The Best and Easy way to Prevent Diabetes in the United State | Comprehensive Guide

Are you a prediabetes and type 2 diabetes Patient seeking for Prevention and Control? This article will show you the best and easy way to prevent Diabetes. 

Health is wealth, this is a popular saying, to be healthy is the best thing to experience in life and you need a regular checkup always by professional medical doctors.

This difficult disease is striking an ever-growing number of adults, and with the rising rates of childhood obesity, it has become more common in youth, the good news is that prediabetes and type 2 diabetes is largely preventable.

About 9 in 10 cases in the U.S. can be avoided by making lifestyle changes. These same changes can also lower the chances of developing heart disease and some cancers. The key to prevention can be boiled down to five words: Stay lean and stay active.

Why Prevention and Control?

In 2015, over 30 million Americans had diabetes and an estimated 1.5 million new cases were diagnosed among adults aged 18 years or older.

Diabetes is currently the seventh leading cause of death in the United States.

Along with those who have been diagnosed with diabetes, there are an additional 84 million Americans who have prediabetes, which means that they are at increased risk of developing type 2 diabetes.

One out of every three Americans have diabetes or prediabetes, and this percentage is growing day by day.

What if I already have diabetes?

Here are some guidelines for preventing or lowering your risk of developing type 2 diabetes, which is also appropriate if you currently have a diabetes diagnosis.

Achieving a healthy eating and balanced carbohydrate-controlled diet will go a long way in helping you prevent and control it, and getting regular exercise all help to improve blood glucose control. 

For instance, If you are taking insulin medication, you may need more or fewer carbohydrates at a meal or snack to ensure a healthy blood glucose range.

There may also be special dietary needs for exercise, such as bringing a snack so that your blood glucose does not drop too low.

For specific guidance on scenarios such as these, refer to your diabetes care team who are the best resources for managing your type of diabetes.

The evidence that diabetes can be prevented or significantly delayed in high-risk individuals through cost-effective lifestyle interventions (and to a lesser extent medication) is irrefutable.

The question is not so much what to do but how to do it how to find people with the relevant risk factors and how to translate the lifestyle interventions that have been so effective in the controlled trial setting into everyday practice.

Improving dietary habits, reducing weight and increasing physical activity are all vital factors.

The salient research evidence is around intensive programs of counseling and education of at-risk individuals to achieve a modest weight loss of around 5-7% through appropriate nutrition and exercise /physical activity.

Other approaches targeting particular community settings such as schools, workplaces, and women’s groups have been found to have some benefits.

Community education programs such as social marketing have limited effectiveness and are very expensive. The individual/high-risk approach to diabetes prevention is very complex.

To clarify what needs to be done and what can be done through a diabetes prevention program, it may be useful to consider: 

1. Rationale: What are the purpose and the potential benefits of preventing type 2 diabetes.

A good case can be made from the literature and it is worth documenting the rationale and evidence in a summary form for use as an advocacy tool and business case.

This should be predicated on the fact that: – it is possible to prevent or delay the onset of type 2 diabetes the cost of not intervening will be far greater than the cost of intervening

 2. Focus: It will be important to decide on the scope of the prevention program at an early stage because this will determine who needs to be involved and how the program will be conducted.

For example, will the program target high-risk individuals or high-risk community groups?

If it targets high-risk individuals, how will they be identified without the need for expensive risk factor screening of the whole population? If it targets high-risk community groups, what is the best way of reaching them? 

3. Finding individuals at risk of diabetes Identifying practical and feasible ways of finding people in the community who may be at high risk of developing type 2 diabetes has been a pressing problem ever since the emergence of the prevention evidence for type 2 diabetes.

The best method we currently have is using risk scores which have been developed based on evidence from the prevention trials combined with population demographic data. Several risk scores including the original Finnish risk assessment tool (FINDRISC) are available internationally.

Multimedia campaigns based on information about diabetes risks may be useful in supporting efforts to encourage individuals to check their risk status against a suitable risk score. But, if resources are limited, a multi-media prevention awareness campaign will not be affordable

The Best and Easy way to Prevent and Control Diabetes in the U.S.A

Here are some real fact you need to know about preventive and control measures

  • Control your weight: 

Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven-fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. 

Losing weight can help if your weight is above the healthy-weight range. Losing 7-10% of your current weight can cut your chances of developing type 2 diabetes in half.

  • Don’t smoke:

Smoking has a great effect on type 2 diabetes to a long list of health problems linked with smoking.

Smokers are roughly 50% more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk. So, to prevent it you need to avoid smoking.

  • Light to moderate alcohol consumption:

Evidence has consistently linked moderate alcohol consumption with reduced risk of heart disease.

The same may be true for type 2 diabetes. Moderate amounts of alcohol up to a drink a day for women, up to two drinks a day for men increases the efficiency of insulin at getting glucose inside cells.

And some studies indicate that moderate alcohol consumption decreases the risk of type 2 diabetes. but excess alcohol intake increases the risk.

If you already drink alcohol, the key is to keep your consumption in the moderate range, as higher amounts of alcohol could increase diabetes risk.

If you don’t drink alcohol, there’s no need to start you can get the same benefits by losing weight, exercising more, and changing your eating patterns.

  • Avoid Sedentary Behaviors

It’s important to avoid being sedentary if you want to prevent diabetes. If you get no or very little physical activity, and you sit during most of your day, then you lead a sedentary lifestyle.

Observational studies have shown a consistent link between sedentary behavior and the risk of diabetes.

A large analysis of 47 studies found that people who spent the highest amount of time per day engaged in sedentary behavior had a 91% increased risk of developing diabetes.

Changing sedentary behavior can be as simple as standing up from your desk and walking around for a few minutes every hour.

Unfortunately, it can be hard to reverse firmly entrenched habits. One study gave young adults at risk of diabetes a 12-month program designed to change sedentary behavior.

Sadly, after the program ended, the researchers found that participants hadn’t reduced how much time they sat.

  • Eat a High-Fiber Diet

Getting plenty of fiber is beneficial for gut health and weight management. Studies in obese, elderly, and prediabetic individuals have shown that it helps keep blood sugar and insulin levels low.

Fiber can be divided into two broad categories: soluble and insoluble. Soluble fiber absorbs water, whereas insoluble fiber does not.

In the digestive tract, soluble fiber and water form a gel that slows down the rate at which food is absorbed. This leads to a more gradual rise in blood sugar levels.

However, insoluble fiber has also been linked to reductions in blood sugar levels and a decreased risk of diabetes, although exactly how it works is not clear.

Most unprocessed plant foods contain fiber, although some have more than others. Check out this list of 22 high-fiber foods for many excellent sources of fiber.

  • Optimize Vitamin D Levels

Vitamin D is important for blood sugar control. Indeed, studies have found that people who don’t get enough vitamin D, or whose blood levels are too low, have a greater risk of all types of diabetes.

Most health organizations recommend maintaining a vitamin D blood level of at least 30 ng/ml (75 nmol/l).

One study found that people with the highest blood levels of vitamin D were 43% less likely to develop type 2 diabetes than those with the lowest blood levels.

Another observational study looked at Finnish children who received supplements containing adequate levels of vitamin D.

Children who took vitamin D supplements had a 78% lower risk of developing type 1 diabetes than children who received less than the recommended amount of vitamin D.

Controlled studies have shown that when people who are deficient take vitamin D supplements, the function of their insulin-producing cells improves, their blood sugar levels normalize and their risk of diabetes reduces significantly.

Good food sources of vitamin D include fatty fish and cod liver oil. Besides, sun exposure can increase vitamin D levels in the blood.

More Facts about prevention and Control of Diabetes in the U.S.A

Four dietary changes can have a big impact on the risk of type 2 diabetes.

1. Choose whole grains and whole-grain products over refined grains and other highly processed carbohydrates.

2. Skip the sugary drinks and choose water, coffee, or tea instead.

3. Choose healthy fats.

4. Limit red meat and avoid processed meat; choose nuts, beans, whole grains, poultry, or fish instead

5. Pray to God for Mercy, Believe, and have faith for your healing. 

Conclusion

Type 2 diabetes is largely preventable by taking several simple steps: keeping weight under control, exercising more, eating a healthy diet, and not smoking. Yet the burden of behavior change cannot fall entirely on individuals.

Families, schools, worksites, healthcare providers, communities, media, the food industry, and government must work together to make healthy choices easy choices. 

Reference

https://www.healthline.com/

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