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Diabetes, a serious chronic metabolic disorder, can be managed and even prevented with the right lifestyle changes. Early detection is crucial, especially during the current coronavirus pandemic, as diabetes can lead to dangerous changes in the body's blood vessels and nerve damage.
Our experts are available to answer questions about reducing personal diabetes risk and identifying potential symptoms. On Monday, October 4, from 2pm to 6pm, Michaela Berger and Yvonne Häusler will be providing free consultation services over the phone at 0800-0004743.
So, what are the key strategies to lower your personal risk of developing diabetes, particularly type 2 diabetes?
- Regular physical activity is essential. Aim for at least 150 minutes of moderate aerobic exercise weekly, such as brisk walking, cycling, or swimming, and include strength training two or more days per week. Exercise increases insulin sensitivity, helping your body use blood sugar more effectively.
- Healthy diet is another important factor. Reduce your total carbohydrate intake and focus on balanced meals with fruits, vegetables, whole grains, lean proteins, and healthy fats. Controlling carb intake helps regulate blood sugar levels.
- Weight management plays a significant role. Losing even a modest amount (5-7% of body weight if overweight) can improve insulin sensitivity and lower diabetes risk.
- Avoid smoking and limit alcohol. Smoking increases insulin resistance and the risk of diabetes, while excessive alcohol disrupts blood sugar regulation.
- Stay hydrated with water instead of sugary beverages to help maintain steady blood sugar levels.
- Manage stress through techniques like meditation or deep breathing, as stress raises blood sugar.
- Regular health screenings are vital for early detection of prediabetes, allowing timely lifestyle intervention to prevent progression to diabetes.
Symptoms that might indicate elevated blood sugar (hyperglycemia) include increased thirst and frequent urination, fatigue and weakness, blurred vision, slow healing of wounds or infections, unexplained weight loss, increased hunger, and persistent headaches. If you experience these symptoms, it is important to get your blood sugar tested by a healthcare provider.
Obesity, lack of exercise, stress, sleep disorders, smoking, alcohol, and certain medications can also increase the risk of type 2 diabetes. For those who are concerned about their risk, consultation with a healthcare professional is recommended.
Interestingly, for well-controlled diabetics without accompanying and secondary diseases, the risk of a severe Covid-19 course is not increased. However, diabetics have a two to three times higher risk of having a heart attack or stroke.
In summary, regular exercise, healthy eating, weight control, smoking cessation, limiting alcohol, stress management, and consistent health monitoring are the best ways to lower your personal diabetes risk. Watch for the listed symptoms as early indicators of elevated blood sugar levels requiring medical attention.
- Incorporating regular physical activity into your daily routine is crucial in managing and potentially preventing type-2 diabetes, as exercise increases insulin sensitivity, helping the body use blood sugar more effectively.
- A healthy diet plays a significant role in diabetes management, with a focus on balanced meals that include fruits, vegetables, whole grains, lean proteins, and healthy fats, while reducing total carbohydrate intake helps regulate blood sugar levels.
- Maintaining a healthy weight is key, as even modest weight loss can improve insulin sensitivity and lower the risk of developing type-2 diabetes.
- Mental health is also an important factor, as stress can raise blood sugar levels. Techniques like meditation or deep breathing can help manage stress levels.
