To prevent diabetes and protect healthy lives.

To prevent diabetes and protect healthy lives.

Diabetes, a common chronic disease, is increasingly affecting the health of many people. However, by taking effective preventive measures, we can significantly reduce the risk of disease.

Healthy diets are key. In order to control the ingestion of sugar and reduce the consumption of sugary foods such as candy, sweet drinks and pastries, this type of food can easily lead to a rapid rise in blood sugar. Eating more foods rich in foods, such as vegetables (cranberry, spinach, etc.), fruits (apples, pears, etc.), but with appropriate quantities to avoid excessive consumption of high sugary fruit, whole grains (eats, rough rice, etc.) helps to slow the absorption of carbohydrates and stabilize blood sugar. At the same time, care should be taken to control fat intake, particularly saturated fat, less fried food, animal internal organs, etc.

Keep moving. Sport helps the body to make better use of insulin and lower blood sugar levels. Aerobic activity of a medium intensity of at least 150 minutes per week should be guaranteed, for example, by moving away at a speed of about 100 – 120 steps per minute; jogging should be appropriate to the speed at which people can talk easily; swimming is also an excellent option. It is also possible to increase muscle mass with appropriate weights of force training, such as simple dumbbell exercises or push-ups, as muscles play an important role in blood sugar metabolism.

Weight control is important. Obesity is one of the major risk factors for diabetes. Weight is kept within a healthy range by combining a reasonable diet with exercise. It is possible to calculate its own body weight index (BMI), which in general should remain between 18.5 and 23.9. If the weight is exceeded, the weight is systematically reduced.

There is no shortage of regularity. Make sure you get plenty of sleep and sleep as long as you can every night for 7-8 hours. Inadequate sleep affects the hormonal balance of the body, leading to increased insulin resistance, which increases the risk of diabetes.

Attention is paid to regular medical examinations. Comprehensive physical examinations are carried out on a regular basis, including measures of blood sugar, blood pressure, blood resin, etc. Even without any symptoms, early detection of blood sugar abnormalities, etc., can be made through medical examinations in order to provide timely intervention.

Diabetes prevention requires that we start from every aspect of our lives, develop good diets, exercise and habits, and focus on regular medical examinations. Longer-term persistence will effectively reduce the risk of diabetes and give us a healthier life.