1. Mantènnere unu pesu sanu: èssere subrapesu o obesu est unu fatore de arriscu mannu pro isvilupare su diabete de tipu 2.
Perdere su pesu si semus de su totu grassos podet reduire in manera significativa su riscu.
2. Mandigare bene: isseberare una dieta rica de laores, frutas, birduras, proteinas magras e produtos lacheros cun pagu calore.
Limita su tantu de màndigu processadu, de bèvidas de tzùcaru e de grassos saturos.
3. Esertzìtzios regulares: fàghere a su mancu 30 minutos de atividade fìsica de intensidade mèdia, comente a caminare a passu lestru, sa majoria de sas dies de sa chida.
S'esertzìtziu regulare podet agiudare a mantènnere unu pesu sanu e megiorare sa sensibilidade a s'insulina.
4. Controllare sos livellos de tzùcaru in su sàmbene: Si tenes prediabèticos o ses a arriscu mannu de isvilupare su diabete, controllare a manera regulare su tzùcaru in su sàmbene ti podet agiudare a agatare cale si siat cambiamentu in antis e fàghere sos càmbios netzessàrios in su modu de bìvere.
5. Dormire a beru: Sas abitudines de sonnu pòberas podent aumentare su riscu de isvilupare su diabete.
A su sòlitu, pro dormire bene, bisòngiat dormire nessi 7-8 oras cada note.
6. Manigiare s'istress: S'istress crònicu podet crèschere su riscu de isvilupare su diabete.
Pro gestire s'istress agatare maneras bonas, comente sa meditatzione, su yoga o s'esertzìtziu.
7. Limite sa bèvida: su consumu esageradu de alcol podet crèschere s'arriscu de isvilupare su diabete.
Si bufes, fatu gasi cun moderatzione.
8. Lassare su fumu: Su fumu creschet su riscu de isvilupare diabete e àteras cunditziones de salude crònicas.
Lassare de fumare podet azuare a reduire su arriscu.
9. Faghe controllos regulares: Faghe controllos regulares cun su dotore tuo chi ti podet agiudare a controllare sos fatores de arriscu e fàghere sos càmbios de istile de vida netzessàrios pro prevènnere su diabete.
10. Pigare meighinas comente prescritas: si ti ant prescrìvidu meighinas pro azuare a prevenire su diabete, comente sa metformina, assegura·ti de las pigare comente t'at indicadu su dotore tuo.
11. Cunsidera integratos: Carchi integratos, comente a su cromu, su magnèsiu e s'àtzidu alfa-lipoicu, podent agiudare a megiorare sa sensibilidade a s'insulina e minimare su riscu de isvilupare su diabete.
Pone·ti in cuntatu cun su dotore tuo de sa salude in antis de cumintzare a impreare calesisiat integratore.
12. Abarrare idratados: Bufare meda abba podet agiudare a mantènnere unu pesu sanu e minimare s'arriscu de isvilupare su diabete.
13. Evitare de istare meda: Istare meda tempus in sa matessi positzione podet aumentare s'arriscu de isvilupare su diabete.
Asegura·ti de abarrare in pè e de t'acostiare a manera regulare durante sa die.
14. Tènnere bastante vitamina D: Sos livellos bassos de vitamina D sunt istados collegados a un'arriscu prus mannu de isvilupare su diabete.
Assicurade·bos de èssere bastante espostu a sa lughe de su sole o pigare unu supplementu de vitamina D si est netzessàriu.
15. Pratica a papare atentamente: Papare a bellu a bellu e dare cara a sos sinnos de famine e sa farta ti podet agiudare a mantènnere unu pesu sanu e minimare su riscu de isvilupare su diabete.
16. Limite de sos alimentos elaborados: sos alimentos elaborados a s'ispissu sunt ricos in grassos, tzùcaros e sòdiu chi podent aumentare su riscu de isvilupare su diabete.
Issèbera màndigos intreos, non trasformados, cando siat possìbile.
17. Coma prus fibra: Una dieta rica de fibras podet agiudare a megiorare su controllu de su tzùcaru in su sàmbene e minimare su riscu de isvilupare su diabete.
Inclui medas fruta, birduras e granus integrales in sa dieta tua.
18. Limite de sas carnes rujas e elaboradas: S'assuntu artu de carnes rujas e elaboradas est istadu collegadu a un'arriscu prus mannu de isvilupare su diabete.
Issèbera proteinas magras, comente su puddu, su pische o su tofu.
19. Bufai tè birdi: Su tè birdi cuntenit antiossidantes chi podent agiudare a megiorare sa sensibilidade a s'insulina e minimare su riscu de isvilupare su diabete.
20. Cunsidera remèdios a base de erbas: Argunas erbas, comente a sa gimnema, su fenugrecu e su melone amargu, podent agiudare a megiorare su controllu de su tzùcaru in su sàmbene e minimare su riscu de isvilupare su diabete.
Pone·ti in cuntatu cun su dotore tuo de sa salude in antis de pigare meighinas a base de erbas.
21. Pràtiga su controllu de sas porziones: Alimentare porziones mannas podet batire a su pesu e aumentare su riscu de isvilupare su diabete.
S'allenamentu de su controllu de portzione impreende pratos prus minores e medende su màndigu.
222. Limite sas bèvidas de tzùcaru: Bebidas de tzùcaru, comente a sa soda e su sùcaru de 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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