如何預防糖尿病?
維持健康體重:超重或肥胖是罹患2型糖尿病的主要危險因素.
減肥可以顯著降低患病風險.
選擇富含全穀物,水果,蔬菜,瘦蛋白及低脂乳製品的飲食.
限制加工食品,含糖飲料及飽和脂肪的攝取量.
定期運動:每週幾乎每天至少做30分鐘的中等強度運動,
定期運動可以幫助你維持健康體重,
定期檢查血糖水平可幫助您及早發現任何變化, 並作出必要的生活方式調整.
睡眠不足可能增加患糖尿病的風險.
確保每天有7至8小時的高質量睡眠.
慢性壓力可能增加患糖尿病的風險.
找出健康的方法來處理壓力,
限制飲酒量:過度飲酒可能增加患糖尿病的風險.
如果您喝酒,
戒:吸會增加患糖尿病及其他慢性病的風險.
戒可以幫助降低風險.
定期檢查:定期與醫師檢查,
請務必按照醫生的指示服用. 如果您已接受預防糖尿病的藥物處方,
考慮補充劑:有些補充劑如,和α-脂酸,
建議您在開始服用任何補充劑之前,
12. 保持充足的水分:多喝水能幫助你保持健康的體重,
避免長時間坐著:長時間坐著會增加患糖尿病的風險.
確保在一天中定期起床並運動.
維生素D含量低可能導致糖尿病.
確保有足夠的陽光照射或在需要時補充維生素D.
慢慢吃飯並留意自己的飢餓及飽腹感受,
儘管有許多人認為糖尿病是因食用過多的加工食品而導致,
儘可能選擇未加工的食物.
食物中纖維含量高的飲食可以幫助改善血糖控制,
請多吃水果,蔬菜及全穀物.
限制紅肉及加工肉類:大量攝取紅肉及加工肉類,
選擇沒有脂肪的蛋白質,
綠茶含有抗氧化劑, 可能有助於提高胰島素敏感性,
想想看看這些草藥:有些草藥如,,苦瓜,
請與您的醫療保健提供者聯絡.
吃大量食物可能導致體重增加,
請使用較小的盤子和量餐.
222. 限制含糖飲料:如汽水和果汁等含糖飲料
['其他資料']
PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html
RefinedWeb https://arxiv.org/abs/2306.01116
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.
Choose whole, unprocessed foods whenever possible.
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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