1. Ohranjajte zdravo telesno težo: Prekomerna telesna teža ali debelost je glavni dejavnik tveganja za razvoj sladkorne bolezni tipa 2.
Izguba teže, če ste predebeli, lahko znatno zmanjša tveganje.
2. Jejte zdravo hrano: Izberite hrano, ki je bogata s polnim žitom, sadjem, zelenjavo, vitkimi beljakovinami in mlečnimi izdelki z nizko vsebnostjo maščob.
Omejite vnos predelane hrane, sladkih pijač in nasičenih maščob.
3. Redno telovadite: Večino dni v tednu opravljajte vsaj 30 minut zmerne telesne aktivnosti, kot je hitra hoja.
Redna vadba vam lahko pomaga ohraniti zdravo telesno težo in izboljšati občutljivost na insulin.
4. Nadzorujte raven sladkorja v krvi: Če imate preddiabetes ali ste v visoki nevarnosti za razvoj sladkorne bolezni, vam redno spremljanje sladkorja v krvi lahko pomaga, da zgodaj ugotovite kakršne koli spremembe in naredite potrebne prilagoditve življenjskega sloga.
5. Spite dovolj: Slabe navade spanja lahko povečajo tveganje za nastanek sladkorne bolezni.
Vsako noč si prizadevajte za 7-8 ur kakovostnega spanca.
6. Upravljajte s stresom: Kronični stres lahko poveča tveganje za nastanek sladkorne bolezni.
Poiščite zdrave načine za obvladovanje stresa, kot so meditacija, joga ali vadba.
7. Omejite uživanje alkohola: Prekomerno uživanje alkohola lahko poveča tveganje za nastanek sladkorne bolezni.
Če pijete, to storite zmerno.
8. Nehaj kaditi: Kajenje poveča tveganje za nastanek sladkorne bolezni in drugih kroničnih zdravstvenih težav.
Prenehanje kajenja vam lahko pomaga zmanjšati tveganje.
9. Redni pregledi: Redni pregledi pri zdravniku vam lahko pomagajo spremljati dejavnike tveganja in narediti potrebne spremembe v življenjskem slogu, da bi preprečili sladkorno bolezen.
10. Jemljite zdravila, kot vam je predpisano: Če so vam predpisali zdravila za preprečevanje sladkorne bolezni, kot je metformin, jih jemljite, kot vam je naročil vaš zdravnik.
11. Razmislite o dodatkih: Nekateri dodatki, kot so krom, magnezij in alfa-lipoinska kislina, lahko pomagajo izboljšati občutljivost na insulin in zmanjšati tveganje za razvoj sladkorne bolezni.
Preden začnete jemati dodatke, se posvetujte s svojim zdravnikom.
12. Ostanite hidrirani: Pitje veliko vode vam lahko pomaga ohraniti zdravo telesno težo in zmanjšati tveganje za nastanek sladkorne bolezni.
13. Izogibajte se dolgotrajnemu sedenju: Dolgotrajno sedenje lahko poveča tveganje za nastanek sladkorne bolezni.
Poskrbite, da se vstanete in redno premikate skozi dan.
14. Vzemite dovolj vitamina D: Nizka raven vitamina D je povezana s povečanim tveganjem za razvoj sladkorne bolezni.
Prepričajte se, da ste dovolj izpostavljeni sončni svetlobi ali vzemite dodatek vitamina D, če je potrebno.
15. Bodite pozorni na prehranjevanje: Če boste jedli počasi in pazili na znake lakote in polnosti, vam bo to pomagalo ohraniti zdravo telesno težo in zmanjšati tveganje za razvoj sladkorne bolezni.
16. Omejite predelano hrano: Predelana hrana je pogosto bogata z nezdravimi maščobami, sladkorji in natrijem, kar lahko poveča tveganje za razvoj sladkorne bolezni.
Kadarkoli je mogoče, izberite celotno, nepredelano hrano.
17. Jejte več vlaknin: Prehrana z visoko vsebnostjo vlaknin lahko izboljša nadzor sladkorja v krvi in zmanjša tveganje za nastanek sladkorne bolezni.
V svojo prehrano vključite veliko sadja, zelenjave in celih žit.
18. Omejite rdeče in predelano meso: Visok vnos rdečega in predelanega mesa je povezan s povečanim tveganjem za razvoj sladkorne bolezni.
Namesto tega izberite puste beljakovine, kot so piščanec, riba ali tofu.
19. Pijte zeleni čaj: Zeleni čaj vsebuje antioksidante, ki lahko pomagajo izboljšati občutljivost na insulin in zmanjšajo tveganje za razvoj sladkorne bolezni.
20. Razmislite o zeliščnih zdravilih: Nekatera zelišča, kot so gimnema, fenugreek in grenka melona, lahko pomagajo izboljšati nadzor sladkorja v krvi in zmanjšati tveganje za razvoj sladkorne bolezni.
Pred jemanjem kakršnih koli zeliščnih zdravil se posvetujte s svojim zdravnikom.
21. Upoštevajte porcije: Če jete velike porcije, lahko pridobite na teži in povečate tveganje za nastanek sladkorne bolezni.
Vadite nadzor porcij tako, da uporabljate manjše krožnike in merite hrano.
222. Omejite sladke pijače: sladke pijače, kot so soda in sadni sok.
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.
Opozorilo: medicinsko
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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
Disclaimer: medical
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