I don’t have diabetes now, how can I avoid diabetes in the future?
I currently have diabetes, what can I do to help my family avoid diabetes in the future?
That’s what we’re going to share today!
How diabetes is acquired
There are two main reasons for diabetes, one Is insulin resistance, one is insulin deficiency, the two can exist alone or at the same time.
insulin deficiency: refers to the lack of insulin secretion caused by various reasons, which needs to be supplemented from the outside world. .
Insulin resistance:The body produces enough insulin, far more than it needs, and the insulin received Fang has a problem, so that insulin has no place to use, blood sugar is still high.
Insulin deficiency is mostly related to autoimmunity and cannot be controlled artificially. The occurrence of insulin resistance is related to living habits and can be controlled.
5 lifestyle habits that can lead to diabetes
1. Eat very finely
The daily staple food is Mainly white rice noodles, the pursuit of sweet, greasy and soft taste is mainly manifested in seldom eating whole grains, whole wheat food, and dislike of chewing food (rarely eat fruit, like to drink juice) and so on.
2. Sit more, move less
Studies have found that people who sit for more than 6 hours have a significantly increased risk of developing diabetes, mainly due to weight gain.
3. The day and night are reversed
under normal circumstances At night, the secretion of blood glucose-raising hormone decreases, and the secretion of basal insulin also decreases; in the morning, in order to meet the needs of the body’s activities, the secretion of blood-glucose hormone begins to increase, and the secretion of basal insulin also begins to increase.
If you are active when you should go to bed, but you are sleeping when you should get up and moving, for a long time, the adrenal glands that secrete blood sugar and the islet B cells that secrete insulin I am blinded, I don’t know when to start working normally, the metabolism of the body will be disordered, and various chronic diseases will come.
4. Eat a lot of energy every day
For people who like to eat fried foods, drink drinks frequently, and eat a lot of staple food, excessive energy intake can easily increase body weight, increase insulin resistance, and raise blood sugar, which is an important risk factor for type 2 diabetes.
5. Stress
Insomnia, hair loss, Depressed mood and easy out-of-control emotions are all signs of stress.
People who are stressed are more likely to have problems with their lifestyle habits, such as smoking, drinking, and unhealthy diets, which increase the risk of diabetes.
And stress can raise levels of the stress hormone cortisol, which can also prevent the body from properly regulating blood sugar.
5 tips for staying away from hyperglycemia
1 .Diet should not be too refined, don’t eat too much
Coarse and fine-grained staple food every day, coarse grains account for 1/3, try to eat fruit, drink less juice, Try not to peel the fruit.
Each meal should be 70 to 80% full, add meals appropriately, and do not allow yourself to eat to reduce the burden of islet B cell function.
2. Reduce sedentary time, increase exercise time
The first step is to reduce the sitting time. The continuous sitting time should not exceed 90 minutes every day. It is best to get up and move once every hour.
The second step is to increase daily activities, such as walking less and more, riding a bike without driving, standing without sitting, etc.
The third step: increase exercise time, at least 150 minutes of exercise time per week, if you want to lose weight, it is best to achieve 300 minutes of exercise time. Do more resistance exercise to increase muscle content. The greater the muscle content, the better the blood sugar lowering effect.
3. Regular work and rest
before 11:00 every day Sleep, ensure 6-8 hours of sleep, and nap time of no more than 1 hour.
4. Lose some weight and blood sugar will also drop
< span>For newly diagnosed diabetic patients, the first step in treatment is not to take medicine, but to lose weight first by adjusting diet and increasing exercise.
A study published in the journal The Lancet found that those who lost more than 15 kilograms in 12 months had an 86 percent remission rate of diabetes symptoms.
5. Learn to relieve your stress
Every time Everyone will be stressed. What we need to do is to learn to decompress ourselves. Moderate stress is normal. If the stress is too high, it will affect the blood sugar level.
Exercise, listening to music, meditation, and travel are all good ways to relieve stress.
PS:Quitting smoking and limiting alcohol are equally important to improving the health of the body !
“Diabetes will not come suddenly, everyone has enough time to change the course of diabetes, come on!“
Any questions about diabetes prevention, welcome to leave a message, we will work together on the road to lowering diabetes, your “like” and “watching” willIt is our greatest support, thank you!
Author: Xin Yu