It progresses insidiously, its symptoms are ignored as it does not interfere with daily activities. Moreover, during the Covid-19 pandemic, which has been going on for more than a year and a half, both the disruption of regular check-ups due to the fear of going to the hospital, and the increased inactivity and unhealthy diet in the pandemic further increase the danger.
Acıbadem International Hospital Endocrinology and Metabolic Diseases Specialist Dr. Bilge Ceydilek said, “According to studies conducted in our country, one out of every 7 adults has diabetes. One out of every two diabetic patients is not even aware of their disease. However, diabetes is an insidious disease and can irreversibly impair organ functions without making the person feel it. Since the most important reasons for the rapid increase in diabetes are unhealthy diet and sedentary life, you can reduce the risk with some simple but effective measures. Emphasizing that the risk of developing type 2 diabetes can be reduced by 40-60% with lifestyle changes in people at high risk for diabetes, Dr. Bilge Ceydilek explained 9 effective ways to reduce the risk of diabetes and made important warnings and recommendations.
Avoid prepared foods
Cookware is now increasingly being replaced by ready meals. The fact that they are easy to prepare, look practical and increase their taste with additives increases the demand for these foods. But beware! Excessive consumption of these foods, which are processed and have additives before they come to the table, not only harms general health, but also increases the risk of diabetes. For this reason, keep both yourself and your children away from the consumption of additives and processed foods.
Stay away from carbohydrates
Avoid foods that contain industrial products such as table sugar, carbohydrates and high fat. Simple carbohydrate foods, including sugary and doughy foods, should be avoided. Carbohydrate intake should be provided from whole grain cereals, fruit and vegetable groups, and diets that do not contain any carbohydrates should be avoided. The daily diet should contain sufficient protein, fiber and fat.
Unhealthy diet is one of the factors that increase the risk of diabetes. E.g; from consuming junk food, from chewing bites quickly, from drinking water instead of consuming fruit with pulp, from carbonated and sugary drinks, from rice made with white rice instead of bulgur, from consuming white bread instead of whole grain or whole wheat flour and rye bread, from pickled foods because it contains excessive salt, cake, Avoid loading up on foods such as pies and pastries. Consume foods that are low in fiber and low in sugar, as foods with low fiber and high glycemic index will also cause frequent hunger.
Walk briskly for at least 30 minutes every day
It is essential to make regular exercise a lifestyle to reduce the risk of diabetes. The easiest to implement is the outdoor walks that will be done by keeping a certain tempo. Cycling, swimming, running, and dancing are also beneficial, as physical activity is the most basic way to burn calories. In addition to these brisk exercises, exercises that will work the abdominal muscles should be added. Make sure that the exercise time is not less than 150 minutes in total in a week.
Get rid of excess weight
One of the most important rules to reduce the risk of diabetes is to get rid of excess weight. However, in order to lose weight, do not act on hearsay, follow a diet suitable for your own body, metabolism, if possible accompanied by a dietitian. Scientific studies reveal that the risk of diabetes decreases with the loss of 10 percent or more of the current weight in people who are overweight.
Get regular sleep
Endocrinology and Metabolic Diseases Specialist Dr. Bilge Ceydilek said, “Some studies show that those who regularly sleep 7-8 hours a day have a reduced risk of diabetes, while those who sleep less or more have an increased risk. However, there is a need for studies that will show this situation more clearly with its reasons. On the other hand, it should not be forgotten that insufficient sleep and going to bed late at night are harmful to health, as they will reveal the feeling of hunger and cause them to eat at night.
Do not ignore these symptoms!
Since diabetes is a disease that progresses insidiously and can irreversibly impair organ functions without making the person feel it, it is necessary to pay close attention to the signals that can be considered as a symptom of the disease, and these symptoms should definitely not be ignored. E.g; Desire to drink a lot of water, feeling dry in the mouth, getting up frequently to urinate at night, eating excessively and frequently, wanting to eat excessive sweets, burning in the hands and feet, numbness, tingling sensation, sudden and involuntary weight loss are the signals that require consulting a doctor in the early period. Because, considering these complaints, it is of great importance to consult a doctor, to detect the disease at the prediabetes stage and to stop the progression.
Pregnancy sugar test
In pregnant women without diabetes, 24-28. Gestational diabetes can be detected by performing a glucose load test in weeks. In addition, thanks to this test, the negative effects of high blood sugar on the baby and delivery can be prevented, while the future diabetes risk of the mother can be determined, and it can be ensured that the future measures are taken early.
Endocrinology and Metabolic Diseases Specialist Dr. Bilge Ceydilek said, “In people who have not developed diabetes yet, but whose fasting blood sugar is slightly above normal, the risk of developing diabetes can be reduced by 31 percent with drug treatment. Therefore, in line with the physician's recommendation; While reviewing daily life habits and supporting them with healthy nutrition and movement, drug therapy should be applied regularly," he says.