To raise awareness during Diabetes Month, we are providing you with essential information about a condition that affects thousands of people in our country. According to the Pan American Health Organization (PAHO), 1 in 10 Ecuadorians between 50 and 59 years old has been diagnosed with diabetes. The most alarming thing is that 98% of these cases are type 2 diabetes, a condition related to poor eating habits and a sedentary lifestyle, according to Primicias. Below, we provide more details about diabetes and how to prevent it.
What is diabetes?
The Pan American Health Organization (PAHO) defines diabetes as a chronic metabolic disease, which presents elevated levels of glucose in the blood, which can cause serious damage to the heart, blood vessels, kidneys and nerves. There are two types of diabetes: type 1 and type 2. Currently, around 62 million people in the Americas and 422 million worldwide live with this disease.
What are the differences between type 1 and type 2 diabetes?
Healthline, a US health information website, notes that both are chronic diseases. Type 1 diabetes is characterized by poor insulin production, while type 2 diabetes is the result of the body's ineffective use of insulin. PAHO warns that because the symptoms are similar to those of type 1 diabetes, it is often not diagnosed in time, making it the most common form of diabetes in adults. However, it is increasingly seen in children, because diabetes can occur at any age. Despite this, the likelihood of developing type 2 diabetes is higher if you are 45 years old or older, according to the National Institute of Health.
Prevention
Transforming your lifestyle is a crucial step in preventing diabetes. It is in your hands to take action to take care of yourself and those you love.
Mayo Clinic indicates that lifestyle changes can contribute to preventing the onset of type 2 diabetes. Prevention is of utmost importance in cases of risk of suffering from this disease such as:
- Excess weight or obesity.
- High cholesterol levels.
- Family history.
What actions can be taken to prevent diabetes?
- Lose excess weight
The American Diabetes Association recommends that people with prediabetes lose between 7% and 10% of their weight to prevent the disease from progressing. In fact, Mayo Clinic details that there is a study in which the risk of developing diabetes decreased by 60% after losing 7% of body weight.
If you want to lose weight, it is important to see a professional who will guide you according to your age, lifestyle and background. BMI clients can schedule their appointment at: https://bmi.reliv.la/inicio.
- Practice exercise
Medline Plus indicates that exercise is beneficial for health because it contributes to weight loss and lowers blood sugar levels. It is recommended to do at least 30 minutes of physical activity, 5 days a week. If the person has not exercised for a long time, they can gradually do so.
- Improve nutrition
The National Diabetes Institute (NIH) suggests eating smaller portions to reduce calorie intake, choosing water over sugary drinks, and choosing lower-fat foods.
In addition, the Mayo Clinic recommends eating vegetables because they provide vitamins, minerals and carbohydrates that provide energy to the body, as well as fiber. Dietary fiber, or dietary fiber, includes the parts of plant foods that the body cannot digest or absorb. They promote weight loss, reduce the risk of diabetes, delay the absorption of sugars and reduce blood glucose levels.
These foods include: tomatoes, peppers, tree fruits, non-starchy vegetables (broccoli, cauliflower), legumes (beans, chickpeas, lentils) and whole grains (pasta, whole grain breads, brown rice, whole oats, quinoa).
- Quit smoking
Healthline reports that smoking increases the risk of diabetes by 44 percent in average smokers and by up to 61 percent in people who smoke more than 20 cigarettes a day. According to Medline Plus, smoking can contribute to insulin resistance, which can lead to type 2 diabetes. Therefore, it is advisable to avoid it.
- Optimize vitamin D levels
According to the Autonomous University of Guadalajara, vitamin D is important for blood glucose control. When people with a deficiency of the vitamin take supplements, the functioning of insulin-producing cells improves; as a result, their glucose levels are normalized and their risk of diabetes is significantly reduced. This vitamin can be obtained through fish, cod liver oil, and sun exposure. However, it is important to note that this exposure should be avoided during the hours of greatest solar radiation to prevent skin problems.
In conclusion, diabetes is a disease that affects millions of people, so it is essential to be aware of its prevention. Adopting a healthy lifestyle is not only key to reducing the risk of developing this disease, but also improves the overall quality of life. From proper nutrition to regular physical activity, every small change can make a big difference.
