Do you want to know how you can prevent type 2 diabetes or live better with the disease? Then you've come to the right place! In Germany, around 7.2 percent of adults have diabetes - and between 90 and 95 percent of them suffer from type 2 diabetes.
It is a chronic disease of the sugar metabolism in which the hormone insulin no longer works properly in the body, which is why the blood sugar level then rises. This widespread disease used to be referred to as "senile diabetes", as it often occurs later in life.
However, although some causes, such as genetic predisposition or age, cannot be influenced, there are still many ways in which we can counteract diabetes.
In this article, I will now introduce you to the most important risk factors and preventive measures for type 2 diabetes. Use them to specifically prevent the disease or to beat it in the long term. Let's go!
Notice: This article is not a substitute for medical advice, but merely provides general information on how to prevent type 2 diabetes. Please consult your doctor if you feel unwell or want to prevent health problems with medical care.
1. do checks and listen to your physical symptoms
Of course, you should always have your blood values checked. Just do this regularly Inspection dates with your general practitioner and use one of the Measuring device or test strip to monitor your blood sugar level. This approach is particularly useful because the incipient disease often goes unnoticed for a long time and progresses gradually.
Listen to your body too! Typical symptoms that may indicate type 2 diabetes are, for example Increased thirst, frequent urination or Forgetfulness. In addition, the metabolic syndrome, i.e. the joint occurrence of severe Overweight, Hypertension and elevated blood lipids an indication of the disease (due to the higher risk).1
2. do sport and get daily exercise
A lack of exercise is one of the biggest risk factors for type 2 diabetes, which is why sport and exercise are considered the best, non-medicinal measure to prevent the disease.2
Physical activity ensures that sugar (glucose) is transferred from the blood into the body's cells, as your body needs the energy. It has a positive effect on the Insulin sensitivity, the Blood lipid values, the Blood pressure and of course to the Body weight - in other words, on decisive factors.
So find sports that you are passionate about doing regularly and for at least 30 minutes a day - for example Walking, jogging, Plogging (collecting garbage and jogging), Yoga, climbing, cycling or Swimming.
And it starts on a small scale too! A few ideas from me: Take the Stairs instead of the elevatormaster Short distances on foot instead of by car, drive Cycle to work and walk around when you are on the phone.
Tip: Perhaps you would also like to Adopt a dog from animal welfare. This good deed has the positive side effect that you go for a lot more walks and outdoors in nature than before.
3. stop smoking
Compared to non-smokers, smokers have a higher Twice the riskto develop type 2 diabetes.3 And among other things this study indicates that smoking reduces the sensitivity of the body's cells to insulin. This increases blood sugar levels and, of course, the risk of diabetes.
Look better, have more money in your wallet and prevent lung cancer: after all, there are many good Reasons for quitting smoking. Now you have one more!
Tip: Effective Advice for successfully quitting smoking are in the linked article!
4. avoid red meat
The consumption of red, processed meat (including sausages) is associated with an increased risk of type 2 diabetes. Processed red meat contains many saturated fatswhich increase cholesterol levels and therefore the risk of diabetes and cardiovascular disease. This has, among other things a meta-study of the University of Cambridge.
So you better eat clearly less meat or no more meat or sausages at all. Breaking this old habit can be hard in the first few weeks - but it's worth it for your health!
5. eat a balanced vegan diet
A balanced and, if possible, purely vegan diet that Rich in fiber, plant-based unsaturated fats and complex carbohydrates is, can Positive for your blood sugar level have a positive effect. You can also prevent obesity, boost your metabolism and significantly minimize the general risk of developing type 2 diabetes.4
Diabetic-friendly vegan food include broccoli, kale, salads, potatoes, pulses (e.g. chickpeas, peas, beans and lentils), wholegrain products, nuts and seeds.
It is also advisable to prevent or treat type 2 diabetes in particular, drink enough water and As little salt and industrial sugar as possible to consume.
6. maintain a healthy body weight
Obesity and being overweight are decisive risk factors for the development of type 2 diabetes. This is confirmed not least by the fact that about 90 percent of those affected suffer from obesity. The increased risk of developing diabetes is mainly due to the fact that obesity leads to elevated glucose and fat levels in the blood and makes insulin resistance more likely.5
So always check your Body mass index. With a BMI of 18.5 to 24.9, you are considered to be of normal weight and Overweight from 25. Simply use the following formula:
BMI = Body weight (in kg) divided by height (in m) squared.
Especially with a balanced and preferably plant-based Food, much Movement and the Avoid sweets and fatty foodsyou prevent obesity and ultimately lay the preventive foundation for never suffering from type 2 diabetes.
7. stop drinking alcohol
Alcohol consumption impairs liver function, makes it more difficult to regulate the blood sugar level and can increase the risk of type 2 diabetes.6
Alcohol is also a real fattener. It contains around 7 kilocalories per gram, stimulates the appetite and ensures that the body's own fat is broken down more slowly.7
It is therefore worthwhile to drink less alcohol or no alcohol at all. Instead, grab prefer to go "alcohol-free" more oftensurround yourself more with supportive people and always be aware of your reasons.
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8. counteract stress in a targeted way
As your body releases stress hormones such as cortisol in stressful situations, which increase your blood sugar levels, you should Consciously reduce and balance and simply learn, to become more relaxed.
Schedule regular appointments in your calendar in which you can Time for yourself (keyword "me-time"). Read a good book, meditate, bathe in the forestgo for a walk or try your hand at progressive muscle relaxation.
Stress management not only protects your psyche, but also actively contributes to diabetes prevention.
9. ensure high-quality and sufficient sleep
Among other things this study has found that Sleep disorders significantly increase the risk of developing T2DM (i.e. type 2 diabetes mellitus). One of the reasons for this is that when you sleep poorly, your body less insulin and as a result your blood sugar level skyrockets. In addition, your Stress level higher.
So make sure that you sleep better. Here a few tips:
- Stop eating and drinking so much before you go to bed.
- Provide the ideal sleeping environment. (e.g. dark and natural; more info here)
- Avoid screens (e.g. from your smartphone or TV) directly before going to bed.
- Develop a relaxing evening routine and maintain a fixed sleep rhythm.
10. maintain a conscious lifestyle
As you may have already noticed, an active and healthy lifestyle the risk of type 2 diabetes. But besides regular exercise and a healthy nutritionalso plays a role Mindfulness a role.
Avoid, for example, drugs that could have a negative effect on sugar metabolism, such as cortisone. Modern Medication, like Mounjaro (with the active ingredient tirzepatide), on the other hand, can have a supportive effect.
Also, listen to your body, think and live minimalistmeet up with friends, say no if something is not good for you, take the Stairs instead of the elevator and have fun. These things are ultimately the basis for it, grow old healthy.
Prevent or treat type 2 diabetes!
The diagnosis of type 2 diabetes does not have to be an inevitable fate and can be successfully combated if the worst comes to the worst! But with the right preventative measures, such as a healthy diet, regular exercise and consciously dealing with stress, you can even avoid them.
"The first wealth is health."
Ralph Waldo Emerson (more at Health Quotes)
I hope that this article will help you and other people to prevent this debilitating widespread disease. Do you have any questions, suggestions or further tips? Then feel free to write me a comment.
Stay healthy,
PS: I have also written an extensive article about the Prevention of heart disease compiled. So if you are interested in this topic, take a look there next.
References:
- Federal Ministry of Social Affairs, Health, Care and Consumer Protection (BMSGPK): Metabolic syndrome (as of 17.05.2021), available at https://www.gesundheit.gv.at/krankheiten/stoffwechsel/metabolisches-syndrom.html. [02.10.2024]. ↩︎
- J. Lindström, M. Peltonen et al (2013): Finnish Diabetes Prevention Study (DPS). Improved lifestyle and decreased diabetes risk over 13 years: long-term follow-up of the rando- mized Finnish Diabetes Prevention Study (DPS), available at https://pubmed.ncbi.nlm.nih.gov/23093136. [02.10.2024]. ↩︎
- A. Tenenbaum E.Z. Fisman, Y. Adler et al. (2005): Smoking and development of type 2 diabetes in patients with decreased functional capacity, available at https://pubmed.ncbi.nlm.nih.gov/16186056. [02.10.2024]. ↩︎
- N. D. Barnard, J. Cohen et al. (2009): A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes, The American Journal of Clinical Nutrition, 89(5), 1588S-1596S. https://doi.org/10.3945/ajcn.2009.26736h. [02.10.2024]. ↩︎
- https://www.st-augustinus-kliniken.de/adipositas/diabetes-uebergewicht. ↩︎
- J. J. Mayl, C. A. German et al: Association of Alcohol Intake With Hypertension in Type 2 Diabetes Mellitus: The ACCORD Trial, https://www.ahajournals.org/doi/10.1161/JAHA.120.017334. [02.10.2024]. ↩︎
- Federal Center for Health Education (BZgA): Alcohol brings a lot to the table, available at https://www.null-alkohol-voll-power.de/checken/koerperzerstoerer/alkohol-macht-dick. [02.10.2024]. ↩︎
