1. Manténer un pes saine: èsser en subrepes o obès es un factor de risc màger per desvelopar lo diabèta de tipe 2.
Perdre de pes se sètz subrepesat pòt reduire fòrça lo risc.
2. Manjar una dièta sana: causir una dièta rica en granas entièras, fruchs, legums, proteïnas magras, e produchs lachièrs magres.
Limitatz la consomacion d'aliments processats, de bevendas sucradas e de grassas saturadas.
3. Exercici regular: Realizatz al mens 30 minutas d'activitat fisica moderada, coma caminar rapid, la màger part dels jorns de la setmana.
L'exercici regular pòt vos ajudar a manténer un pes saludable e melhorar la sensibilitat a l'insulina.
4. Monitoriza los nivèls de sucre dins la sang: Se avètz de prediabèta o un risc naut de desvelopar de diabèta, un contraròtle regular del sucre dins la sang vos pòt ajudar a detectar los cambiaments e a far los ajustaments necessaris dins vòstre estil de vida.
5. Durmir pro: las marridas abituds de sòm pòdon aumentar lo risc de desvelopar lo diabèta.
Vòl aver 7-8 oras de sòm de qualitat cada nuèch.
6. Gestionar l'estrès: L'estrès cronic pòt aumentar lo risc de desvelopar lo diabèta.
Trobar de mejans de gerir l'estrès coma la meditacion, lo iòga o l'exercici fisic.
7. Limitar la consomacion d'alcoòl: la consomacion excessiva d'alcoòl pòt aumentar lo risc de desvelopar lo diabèta.
Se bevètz, lo fasètz amb moderacion.
8. Arrestar de fumar: Lo fumar aumenta lo risc de desvelopar lo diabèta e d'autras malautiás cronicas.
Arrestar de fumar pòt ajudar a reduire lo risc.
9. Far de contraròtles regulars: Los contraròtles regulars amb lo mètge vos pòdon ajudar a susvelhar los factors de risc e far los cambiaments necessaris dins vòstre estil de vida per prevenir lo diabèta.
10. Prene los medicaments coma prescrit: Se vos foguèt prescrit un medicament per ajudar a prevenir lo diabèta, coma la metformina, asseguratz-vos de lo prene coma indicat pel mètge.
11. Pren de suplements: de suplements, coma lo cròme, lo magnèsi, e l'acid alfa-lipoïc, pòdon ajudar a melhorar la sensibilitat a l'insulina e reduire lo risc de desvelopar lo diabèta.
Consultatz vòstre mètge abans de començar a prendre de suplements.
12. Demorar idratat: beure fòrça aiga pòt ajudar a manténer un pes saine e reduire lo risc de diabèta.
13. Evitar de demorar setat pendent de longs periòdes: demorar setat pòt aumentar lo risc de desvelopar lo diabèta.
Asseguratz-vos de vos levar e de vos bolegar regularament pendent la jornada.
14. Pren lo nombre necessari de vitamina D: Los nivèls bas de vitamina D son ligats a un risc aumentat de desvelopar diabèta.
Asseguratz-vos d'aver una exposicion solara sufisenta o prenètz un suplement de vitamina D se cal.
15. Praticar un manjar conscient: Manjar lentament e far atencion a las senhals de fam e sa plenitud pòt ajudar a manténer un pes saunós e reduire lo risc de desvelopar lo diabèta.
16. Limitatz los aliments transformats: Los aliments transformats sovent son rics en graisses, sucres, e sòdi, çò que pòt aumentar lo risc de desvelopar lo diabèta.
Causissètz d'aliments entièrs e non transformats quand es possible.
17. Manjar mai de fibras: Un regim ric en fibras pòt ajudar a melhorar lo contraròtle del sucre dins la sang e reduire lo risc de desvelopar lo diabèta.
Inclusissètz fòrça fruches, legums e granas integralas dins vòstra alimentacion.
18. Limitar las viandas rojas e transformadas: Un consum enòrme de viandas rojas e transformadas es ligat a un risc aumentat de desvelopar lo diabèta.
Preferi las proteïnas magras, coma lo pol, lo peis o lo tofu.
19. Beu tè verd: Lo tè verd conten d'antioxidants que pòdon ajudar a melhorar la sensibilitat a l'insulina e reduire lo risc de desvelopar lo diabèta.
20. Considèra los remèdis a basa d'èrbas: unas èrbas, coma gymnema, fenugrec, e melon amar, pòdon ajudar a melhorar lo contraròtle del sucre dins lo sang e reduire lo risc de desvelopar lo diabèta.
Consultatz vòstre mètge abans de prene cap de remèdi a basa d'èrbas.
21. Praticar lo contraròtle de las porcions: Manjar de porcions grandas pòt menar a un aument de pes e aumentar lo risc de desvelopar lo diabèta.
S'entrainar a contrarotlar las porcions en utilizant de plats mai pichons e mesurant los aliments.
Limitatz las bevendas sucradas: Las bevendas sucradas, coma la soda e lo chuc de fruch
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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