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How to prevent diabetes | OK health and well-being


Primary prevention, or adoption of the right lifestyle, is a very powerful weapon against chronic diseases. Diabetes at first. This speech is primarily valid for type 2, where inadequate eating habits and a sedentary lifestyle are two risk factors for large weight, but there are also lines of research on how to prevent type 1 diabetes.

How to prevent type 1 diabetes

Although a lot of research has been done, there is currently no evidence that type 1 diabetes can be prevented with any particular lifestyle or medication. But it possible block, Postpone the onset o Reduce that much Severity of complications, Keep blood sugar levels as stable as possible. To do this, type 1 diabetics need to be aware of their condition and be able to follow a healthy lifestyle as possible and manage it in their daily life.

It’s a soul TrialNet, An international consortium of researchers, diabetes and immunology experts, collaborating in type 1 diabetes research and identifying individuals at high risk of developing disease. Let’s look at the topic. Manuela Bataglia, Deputy Director of the DRI-Diabetes Reseach Institute at IRCCS San Raffaele Hospital, the international TrialNet site. on Video interview Experts explain to us How to identify individuals at risk. So, how can you predict type 1 diabetes and where prevention studies are located.

Type 1 diabetes Manuela Battaglia

How to prevent type 2 diabetes

Physical activity

As mentioned earlier, a sedentary lifestyle is an important risk factor for type 2 diabetes, and those who don’t exercise have a higher risk of diabetes than those who exercise. L’Irisina, Sports hormones produced by muscles during exercise, It is a key molecule that turns physical activity into health. In fact, those levels increase with training and stop metabolic diseases like diabetes and obesity. To show that it is one studio Italian, date of publication Journal of Diabetes Research He received his Ph.D. from the University of Milan in collaboration with San Donato Polyclinic, San Raffaele Hospital and Galeazzi Orthopedic Institute of Milan. The degree of well-being and reduced risk of metabolic diseases.

This finding could have a significant impact in the fight against metabolic disorders that are increasingly prevalent in the Western world due to poor eating habits and sedentary lifestyle. “Understanding the positive effects of Airi on metabolism -Researcher explanation- It could open the way for the formulation of drugs that can “mimic” their behavior Produces the same positive effect as physical activity».

Walking diabetes

Studies highlighting the benefits of physical activity have found:

  • People who ride regularly and frequently reduce the risk of diabetes by 20%.
  • Walking 150 minutes, or 30 minutes, 5 times a week, along with weight loss, can prevent the development of diabetes in 60% of at-risk patients.
  • Aerobic exercise: a mixture of aerobic exercise and weight


Being overweight is a major risk factor for type 2 diabetes. People who are obese have a 10 times higher risk of diabetes than people of normal weight. In addition, those who prefer to eat a lot of foods rich in simple sugars and animal fats are at greater risk, while those who eat foods rich in fiber (whole grains, legumes, vegetables) are at lower risk. Low-calorie diets in people who are overweight and with suboptimal blood sugar have been shown to help prevent diabetes.

that much Type 2 diabetes can be prevented., We are All tools to do itBut despite this, pathology is overwhelming us like the real thing. “Infectious disease epidemic”. This term is used in: Francesco Purrello, Chairman Italian Diabetes Association, During a press conference SID all’European Diabetes Research Association (EASD) reflects the number of diseases in 2018 and is always increasing. According to the data “Arno Diabetes 2017” 4 million Italians with diabetes Every year, 75,000 heart attacks and 50,000 strokes occur in this population.

In Finland

Its prevention is the only winning weapon against diabetes is backed up by scholars in the field. Jaco Too Milletto Author of University of Helsinki (Filandia) Prevention of type 2 diabetes: a dream come true. Finnish researchers have listed a series of studies on disease prevention in recent years. To prevent disease, communities need to know three things: what causes the disease, how it is diagnosed, who is at risk, and the evidence that the disease can be prevented.

When it comes to diabetes, there are all three. The cause is known, the diagnosis is possible, the population at risk is known, and it has been proven that it can be prevented by intervening in lifestyle. So about nutrition and physical activity. Expert Finland You could 70% reduction in cardiovascular risk Decreased incidence of type 2 diabetes Wow change Abovesupply (Basic was a Mediterranean diet) andPhysical activity (Weekly and moderate as recommended by international guidelines). And the older a patient is, the more they benefit from lifestyle changes.

Today’s challenge

So why is the incidence of diabetes increasing, and has it nearly doubled in the past 20 years in Italy? Because it is difficult to change people’s way of life. And nevertheless Intervention no impossible, May include changes It doesn’t cost entirely. Eating better and activating your exercise plan can be a bit difficult from an economic point of view. But what we want is a large organization Diabetes Prevention Campaign, Similar to what has been done with smoking in the past, and thus with institutional intervention.

«Scientific studies have shown that type 2 diabetes can be prevented. Professor Purrello continues, but for now Real challenge its Previous Such scientific evidence in clinical practice. The stakes are huge. Type 2 diabetes is a disease with serious consequences in terms of direct and indirect costs». Diabetics pay about 3,000 euros a year, and healthy people about 1,000 euros. “The results of this study also show that lifestyle interventions are not ephemeral, but, on the contrary, the reduction in the risk of developing diabetes persists over time. Pharmacological intervention, Its effect is less than that obtained from diet and physical activity, but is lost when treatment is stopped. “

Diet to prevent diabetes

Diet for diabetes

People with prediabetes have high blood sugar levels. However, it is still not high enough to cause diabetes. It is not known exactly how many people are in this condition. Also called metabolic syndrome -However, some studies show that 1 in 3 European adults is affected. If you don’t change your lifestyle, it is estimated that between 15 and 30% of people with pre-diabetes will develop full-fledged diabetes within 5 years. Diet to prevent diabetes is a decisive step.

Glycemic index

The key is the glycemic index (GI). It is a number that describes the rate at which your blood sugar increases (for example, the amount of blood sugar) after eating foods containing 50 grams of carbohydrates. For pre-diabetes, it is important to keep your blood sugar level constant. So, foods with a low or medium glycemic index represent the basis of the diet to be followed. Here’s a winning strategy to lower the glycemic index of food.

No Bibite lighting

beverage Sugar Need to be removed. In addition fruit juice, Because it contains a large amount of white sugar. Also, so-called soft drinks should be avoided light.

Eat whole grains

Eating whole grains is one of the simplest ways to keep your glycemic index low without giving up pasta.

LThe protective effect of dietary fiber Diabetes supported by Finnish research. Examining the individual profiles of metabolites in the blood showed that blood levels in people without diabetes Indole propionic acid. Molecules produced by intestinal microbes Protects a person from metabolic pathologies. These substances are nothing more than digestive byproducts of intestinal bacteria and dietary fiber.

Unsaturated fat

home Unsaturated fatty acidsSuch as those included inExtra Virgin Olive Oil, To Dried fruit, To fishInstead of saturated fatty acids, especially found in butter or hardened meats, it helps improve well-being and general health and prevent the development of chronic diseases including diabetes.


It is a healthy habit to end your lunch with a cup of coffee. This is evidenced in an 11-year study conducted at the University of Sao Paulo, Brazil with approximately 70,000 French women. People who drink coffee regularly at lunchtime have been shown to have a 33% reduced risk of developing type 2 diabetes. However, there is no reduction in women who have consumed tea or chicory-based alternatives. Scholars Caffeine can modify the anabolic behavior of foods consumed during lunch..



Eating yogurt every day seems to have protective effects on your health. with Part of 28 grams per day Your risk of developing type 2 diabetes is reduced by 18%. Credit is Calcium, magnesium or fatty acids Rich in dairy, but Shinto Probiotics, Lactic acid fermentation contained in yogurt. These substances can improve the body’s lipid profile and antioxidant status.

Vegetable protein

The preferred source of plant protein in the diet is legumes. According to some studies People who eat more legumes (At least 3 servings of 60 g raw legumes per week) You have a 35% lower risk of developing diabetes. Compared to those who rarely consume legumes (less than 2 times a week, an average of 12 grams per day). Which legumes are most effective in preventing diabetes? that much Lentils. In addition, researchers found that the risk of diabetes was reduced by replacing foods rich in protein and carbohydrates (e.g. eggs, bread, rice, potatoes, etc.) with legumes half a day.


Do not eat fruit when very ripe, as the glycemic index soars. But do not ban fruits. rather. Eating fresh fruit according to the recommended amount (2 servings per day) helps prevent diabetes.

Dried fruit

Oil seeds such as night, Hazelnut, pistachio, almond, Nosy pecan, Hazelnut, peanut, Anacardi E night Macadamia, Prevent type 2 diabetes and possible complications.

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