1, how to prevent diabetes at ordinary times
These six indicators are:
1. Maintain normal body mass index (body mass index: 18.5-23.9 kg/m2).
2. The waist-hip ratio is up to standard (male 0.9, female 0.85).
3. Eat a healthy diet (eat more vegetables and fruits, and eat less red meat and white rice)
do more exercise
give up smoking
6. Alcohol restriction (30g/day)
In fact, you can achieve these six lifestyles or indicators!
Body mass index 18.5-23.9
Excessive body mass index and waist-hip ratio are the most important risk factors for increasing the incidence of diabetes in China, and 43% and 40% of diabetes respectively should be attributed to these two indicators.
When overweight, even obesity, or weight is repeated like a roller coaster, the insulin in the body will also change dramatically, which will make the sensitivity of insulin worse, that is, insulin resistance will occur, which will lead to diabetes.
Body mass index = weight (kg)/height squared (m2)
China adult standard:
18.5-23.9: appropriate
24-27.9 years old: overweight
Over 28 years old: obese
2 waist-hip ratio is up to standard
Fat is mostly distributed in the waist, abdomen and other parts of obese people. These people should pay special attention to the patronage of diabetes.
Waist-hip ratio is an index to predict obesity, and the smaller the ratio, the healthier it is.
Generally speaking, the proportion of women is less than 0.85,
Men under 0.9 belong to the healthy range.
But when the ratio is greater than 1, the risk of diabetes will increase obviously.
3 healthy eating: remember 5 points.
Studies have shown that increasing the dietary intake of whole grains, fruits and vegetables, fish and poultry meat, while reducing the dietary intake of red meat, processed foods, sweet drinks and starchy foods can reduce the risk of chronic diseases such as type II diabetes. To prevent diabetes, diet can remember five points:
1 Miscellaneous: Don't worry about vegetarian dishes, coarse grains, flour and rice, eat everything, the more kinds, the better;
2 light: less salt, less oil, less spicy, light diet is the most nourishing;
③ Freshness: The fresher the food, the better the season. Eat more natural food and less processed food.
Vegetarian: Green vegetables and tofu are safe, and the proportion of meat must be reduced.
⑤ Less: Just eat 7 or 8 minutes for a meal.
4 weekly exercise 150 minutes.
In order to achieve the effect of preventing diabetes, moderate-intensity exercise must reach 150 minutes a week, for example, exercise for 30 minutes five days a week.
Of course, if adults want to prevent diabetes better, they should also increase resistance exercise twice a week, that is, lifting dumbbells, doing exercises and other fitness equipment. Only such exercise can increase muscle energy and really prevent diabetes.
So, let yourself walk more on the way to work ~ moving is better than not moving!
5 quit smoking
Professor Pan An from Tongji Medical College of Huazhong University of Science and Technology cooperated with researchers from the School of Public Health of Harvard University and the School of Public Health of the National University of Singapore to complete a study. The study showed that the diabetes risk of active smokers was 37% higher than that of non-smokers. Among non-smokers, people who smoke secondhand smoke for a long time have a higher risk of diabetes than those who don't smoke secondhand smoke.
So quit smoking, for the health of people around you and for yourself!
6 alcohol restriction
Excessive drinking will damage body organs and cause diseases, and the damage to islets is one of them. After the islet is damaged, it will affect the release of pancreatic enzyme and insulin, and then affect glucose metabolism, leading to disorder of glucose metabolism, fat aggregation, and finally form diabetes.
In the study, it is recommended to drink less than 30 grams per day. In fact, the average male liver can bear 40 grams of alcohol every day, and the female liver is even less, about 20 grams. 40 grams of alcohol is equivalent to 140 ml of 35-degree liquor and 1000 ml of beer.
So don't drink too much, it will hurt your health!
2. How to prevent diabetes?
1. Take hot baths frequently to prevent diabetes.
A study by Loughborough University in the United Kingdom found that passive body temperature rise caused by hot water bath can improve blood sugar more than body temperature rise and sweating caused by exercise and fitness. The comparative test results show that cycling consumes more calories than taking a hot bath, but taking a hot bath 1 hour consumes more calories than walking for half an hour, about 140 calories; Compared with the exercise group, the average blood sugar level of participants who took a hot bath decreased by 10%. Taking a hot bath will also have an anti-inflammatory effect similar to exercise and fitness in the body.
2. Drink two spoonfuls of vinegar before eating meat
A study by Arizona State University found that drinking two spoonfuls of vinegar before eating high-calorie foods such as big fish and big meat can greatly reduce blood sugar levels. If you are not used to drinking vinegar, you'd better eat some cold vinegar before meals.
3. Take a walk for 35 minutes every day
Finnish research found that walking can make full use of insulin in the body. Walking for 4 hours a week and 35 minutes a day can reduce the risk of diabetes by 80%.
4. Drink more coffee
A study by Harvard School of Public Health found that 6 cups of coffee a day can reduce the risk of diabetes by 29%-54%. 4-5 cups a day, reducing by about 29%; But 1-3 cups a day hardly works.
Get enough sleep
Lack of sleep will raise blood sugar and increase appetite for high-carbohydrate foods. This will lead to weight gain and increase the risk of complications such as heart disease and kidney disease. Therefore, ensure 7-8 hours of sleep every night. If you suffer from insomnia, early treatment will improve your sleep quality and lower your blood sugar level.
control pressure
When you have diabetes, nervousness and anxiety can lead to high blood sugar. Eliminate physical or mental stress as much as possible. Learn some interpersonal skills. If you have type 2 diabetes, some relaxation exercises, such as breathing exercises, yoga and drugs, are especially effective.
In fact, the above six indicators can be done well if you pay attention to them at ordinary times, and besides preventing diabetes, these six indicators can also prevent other diseases, especially those who can't control their mouths at ordinary times. People who especially like to eat must pay attention to the amount they eat. Although what they like to eat is to eat more, which is very bad for their health. Pay attention to exercise in peacetime.