Tips to reduce your risk of type 2 diabetes

This article is aimed at people who have not been diagnosed with type 2 diabetes but want to learn more about how they can reduce their risk of developing the condition

Diabetes occurs when the body cannot use sugar properly. As a result, there can be high blood sugar, if the condition is not controlled.
People with diabetes can lead a full and active life. However, if blood sugar isn't controlled, it can cause a number of serious health problems over time involving the eyes, heart, kidneys, feet, and nerves. Serious short-term complications also exist for people who depend on insulin to control their diabetes. This includes diabetic ketoacidosis (when blood sugar is always very high) and hypoglycemia (when blood sugar is too low).
It is very important for people diagnosed with diabetes to control their blood sugar and blood pressure, eat a healthy diet, be physically active and lose weight if necessary.
There are two main types of diabetes: type 2 diabetes and type 1:
1.1. Type 2 diabetes This condition occurs when the body cannot produce enough insulin (the hormone needed to move sugar from the blood into the body's cells) or the insulin the body produces is not used properly. (known as insulin resistance), which leads to sugar building up in the blood.
Type 2 diabetes tends to be diagnosed in people over the age of 40. However, more and more symptoms appear in young people and even children.
Type 2 diabetes is strongly linked with overweight and obesity, although not all people with type 2 diabetes are overweight or obese.
This condition can often be treated with lifestyle changes, such as eating a healthy, varied diet and getting regular physical activity. Sometimes oral medications (such as metformin and insulin) are also required.

1.2. Type 1 diabetes This condition cannot be prevented and occurs when the cells in the pancreas that produce insulin have been destroyed by the immune system.
In type 1 diabetes there is no insulin and therefore sugar remains in the blood.
This means that people with type 1 diabetes need to take insulin (either by injection or with an insulin pump) to help the body use sugar properly and control blood sugar.
No one fully understands why the insulin-producing cells in the pancreas are damaged, but it can be triggered by a virus or other infection.

There are a number of diabetes risk factors that can increase your chances of developing type 2 diabetes. You can't change them all, but you can make some changes to your lifestyle to help reduce your risk. chance of disease.
2.1. Weight About 90% of people diagnosed with type 2 diabetes are overweight or obese. The more overweight you are, the higher your risk, with obese people being seven times more likely to develop type 2 diabetes than those of a healthy body weight. To find out if you're overweight, ask your GP to measure your BMI (body mass index) - a healthy BMI is 18.5-25 kg/m2 - or use the NHS online calculator. A healthy, varied diet and regular exercise can help you lose weight gradually and lose weight.
2.2. Waist circumference Women's waist circumference is 80cm or more, you will increase your risk of type 2 diabetes; The risk is very high if it is more than 88cm.
Men's waist circumference is 94 cm or more, you have a higher risk of type 2 diabetes; If you are a male of South Asian descent, measure 90 cm or more; The risk is very high if it is more than 102cm.
2.3. Your age You are more likely to develop type 2 diabetes if you are over 40 years old. The risk continues to increase with age. Of course, you can't change your age, but you can rely on other risk factors to reduce your risk.
2.5. Family history You can't change your family history either, but having type 2 diabetes in your family increases your risk. The closer a relative is, the greater the risk. Tell your GP if anyone in your family has type 2 diabetes. If you know that type 2 diabetes runs in your family, make sure you're doing all you can to reduce your risk in other ways.
2.6. Other factors You may also have an increased risk of type 2 diabetes if you:
Have high blood pressure or if you have had a heart attack or stroke. Are women with a history of polycystic ovary syndrome, gestational diabetes (a temporary form of diabetes during pregnancy), or have given birth to a large baby. You have been diagnosed with impaired glucose tolerance or metabolic syndrome.

3.1. What foods can I eat if I have diabetes? You may worry that having diabetes means not having the foods you enjoy. The good news is that you can still eat your favorites, but you may need to eat smaller portions or enjoy them less often. Your healthcare team will help create a diabetes meal plan that meets your needs and preferences.
The key to eating with diabetes is to eat a wide variety of healthy foods from all the food groups, in the amounts your meal plan outlines.
The food groups are:
Non-starchy: includes broccoli, carrots, green vegetables, peppers and tomatoes,... Rich in starch: includes potatoes, corn and green beans,.. Fruits: including oranges, melons, berries, apples, bananas and grapes,... Grains: at least half of your cereal for the day should be whole grains. Includes wheat, rice, oats, cornmeal, barley and quinoa,... Eat foods with heart-healthy fats, which mainly come from the following:
Oils are liquid at room temperature room, such as canola and olive oils. Nuts and seeds. Heart-healthy fish like salmon, tuna and mackerel. Avocado. Use oil when cooking food instead of butter, cream, lard, lard or margarine. 3.2. What foods and drinks should I limit if I have diabetes? Foods and drinks to limit include:
Fried foods and other foods high in saturated and trans fats. Foods high in salt, also known as sodium. Sweets, such as pies, candies, and ice cream. Drinks with added sugar, such as juice, regular soft drinks, sports casual or energy drinks. Drink water instead of sugary drinks. Consider using a sugar substitute in your coffee or tea. If you drink alcohol, drink in moderation, no more than one drink per day if you are a woman or two drinks per day if you are male. If you take insulin or diabetes medications that increase the amount of insulin your body makes, alcohol can cause your blood sugar levels to drop too low. This is especially true if you haven't eaten in a while. It's best to eat some food while drinking.

Manage your weight: Excess body fat, especially if stored around the belly, can increase the body's resistance to the hormone insulin. This can lead to type 2 diabetes. Regular exercise: Moderate physical activity most days of the week helps control weight, lowers blood sugar and can also improve blood pressure and blood pressure. cholesterol. Eat a healthy and balanced diet: Reduce the amount of fat in your diet, especially saturated and trans fats. Eat more fruits, vegetables and foods rich in fiber and reduce salt intake. Limit takeaway and processed foods: often high in salt and fat. It's best to cook your own meals with fresh ingredients whenever possible. Limit alcohol intake: Drinking too much alcohol can lead to weight gain and can increase blood pressure and triglyceride levels. Men should have no more than two standard drinks per day and women should have no more than one. Quit smoking: Smokers are twice as likely to develop diabetes as non-smokers. Control your blood pressure: Most people can do this with regular exercise, a balanced diet, and by keeping a healthy weight. In some cases, you may need to take medication prescribed by your doctor. Reduced risk of cardiovascular disease: Diabetes and cardiovascular disease share many common risk factors, including obesity and inactivity. See your doctor for regular checkups: As you get older, you should regularly check your blood sugar, blood pressure, and cholesterol levels.

Currently, Vinmec International General Hospital has a Cardiovascular and Diabetes Screening package, which helps patients detect the disease promptly even when there are no symptoms, thereby taking appropriate treatment measures to protect their health. healthy yourself.
For all information about Cardiovascular and Diabetes Screening Package as well as other medical examination and treatment services of Vinmec, you can contact HERE