1. Mantgnir un pes san: el vess sovrappeso o obeso l"è un fattur de ris'c principal per sviluppà el diabete de tipo 2.
Perder pes se te see sovrappes el pœl ridur significativament el ris'c.
2. Mangià una dieta sana: Scegli una dieta rica de cereai integrai, frutt, verdura, proteine magre e latticini a basso contenuto di grassi.
Limita el consum de mangià processà, de bevande zuccherà e de grass satürà.
3. Esercizi regolar: Fate almanch 30 minut de attivitaa fisica de intensità moderada, cuma la camminada rapida, la pupart di dì de la setimana.
L'eserzizi regolar pœl aiutà a mantegnir un pes san e migliorar la sensibilità a l'insulina.
4. Controlla i livelli de zuccher in del sangh: Se te gh'heet prediabet o te see in gran ris'c de sviluppà el diabete, el control regular del zuccher in del sangh el pò aiutà a capì i cambiament in anticipo e fà i necessari aggiustament in del stil de vita.
5. Dormi a bastanza: Le cattive abitudin de sonno pœden aumentà el ris'c de sviluppà el diabete.
Mirà a 7-8 ure de sonn de qualità ogni nott.
6. Gestì el stress: El stress crònich el pœl aumentà el ris'c de sviluppà el diabete.
Trova modi sani per gestì el stress, cuma la meditaziun, el yoga o l'esercizzi.
7. Limita el consum de alcol: el consum eccessiv de alcol el pœl aumentà el ris'c de sviluppà el diabete.
Se bev, bev con moderazion.
8. Smetti de fumà: fumà aumenta el ris'c de sviluppà diabete e olter condizion de salute cronich.
Lasà el fümà el pœu aiutà a ridüì el ris'c.
9. Fate controlli regolar: I controlli regolar cont el voster dutur sanitar pœden vesser d'aiut a monitorar i voster fattur de ris'c e a fà i cambiament necessari ind el stil de vita per prevegner el diabete.
10. Piglià i medicament cuma prescrit: Se t'hann prescrit di medicament per aiutà a prevegnì el diabete, cuma la metformina, assicuràss de ciapàll cuma l'ha dit el to dutur.
11. Considera i supplemént: certi supplemént, cuma el crom, el magnesi e l'acid alfa-lipoic, pœden jutà a migliurà la sensibilità a l'insulina e a ridur el ris'c de sviluppà el diabete.
Parla cun el tò dutur prima de cumincià a fà qualsiasi supplemént.
12. Stà idratà: bev tanta acqua pœu aiutà a mantegnì un pes san e a ridur el ris'c de sviluppà el diabete.
13. Evita de stà sedut per lungh period: Stà sedut per lungh temp pœl aumentà el ris'c de sviluppà el diabete.
Assicurati de alzàss e de girà in gir regolarment in del cors del dì.
14. Ciapà bastanza vitamina D: I bas livelli de vitamina D hinn staa ligaa a un ris'c püsee grand de sviluppà el diabete.
Assicurati de ciapar una esposizion al sol bastanta o de ciapar un suplement de vitamina D se necessari.
15. Mangià cun la mente: Mangià piàn piàn e fà attenzione ai segnali de fame e pienezza pœden aiutà a mantgnì un pes san e a ridur el ris'c de sviluppà el diabete.
16. Limita i mangià processà: I mangià processà de spess i g'han un gran cuntent de grass, zuccher e sodi, che pœden aumentà el ris'c de sviluppà el diabete.
Scegli di mangià intreg e minga processà quand che l"è possibil.
17. Mangià püssè fibra: Una dieta rica de fibra pœu jutà a migliurà el control del zuccher in del sangh e a ridü el ris'c de sviluppà el diabete.
Inclüde un mucc de früt, verdüra e gran intreg in de la vostra dieta.
18. Limita i carni ros e processade: un consum alt de carni ros e processade l"è stait ligad a un ris'c aumentad de sviluppà el diabete.
Scegli invece proteine magre, cuma pollo, pesce o tofu.
19. Bevi tè verd: El tè verd g'ha di antiossidant che pœden jutar a migliorar la sensibilità a l'insulina e a ridur el ris'c de sviluppà el diabete.
20. Considera i rimedi erboristich: certi erbe, cuma la gimnema, el fenugreco e el melon amaro, pœden jutar a migliorar el control del zuccher in del sangh e a ridur el ris'c de sviluppà el diabete.
Parla cun el tò dutur prima de ciapà qual-sa-vöör rimedi a base de erbe.
21. Pratica el control de la porzion: mangia porzion grand pœl portar a l'aument de pes e aumentà el ris'c de sviluppà el diabete.
Pratica el cuntrol di porzion duperand piatt piscinin e misurand el to mangià.
222. Limita i bevande zuccherate: Bevande zuccherate, cuma la soda e el succh de frutta
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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