There are internationally recognized measures for diabetes prevention. If fully implemented, the incidence of diabetes can be reduced by at least 50%. Diabetes experts have summarized four key practices for preventing diabetes.
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The United States pioneered medical reforms integrating diabetes education into diabetes treatment. Sustained high-quality clinical care and self-management are critical for diabetes management. Diabetes should no longer be regarded as a “disease of affluence.” Rather than lifelong treatment, it should be understood as lifelong self-discipline and adherence to a healthy lifestyle. People with diabetes should proactively learn basic knowledge and prevention methods about diabetes, while high-risk groups should also receive relevant health education to prevent diabetes from its source.
Exercise Regularly
Exercise accelerates the utilization of muscle glycogen and blood glucose, suppresses postprandial blood glucose elevation, and reduces insulin consumption during glucose metabolism. Ensure a certain amount of daily physical activity. The form of exercise varies from person to person; simple, convenient, and sustainable exercise is the best choice. Exercise should primarily consist of aerobic exercise, supplemented by anaerobic exercise. Aerobic exercise improves cardiopulmonary function, lowers blood glucose and lipids, while anaerobic exercise builds muscle and consumes glucose. Additionally, appropriate stretching, balance, and flexibility exercises are also necessary.
Stay Relaxed
Foreign studies show that people with excessive workloads and high stress levels have an 84% higher risk of developing type 2 diabetes than the general population. A survey by Dutch researchers found that psychological stress caused by events such as the loss of a spouse, financial crises, or other major life events increases the risk of diabetes in middle-aged people. Even after accounting for family medical history, exercise, and alcohol consumption, such major life events are associated with the onset of type 2 diabetes.
Eat Less
Obesity is one of the causes of diabetes, and the risk of developing diabetes increases with weight gain. Diet should ensure a reasonable combination of carbohydrates, protein, and fat to meet the body’s needs. Specifically, carbohydrates should account for 55%–60%, fat 25%–30%, and protein 15%–20% of total calorie intake. Consume more whole grains, fresh vegetables, and fruits, while reducing intake of fried foods and convenience products, and control salt and sugar consumption.