Yes, it has long been known: diabetes does not develop precisely because you have a sweet tooth. But because of the habit of eating sweet and dense, extra kilos appear.
The main risk factor for diabetes is overweight, says endocrinologist MD, Ph.D. Natalia Gridasova. – The most common cause of obesity is excess energy intake. Excess energy accumulates in the form of subcutaneous as well as abdominal fat (this is a dangerous type of fatty deposits in the abdomen).
Diabetes prevention starts in the kitchen. A sharp decrease in food in principle is harmful. Food should be tasty, varied, not cause a feeling of hunger. The basis of the menu is vegetables and fruits. And also – products containing fiber (wholemeal bread, pasta from durum wheat, buckwheat). Do not forget about lean meat, fish, eggs, cheeses, legumes.
We’ll have to sharply limit sweets, honey, juices, confectionery, lemonade, semolina, mashed potatoes (increase blood sugar); butter, vegetable, sour cream, mayonnaise, sausages, smoked meats, fatty meats and fish, offal, fatty cheeses, cottage cheese, nuts (contain many calories).
You need to eat 5-6 times a day in small portions. The last meal is 3-4 hours before bedtime.
There must be a balance between the flow of energy and its consumption. At least – at least 30-40 minutes a day to walk, and every day – this will already be the prevention of obesity, diabetes and hypertension. A Nordic Walking program for diabetics has already been developed.
Thirty years ago, the disease seemed like a sentence. Now the attitude towards him is different – with diabetes you can live a long, active and happy life. There are practically no sports that cannot be dealt with in this disease (except for diving, mountaineering, in which it is difficult to control blood sugar levels). It is important to check the level of glucose in the blood before the start of sports activities and during a break, and also to have a supply of carbohydrates (glucose, juice, sugar).
Now endocrinology has stepped onto another level, – the head of the department of endocrinology and diabetology of the Russian National National Research University named after A. N.I. Pirogov “, MD Irina Demidova, – There are blood glucose meters and competent modern insulins. Patients with diabetes of any type need and can engage in sports, but they need a special approach and medical supervision.
PLANNED MEDICAL SURVEY
Pay attention to risk factors: age over 45 years, diabetes in relatives, overweight, low physical activity, accidentally detected elevated glucose levels during the examination, increased blood sugar during pregnancy, blood pressure above 140/90 mm Hg, problems with cholesterol, polycystic ovaries, transferred strokes, heart attacks. A routine physical examination is required.
A lot of people with diabetes are detected just during the scheduled medical examination. In any case, if something alerted you, then the only way to check whether or not there is diabetes is a blood test for fasting sugar. The frequency of the survey depends on the risk group into which you fall: you are over 45 years old – at least 1 time in 3 years; you have three or more risk factors – at least 1 time in 3 years; your blood sugar level was recorded at the level of prediabetes and there is excess weight – once every 1-2 years.