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How can you avoid the type 2 diabetes?

If there is type 2 diabetes in the family, the risk of developing an illness increases. But this is only half the truth.

Can the type 2 diabetes be avoided completely by healthy lifestyle?

Type 2 diabetes is a number of diseases where the body's sugar, and usually also fat metabolism, is disturbed. Type 2 diabetes is a common cause of genome and lifestyle. It is not a disease caused by lifestyle alone, as it always requires hereditary susceptibility.

Scientists are familiar with one hundred of the genes susceptible to diabetes, most of which affect pancreatic insulin secretion. When insulin is excreted too low or the cells that produce it work poorly, blood sugar rises. Overweight and internal body fat increases the insulin requirement, and again blood sugar rises.

In lifestyle, diabetes risk can be reduced and some people can even completely prevent type 2 diabetes.

When is the last moment to improve lifestyle?

It's never too late. It is best to start improve your lifestyle, especially if there is overweight and type 2 diabetes found in parents or siblings.

High blood sugar should trigger a lifestyle change. When glucose is 6 mmol / l, the body's sugar tolerance is weakened. Unless at this stage you make any lifestyle improvements, the state progresses gradually into diabetes.

Healthy lifestyle can prevent, but also treat diabetes, and no drug is as effective as good lifestyle choices.

The lifestyle change is never too early. Unlike many people think, type 2 diabetes is most commonly diagnosed on working age people.

Why is waist obesity particularly dangerous?

Waist obesity goes in hand in hand with the inner body fat. When the liver grows fat, it starts to produce more sugar. The internal fat also increases the risk of coronary heart disease.

The waist of the woman has a bit too much in it if it’s over 80cm or 31.5 inches on the bare skin. The man's border is 94cm or 37 inches. If this increases more than 10cm or 4 inches, you need to measure blood sugar and lose weight.

What kind of exercise affects the waist obesity?

All exercise helps to change the body's composition in a healthier direction. The muscles effectively burn sugar. The muscles begin to decrease in the fifties, and the deficit will only accelerate over the years.

Do not forget the endurance training as it affects weight control. Endurance training can include intervals that have a beneficial effect on blood glucose. Interval training refers to exercise where lighter and heavier sections alternate.

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What is removed and what is added to the diet?

It is good to reduce quickly absorbent sugars such as soft drinks, fresh juices, sweets, ice cream and pastries and for example white wheat bread. There may be five meals a day, including breakfast, lunch, dinner, snack and supper, and the main course can’t be replaced by bread.

It is good to add fibers to the diet. They inhibit and slow down the absorption of carbohydrates, so that blood sugar does not rise high after eating, and does not contain a similar amount of insulin after the low-fiber meal. The fibers also keep hunger away, which facilitates weight management. The fibers are obtained from whole grain and vegetables.

Fat quality does not have as much effect on blood glucose as fibers and sugars, but the blood's fat values are affected, and diabetes and heart disease go hand in hand.

Coffee may reduce diabetes risk

The health benefits of coffee have been studied in recent years and it has been found that coffee drinkers have a slightly lower risk of developing type 2 diabetes. The reason for this is probably that coffee contains substances that may slightly improve insulin secretion. Hundreds of different chemical substances are known in coffee. No one of them can be named as an active substance in insulin - it is probably a combination of several substances.

For example, in comparison to the effects of fibers, the good effects of coffee are very low. They also disappear if the coffee is poured out with cream and sugar.

How does lack of sleep and stress affect blood sugar?

Lack of sleep and stress increase the production of cortisol, adrenaline and norepinephrine hormones. These hormones are so-called insulin counterparts. When there are a lot of these hormones in the bloodstream, the pancreatic secretion of the insulin is weakened.

In a stressed person, the liver produces more sugar in the morning, which is reflected in elevated blood sugar levels.

If you want to prevent the type 2 diabetes, you should sleep well enough and avoid stress - although the latter is easier said than done.

Are smokers more likely to develop type 2 diabetes than nonsmokers?

Tobacco raises the risk of diabetes, but the corresponding risk is not as big as immobility. However, as smoking increases the risk of many deadly diseases, it is always worth to stop smoking.

If you already have diabetes, tobacco is even more damaging. Diabetes increases the risk of heart failure in women and men, and if you add tobacco to this, it is very bad. A smoker can take the risk unknowingly: they do not even know that they are suffering from type 2 diabetes.

How often should blood sugar be measured?

Type 2 diabetes is slow and low blood sugar level is not always symptomatic. Therefore, a person who feels healthy should follow the blood glucose every few years.

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