1. Mantien un peso sano: el sovrappeso o l'obesità xe un grande fator de riscio pa sviłupar el diabete de tipo 2.
Perdar peso se te sì in sovrappeso pol ridur significativamente el riscio.
2. Magna na dieta sana: Scegli na dieta rica de grani interi, fruti, verdure, proteine magre e latticini magri.
Limita el consumo de magnar trasformà, bevande zuccherine e grassi saturi.
3. Esercitassi regolarmente: Fate almanco 30 minuti de atività fisica de intensità moderata, come caminar a passo svelto, quasi tuti i giorni dea setimana.
L'esercissio regołare te pol jutar a mantegner un peso sano e a mejorar a sensibiłità a l'insulina.
4. Controla i to livełi de sùcaro nel sangue: se te ghè prediabete o te ghè un alto riscio de ciapar el diabete, el controło regołare del sùcaro nel sangue te pol jutarte a catar i cambiamenti in anticipo e far i necessari adeguamenti nel to stiłe de vita.
5. Dormi bastansa: Le cative abitudini de sonno pol aumentar el riscio de sviluppàr diabete.
Cerca de dormir 7-8 ore de qualità ogni sera.
6. Gestir el stress: El stress crònico pol aumentar el riscio de sviluppàr diabete.
Trova modi sani de gestir el stress, come meditar, yoga o esercizi.
7. Limita el consumo de alcool: El consumo ecesivo de alcool pol aumentar el riscio de sviluppàr diabete.
Se te bevi, fało co moderaxion.
8. Smetar de fumar: fumar aumenta el riscio de sviluppàr diabete e altre condision de salute croniche.
Smetar de fumar pol ridur el riscio.
9. Fae controłi regołari: i controłi regołari col to dotor te pol jutarte a monitorar i to fatori de riscio e far i cambiamenti necessari nel stiłe de vita pa prevenir el diabete.
10. Tuti i medeghi come prescrito: se te xe stà prescrito un medeghin par jutarte a prevenir el diabete, come a metformina, assicurate de ciaparlo come che te ga dito el to dotor.
11. Considera i suplementi: Alcuni suplementi, come cromo, magnesio e acido alfa-lipoico, pol jutar a mejorar a sensibiità a l'insulina e ridur el riscio de sviluppàr diabete.
Parla col to dotor prima de tacar a far qualsiasi suplemento.
12. Tuti i dì tuti i dì: bévar tanta acqua pol jutarte a mantegnér un peso sano e ridur el riscio de ciapar el diabete.
13. Evita de star sentà par longhi periodi: star sentà par longo tempo pol aumentar el riscio de sviluppàr diabete.
Assicurate de alzarve e de far movimento regolarmente durante el giorno.
14. Tuti i ga da aver sufisente vitamina D: bassi livełi de vitamina D i xe stai cołegà a un riscio aumentà de sviłupar diabete.
Assicurate de esar esposti ała luce del sołe o de ciapar un suplemento de vitamina D se serve.
15. Pratica el magnar consapevołe: magnar pian e star atento ai segnali de fame e sazietà pol jutarte a mantegner un peso sano e ridur el riscio de sviłupar el diabete.
16. Limita i cibi procesai: I cibi procesai i xe spesso alti de grassi, zucari e sodio, che i pol aumentar el riscio de sviluppàr el diabete.
Scegliete cibi intieri e non trasformà quando posibiłe.
17. Magna pì fibre: 'na dieta rica de fibre pol jutar a controlar mejo el sucaro nel sangue e ridur el riscio de sviluppare el diabete.
Includè tanta fruta, verdura e grani intieri neła vostra dieta.
18. Limita łe carni rosse e trasformàe: un alto consumo de carni rosse e trasformàe xe stà cołegà a un riscio aumentà de sviłupar diabete.
Invese, scegli proteine magre, come pollo, pesse o tofu.
19. Bevi tè verde: El tè verde el ga antiossidanti che i pol jutar a mejorar a sensibiità a l'insulina e ridur el riscio de sviluppàr diabete.
20. Considera i rimedi a base de erbe: alcune erbe, come gymnema, fenugreek e melone amaro, pol jutar a controlar mejo el sucaro nel sangue e ridur el riscio de sviluppare el diabete.
Parla col to dotor prima de ciapar qualsiasi rimedio a base de erbe.
21. Pratica el controło dełe porsion: magnar porsion grandi pol portar a l'aumento de peso e aumentar el riscio de sviłupar el diabete.
Pratica el controlo dele porsion usando piati pì picoli e misurando el to magnar.
222. Limita łe bevande zuccherate: Bevande zuccherate, come łe bibite e i succhi 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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