Prevention And Control Of Diabetes
Release date：2020/11/17 8:27:42
November 14, 2020 is the 14th United Nations Diabetes Day. They are 463 million people have diabetes in the world, 80% of whom are from low-income and middle-income countries. In 2019, 4.2 million people died of this disease and its complications.
Diabetes itself is not terrible, but its complications is terrible. Long-term hyperglycemia will lead to a variety of complications: damage to the great vessels and microvessels and endanger the heart, brain, kidney, peripheral nerves, eyes, feet and so on. In the later stages of diabetes, patients even face dialysis, amputation and other terrible situations.
According to statistics from the World Health Organization, there are more than 100 kinds of complications of diabetes. Diabetes is currently the disease with the most known complications. 80% diabetics die of various complications of diabetes. There are one person dies from complications of diabetes in every 6 seconds, which is more than the number of deaths caused by AIDS, tuberculosis and malaria combined.
Prevention of diabetes
1. Eat out less
People who eat dinner at home 5 to 7 times a week are 15% less likely to develop diabetes than those who only eat dinner at home twice a week.
2. Eat less processed meat products
Cholesterol in red meat and various additives in processed meat products may be the main culprits to diabetes. People who eat processed meat products (such as bacon, hot dogs) at least 5 times a week are 43% more likely to develop diabetes than those who eat these foods less than or equal to once a week .
3. Get enough sleep
Insufficient sleep increases the risk of obesity and type 2 diabetes. A "sleep debt" of just 30 minutes may have a significant impact on obesity and insulin resistance.
4. Control weight
The larger the waist circumference, the higher the chronic complications and the shorter the life span. Waist-to-hip is an indicator of obesity. The smaller the ratio, the healthier it is. Generally, the proportion of women below 0.85 and men below 0.9 are all healthy. But when the ratio is greater than 1, the risk of developing diabetes will increase significantly.
5. Quit smoking
Smoking increases the risk of diabetes.
Control of diabetes
In order to reduce the damage caused by the complications of diabetes, it is essential to prevent diabetes and control blood sugar. In other words, the purpose of sugar control is to control complications, which is the ultimate goal. It may not be too late to change your lifestyle to avoid diabetes.
1. Control diet
Nutritional treatment is the most basic part of diabetes treatment. With diabetes, you may not need to take insulin, or you may not need to take hypoglycemic drugs temporarily, but you will never avoid the topic of how to eat. Eat whole grain food as much as possible. The more food types are taken, the time for them to pass in the intestines will be relatively complicated, and the rate of glucose increase is correspondingly slower than eating a single food.
For example, we can eat more miscellaneous beans, such as adzuki beans, mung beans, kidney beans, and pinto beans. The intake of miscellaneous beans alone or with meals can reduce the dietary glycemic index, increase the intake of dietary fiber, increase satiety, and reduce food intake, thereby helping to improve mid- to long-term blood sugar control and weight control.
2. Maintain regular exercise
Exercise has always been an integral part of diabetes management and weight management. Studies found that fasting exercise for several weeks or even months increased the gene expression of enzymes related to fat decomposition and fat burning. Even at rest time, it stimulates more fat burning for daily activities. Long-term fasting exercise can also improve glucose tolerance and insulin sensitivity.
But it should be emphasized that there are three requirements to ensure effective exercise. First, exercise frequency, at least three times a week. Second, exercise time,an average of more than half an hour per day. Third, exercise intensity, heart rate is best to reach (170- age) times. Exercise is only effective if you meet above three requirements.
3. Monitor regularly to prevent early complications
Diabetic retinopathy is one of the most common and serious microvascular complications of diabetes. It is caused by the damage of high blood sugar to the tiny blood vessels of the retina. It is often symptomless and painless in the early stage, and it is difficult to recover once the vision is significantly reduced.
Many diabetics do not have regular eye exams, nor do they receive timely and necessary treatment. Regular eye examinations and timely treatment to avoid continued aggravation of complications. Once a patient with diabetes develops clinically overt proteinuria, the treatment effect is usually poor and the progress is rapid. Therefore, patients with diabetes must pay attention to regular screening for diabetic nephropathy. Early diagnosis and early prevention of diabetic nephropathy are of great significance for delaying the development of renal failure in diabetic patients.
4. Monitor blood sugar and take medicine regularly
If the blood sugar is still not well controlled after changing the lifestyle, it is necessary to tailor the relevant drug treatment by a specialist, take it regularly, and ensure that the blood sugar is stable, so as to delay or avoid complications.
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