Habits (lots of simple habits) you should adopt to prevent diabetes

ANDIn Portugal, according to the National Diabetes Observatory, out of 100 people, 13 suffer from diabetes and 26 from pre-diabetes. In summary, diabetes is classified as type 1 when the body is unable to produce the insulin it needs, type 2 being the most common, characterized by the body’s difficulty in taking advantage of the insulin it produces by response to what we eat.

Insulin’s function is to “feed” the cells with glucose, which comes from food, while glucose is the simplest form of energy used by the body for its functioning. When you have diabetes, the cells do not nourish themselves properly due to resistance to the action of insulin or lack of it in an acceptable quantity. Cell food is wasted, accumulating in the blood, overloading and destroying the vessels.

Read also : The risk of developing cardiovascular disease doubles for these people

While in type 1 diabetes the complaints appear abruptly, in other forms they appear gradually. The usual warning signs are dry mouth, intense thirst – for example, the need to drink four/five liters of water a day – the extreme need to urinate more often than usual, weight loss, itching in the genitals and frequent urinary tract infections.

If these symptoms appear, a blood glucose test should be carried out, which on an empty stomach will have a normal value up to 110 mg/dl and, if carried out occasionally and approximately two hours after the last meal, it should not exceed 140. mg/dl. In case of symptoms and abnormal value, a doctor should be consulted for further tests to be performed to rule out the diagnosis or not. Note that a high value does not make the diagnosis and must be confirmed.

Read also : Think carefully before grabbing these fruits from the lunch box. Have “hidden” sugar

Although there is a genetic component to diabetes, dietary habits of excessive consumption of sugars – in sweets, pasta, rice, potatoes or bread – and a sedentary lifestyle are often the main causes of diabetes. development of this disease.

It should be noted that there are groups of people who are more likely to develop diabetes, such as people with high blood pressure, high cholesterol and/or low triglycerides, overweight or obesity, those who have undergone a heart attack or stroke, direct family members, first and second degree, diabetics, pregnant women with gestational diabetes and children born weighing more than or equal to four kilos.

Read also : The risk of amputation could be “20 times higher” for these people

For all, it is imperative to do an annual screening, by analysis of the glycemia, preferably on an empty stomach. How to prevent the onset of diabetes? The regular practice of physical activity, for example walking five kilometers in 30 minutes, associated with a diet that avoids free sugars (cakes, biscuits, “candies”) and fats, as well as a greater distribution of meals throughout throughout the day, rather than the three main meals, are an important contribution to healthy living. Foods that do not necessarily need cutlery (fruit, yogurt, small pieces of bread or crackers in salted water, a small portion of low-fat cheese) can be saved for small mid-morning snacks and afternoon. Drinking 1.5 liters of water a day is a mandatory complement for good hydration; note that 90% of our body is made up of water.

Life is made up of choices and knowing how to choose what to eat seems so simple, but on a daily basis we find it difficult to do it well. Because? The help of a nutritionist, specialized in diabetic patients, teaches everyone to choose and prepare the quality and quantities of the preferred foods that they will consume throughout the day.

Delaying diabetes is possible, even for people in the highest risk groups. Small attitudes can bring big benefits. Discover the determination that lies dormant in you, because your health matters.

*Article signed by João Vilela Gonçalves, Internal Medicine Specialist at the Diabetes Unit of CUF Descobertas Hospital and CUF Tejo Hospital

Read also : No more tantrums and crying at the table. We spoke to an expert

Always be the first informed.
Sixth consecutive year Consumer Choice and Five Star Award for Online Press.
Download our free app.

Apple Store Download

Add Comment