1. Behawt 'n gezond gewich: Euvergewich of obesitas is 'ne groete risicofactor veur 't oontwikkele vaan type 2 diabetes.
Gewichtsverlies es ge euvergewich zeet kin 't risico aanzeenlik vermindere.
2. Eet 'n gezond dieet: Kies 'n dieet riek aon volgraan, fruit, greunte, mager proteïene en vetarme zuivelprodukte.
Beperk eur inname vaan bewerkte voedingsmiddelen, zoetere dranke en verzadigde vette.
3. Regelmaoteg oefene: Doen op de meiste daog vaan de week minstes 30 minute aon matige intensiteit, wie snel loupe.
Regelmaoteg oefening kinne helpe um e gezond gewich te behawwe en de insulinegevoeligheid te verbetere.
4. Controleer eur bloodsuikerniveaus: Es geer prediabetes höb of 'n hoeg risico höb op 't oontwikkele vaan diabetes, kin regelmaoteg bloodsuikercontrole uuch helpe eeder verandering vreug op te merke en de nudeg leve aan te passe.
5. Slaop genóg: Slechte slaopgewoontes kinne 't risico op diabetes vergroete.
Ziech ten doel stèlle um ederen daag 7 tot 8 oer gooje slaop te kriege.
6. Beheer stress: Chronische stress kin 't risico op 't oontwikkele vaan diabetes vergroete.
Vind gezonde maneere um stress te beheersen, wie meditatie, yoga of oefening.
7. Beperk alcoholinname: Oetgebreid alcoholgebruuk kin 't risico op diabetes vergroete.
Wenn du trinkst, tu es in Maßen.
8. Stop mèt rouke: Rouke verhoogt 't risico op diabetes en aander chronische gezondheidsstoestande.
Rauchverzicht kan helpen jouw risico te verkleinen.
9. Maak regelmaoteg controle: Regelmaoteg controle's bij d'n zorgverlener kinne diech helpe um de risicofactoren te controlere en de nodige leefstijlverangeringe te make um diabetes te veurkoume.
10. Neem mediciene nao 't recept: Es 't veurgesjreve is veur 't veurkoume vaan diabetes, zoe wie metformine, num 't dan nao 't recept vaan d'n dokter.
11. Besjouwtj aanvullinge: Sommige aanvullinge, wie chroom, magnesium en alfa-liponzuur, kinne helpe bie 't verbetere van de insulinegevoeligheid en 't risico op 't óntwikkele van diabetes verlage.
Praot mèt d'n zorgverlener veur 't aonvange vaan 'n supplement.
12. Blief gehydrateerd: Väöl water drinke kinne diech helpe 'n gezond gewich te behawwe en 't risico op diabetes te vermindere.
13. Vermijd langere tied zitte: Langere tied zitte kin 't risico op diabetes vergroete.
Zorg dat geer de ganse daag regelmaotig opstènt en get roondbeweegt.
14. Haol genóg vitamine D: Laege vitamine D-niveaus zien gekoppeld aon 'n verhoogd risico op 't oontwikkele vaan diabetes.
Zörg d'r veur dat ge genog zonlicht kriegt of num 'n vitamine D-supplement es 't nudeg is.
15. Eet aandachtig: Langzaam ete en aandach geve aon honger en volheid kinne 'n gezond gewich behawwe en 't risico op diabetes vermindere.
16. Beperk verwerkte voedingsmiddelen: Verwerkte voedingsmiddelen höbbe dèks väöl ongezonde vette, sókker en natrium, wat 't risico op diabetes kin vergroete.
Kies veur ganse, onverwerkte voedingsmiddelen, zoewie meugelik.
17. Eet mie vezels: 'n Vezelriek dieet kin helpe um de bloedsuikercontrole te verbetere en 't risico op 't oontwikkele vaan diabetes te vermindere.
Veur de beste gezondheidsvoordele
18. Beperk roed en verwerk vleis: 'n Hoege inname vaan roed en verwerk vleis is gekoppeld aon 'n verhoogd risico op 't oontwikkele vaan diabetes.
Kies in plaots daovaan veur magere proteïne, wie kip, vis of tofu.
19. Drink greune thee: Greune thee bevat antioxidante die kinne helpe de insulinegevoeligheid te verbetere en 't risico op 't oontwikkele vaan diabetes te vermindere.
20. Besjouwt kruiemiddelen: Sommege kruie, wie gymnema, fenegriek en bittere meloen, kinne helpe um de bloedsuikercontrole te verbetere en 't risico op diabetes te vermindere.
Praot mèt d'n zorgverlener veur 't aanneme vaan e kruidengeneesmiddel.
21. Praktiseer portiebeheer: Groete porties ete kin tot gewichtstoename leije en 't risico op diabetes vergroete.
Oefen porties te beheersen door kleinere borden te gebruke en je eten te meten.
222. Beperk zoetere dranke: Zoetere dranke, wie frisdrank en vruchtensap
Schwarz PE, Li J, Lindström J, Bergmann A, Gruhl U, Saaristo T, Tuomilehto J: How should the clinician most effectively prevent type 2 diabetes in the obese person at high risk? Curr Diab Rep. 2007, 7 (5): 353-62.
Ritchie ND, Kaufmann P, Sauder KA: Comment on Ely et al. A National Effort to Prevent Type 2 Diabetes: Participant-Level Evaluation of CDC's National Diabetes Prevention Program. Diabetes Care 2017;40:1331-1341. Diabetes Care. 2017, 40 (11): e161-e162.
Kawamori R: [Clinical trials to evaluate interventions aimed to prevent or delay the development of diabetes in high risk IGT]. Nihon Rinsho. 2004, 62 (6): 1158-63.
Ely EK, Gruss SM, Luman ET, Albright AL: Response to Comment on Ely et al. A National Effort to Prevent Type 2 Diabetes: Participant-Level Evaluation of CDC's National Diabetes Prevention Program. Diabetes Care 2017;40:1331-1341. Diabetes Care. 2017, 40 (11): e163.
Han S, Luo Y, Liu B, Guo T, Qin D, Luo F: Dietary flavonoids prevent diabetes through epigenetic regulation: advance and challenge. Crit Rev Food Sci Nutr. 2022, (): 1-17.
Hoskin MA, Bray GA, Hattaway K, Khare-Ranade PA, Pomeroy J, Semler LN, Weinzierl VA, Wylie-Rosett J: Prevention of Diabetes Through the Lifestyle Intervention: Lessons Learned from the Diabetes Prevention Program and Outcomes Study and its Translation to Practice. Curr Nutr Rep. 2014, 3 (4): 364-378.
Schwarz PE: 6th World Congress on Prevention of Diabetes and its Complications. Expert Rev Endocrinol Metab. 2010, 5 (4): 517-520.
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How to prevent diabetes?
1. Maintain a healthy weight: Being overweight or obese is a major risk factor for developing type 2 diabetes.
Losing weight if you are overweight can significantly reduce your risk.
2. Eat a healthy diet: Choose a diet rich in whole grains, fruits, vegetables, lean proteins, and low-fat dairy products.
Limit your intake of processed foods, sugary drinks, and saturated fats.
3. Exercise regularly: Engage in at least 30 minutes of moderate-intensity physical activity, such as brisk walking, on most days of the week.
Regular exercise can help you maintain a healthy weight and improve insulin sensitivity.
4. Monitor your blood sugar levels: If you have prediabetes or are at high risk for developing diabetes, regular blood sugar monitoring can help you catch any changes early and make necessary lifestyle adjustments.
5. Get enough sleep: Poor sleep habits can increase your risk of developing diabetes.
Aim for 7-8 hours of quality sleep each night.
6. Manage stress: Chronic stress can increase your risk of developing diabetes.
Find healthy ways to manage stress, such as meditation, yoga, or exercise.
7. Limit alcohol intake: Excessive alcohol consumption can increase your risk of developing diabetes.
If you drink, do so in moderation.
8. Quit smoking: Smoking increases your risk of developing diabetes and other chronic health conditions.
Quitting smoking can help reduce your risk.
9. Get regular check-ups: Regular check-ups with your healthcare provider can help you monitor your risk factors and make necessary lifestyle changes to prevent diabetes.
10. Take medication as prescribed: If you have been prescribed medication to help prevent diabetes, such as metformin, make sure to take it as directed by your healthcare provider.
11. Consider supplements: Some supplements, such as chromium, magnesium, and alpha-lipoic acid, may help improve insulin sensitivity and reduce your risk of developing diabetes.
Talk to your healthcare provider before starting any supplements.
12. Stay hydrated: Drinking plenty of water can help you maintain a healthy weight and reduce your risk of developing diabetes.
13. Avoid sitting for long periods: Prolonged sitting can increase your risk of developing diabetes.
Make sure to get up and move around regularly throughout the day.
14. Get enough vitamin D: Low levels of vitamin D have been linked to an increased risk of developing diabetes.
Make sure to get enough sunlight exposure or take a vitamin D supplement if needed.
15. Practice mindful eating: Eating slowly and paying attention to your hunger and fullness cues can help you maintain a healthy weight and reduce your risk of developing diabetes.
16. Limit processed foods: Processed foods are often high in unhealthy fats, sugars, and sodium, which can increase your risk of developing diabetes.
17. Eat more fiber: A high-fiber diet can help improve blood sugar control and reduce your risk of developing diabetes.
Include plenty of fruits, vegetables, and whole grains in your diet.
18. Limit red and processed meats: High intake of red and processed meats has been linked to an increased risk of developing diabetes.
Choose lean proteins, such as chicken, fish, or tofu, instead.
19. Drink green tea: Green tea contains antioxidants that may help improve insulin sensitivity and reduce your risk of developing diabetes.
20. Consider herbal remedies: Some herbs, such as gymnema, fenugreek, and bitter melon, may help improve blood sugar control and reduce your risk of developing diabetes.
Talk to your healthcare provider before taking any herbal remedies.
21. Practice portion control: Eating large portions can lead to weight gain and increase your risk of developing diabetes.
Practice portion control by using smaller plates and measuring your food.
222. Limit sugary drinks: Sugary drinks, such as soda and fruit juice
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