1. Mantené un peso saludabel: Sobrepeso òf obesidat ta un faktor di riesgo importante pa desaroyá diabétis tipo 2.
Si bo tin sobrepeso, baha di peso por baha e riesgo hopi.
2. Kome saludabel: skohe un dieta riku na granonan, fruta, bèrdura, proteina sin vet i produktonan di lechi ku tiki vet.
Limita bo consumo di cuminda procesa, bebida cu sucu y vetnan satura.
3. Hasi ehersisio regularmente: Hasi por lo ménos 30 minüt di aktividat físiko moderá, manera kana lihé, mayoria dia di siman.
E ehercicio regular por yuda bo mantene un peso saludabel y mehora bo sensibilidad pa insulina.
4. Kontrolá bo nivel di suku den sanger: Si bo tin prediabetes òf ta kore riesgo grandi di haña diabétis, kontrolá regularmente bo nivel di suku den sanger por yuda bo detektá kambio tempran i hasi e kambionan nesesario den bo estilo di bida.
5. Drumi sufisiente: Habitunan di soño malu por oumentá e riesgo di desaroyá diabétis.
Ta bon pa bo drumi 7 pa 8 ora tur anochi.
6. Manehá strès: Strès króniko por oumentá e riesgo di desaroyá diabétis.
Buska maneranan sano pa manehá strès, manera meditá, hasi yoga òf hasi ehersisio.
7. Limita consumo di alcohol: Consumo excesivo di alcohol por aumenta e riesgo di desaroya diabetes.
Si bo ta bebe, bebe ku moderashon.
8. Stòp di huma: Humamentu ta oumentá e riesgo di desaroyá diabétis i otro malesanan króniko.
Stòp di huma por yuda baha bo riesgo.
9. Haci check-up regularmente: Check-up regularmente cu bo dokter por yuda bo controla bo factornan di riesgo y haci e cambionan necesario den bo estilo di bida pa preveni diabetes.
10. Tuma remedi manera preskribí: Si bo a risibí un remedi pa yuda prevení diabétis, manera metformin, tuma e remedi manera bo dòkter a indiká.
11. Konsidera suplemento: Algun suplemento, manera cromo, magnesio i alfa-lipoico acid, por yuda mehora e sensibilidad pa insulina i reduci e riesgo di desaroya diabetes.
Papia ku bo dòkter promé ku bo kuminsá ku kualke suplemento.
12. Keda hidratá: Bebe hopi awa por yuda bo mantené un peso saludabel i redusí e riesgo di haña diabétis.
13. Evita sinta pa periodonan largo: Sinta pa periodonan largo por aumenta e riesgo di desaroya diabetes.
Keda lanta i move regularmente durante dia.
14. Tuma suficiente vitamina D: E nivelnan abou di vitamina D ta relashoná ku un riesgo mas grandi di desaroyá diabétis.
Sòru pa bo ta sufisientemente den solo òf tuma suplemento di vitamina D si ta nesesario.
15. Kuminda ku atenshon: Kome poko poko i tene kuenta ku e señalnan di hamber i yenamentu por yuda bo mantené un peso saludabel i redusí e riesgo di desaroyá diabétis.
Limita alimentonan procesa: Alimento procesa hopi biaha ta halto den vet, sucu y sodio, loke por aumenta e riesgo di desaroya diabetes.
Skohe kuminda sin prosesá ora ta posibel.
17. Kome mas fibra: Un dieta ku ta kontené hopi fibra por yuda kontrolá e nivel di suku den sanger i redusí e riesgo di desaroyá diabétis.
Kuminda ku hopi fruta, berdura i grano kompleto.
18. Limita carni cora y carni procesa: Un consumo halto di carni cora y carni procesa ta relaciona cu un riesgo mas halto di desaroya diabetes.
Skohe proteina sin vet, manera galiña, piská òf tofu.
19. Bebe te berde: E te berde ta kontené antioksidante ku por yuda bo bira mas sensitivo pa insulina i baha e chèns di haña diabétis.
20. Konsiderá remedi di yerba: Algun yerba, manera gymnema, fenugreek i bitter melon, por yuda kontrolá e nivel di suku den sanger i redusí e riesgo di desaroyá diabétis.
Papia ku bo dòkter promé ku bo tuma remedi di yerba.
21. Kontrolá porshon: kome porshon grandi por pone bo subi di peso i oumentá e riesgo di desaroyá diabétis.
Siña controla bo porcionnan door di uza platonan mas chikito y midi bo cuminda.
Limita bebida cu sucu: Bebida cu sucu manera soda y juice di fruta
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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