In order for the glucose absorbed by the body to be used as energy in the cells, insulin, a hormone secreted by the pancreas, is required. Diabetes mellitus is a type of metabolic disease that occurs when insulin, which plays an important role, does not function normally or is secreted insufficiently, and is characterized by a high blood glucose concentration. Diabetes causes several abnormal symptoms such as thirst, blurred vision, polyuria, and slow wound healing along with severe fatigue when symptoms persist. In addition, if the condition worsens, the risk of developing retinopathy, renal dysfunction, and various cardiovascular diseases increases. Diabetes mellitus, which is divided into type 1 and type 2, has in the past been a disease that increases in incidence with age. However, in recent years, the age at which diabetes is diagnosed is getting lower. The main reason for the increase in the incidence of diabetes among young people is that environmental factors such as westernized eating habits, lack of exercise, and irregular life patterns account for a large proportion. Therefore, it is important to improve the lifestyle habits that affect the occurrence of diabetes and to continue the management habits that have a good effect on diabetes. So today, I would like to learn about various methods that can help prevent and manage diabetes.
How to prevent and manage diabetes
1. Maintaining an appropriate weight
Obesity due to being overweight is known to be a major factor that increases the risk of developing diabetes. About 80% of patients with type 2 diabetes are obese, and it has been reported that the risk of developing type 2 diabetes is 80 times higher in the case of severe obesity than that of normal weight. In addition, it is known that some people can delay or prevent the onset of type 2 diabetes if they lose 5-7% of their body weight through lifestyle modifications. So, check your weight and waist circumference once a week, and if you are overweight, you should lose 5-10% of your weight. In addition, it is recommended to continuously implement management habits to maintain an appropriate weight, such as controlling calories during meals and avoiding the habit of overeating.
2. Healthy Eating
Maintaining a healthy diet is the most representative habit for preventing and managing diabetes. A balanced diet should be a habit, and meals should be eaten at regular times. In addition, you should chew your meals slowly and firmly, and you should control your salt intake properly. In addition, it is recommended to eat a balanced diet of vegetables, seaweed, and mushrooms rich in dietary fiber that help control blood sugar. For carbohydrates, it is recommended to properly consume whole grains with a higher complex carbohydrate content than refined white or wheat flour.
3. Control excessive intake of sugar and salt
Foods that are sweetened with sweeteners such as sugar contain high levels of simple sugars that quickly raise blood sugar, which increases the risk of diabetes and obesity. Therefore, it is recommended to be careful not to consume sweets, drinks, ice cream, chocolate, candy, etc., and not to add too much sugar, honey, or starch syrup when cooking food. In addition, excessive consumption of foods high in animal fat, trans fat, and cholesterol can also be a major cause of increased risk of diabetes and various cardiovascular diseases, so intake should be controlled.
4. Regular exercise habits
Regular and regular exercise is just as important as eating habits to prevent diabetes. Regularly performing aerobic exercise such as walking, jogging, biking, or tennis 3 days a week helps prevent type 2 diabetes through blood sugar control and helps prevent obesity, which increases the risk of diabetes. According to a study conducted jointly by Harvard University in the United States and Southern University in Denmark, those who engaged in aerobic exercise such as walking and light jogging for 30 minutes or more per day for about 5 days a week had a 50 or more risk of developing diabetes compared to those who did not. % is reported to decrease.
5. No smoking
Quitting smoking is important to prevent diabetes. It is recommended to quit smoking as it is known that smokers have a 30% higher risk of developing diabetes than nonsmokers. Also, excessive drinking and binge drinking can cause problems with blood sugar control and increase the risk of various adult diseases, so it should be properly controlled.
6. Stress Relief Habits
If the stressful situation continues over a long period of time, the secretion of cortisol, a corticosteroid, increases, which suppresses the action of insulin in the body, which may increase the risk of diabetes. Therefore, it is recommended to properly relieve excessive mental and physical stress through various management habits such as leisure activities, hobbies, and meditation. In addition, it is recommended to get enough sleep, as poor and irregular sleep habits can also increase the risk of diabetes.
7. Regular check-up
In order to prevent the progression of diabetes from the pre-diabetic stage, it is necessary to regularly implement various lifestyle habits mentioned above and to receive regular check-ups every year. In addition, regular regular check-ups are recommended because it is possible to prevent diabetes-related metabolic syndrome through basic lipid tests as well as blood sugar tests.
