Did you know that a healthy lifestyle can delay or even prevent diabetes? Conscious, balanced diet and exercise are the most important measures that can help prevent diabetes. This is especially true for you if you have a higher score (7-11 points) in the Diabetes Test.
Self-check body weight: what is healthy?
One or the other kilo too much is usually not a cause for concern. But particularly high obesity or obesity (obesity) may be a crucial factor for the development of diabetes . Because being overweight can reduce insulin sensitivity in the muscles, liver and adipose tissue. That is, insulin can not work so well, so that the sugar in the blood can not be sufficiently degraded.
Normal body weight can lower the risk of diabetes. Whether your body weight is in the normal range or you may weigh too much can be determined, for example, with the Body Mass Index (BMI). BMI is the ratio of body size to weight. You can easily determine this value yourself: The BMI is calculated from the body weight divided by the body size squared according to the following formula:
BMI = —————————-
The following BMI table helps to evaluate the result:
|BMI Female||BMI Male|
|under 19||under 20||underweight|
|Greater than 40||greater than 40||strong obesity|
As you can see in the Diabetes Risk Assessment, another factor is important in determining your diabetes risk: your waist size. An increased waist circumference, in women over 80 cm, in men over 94 cm, is considered an important risk factor for the occurrence of diabetes, but also for coronary heart disease or stroke. There is a significantly increased risk of over 88 cm in women and 102 cm in men. The abdominal birth is an indirect measure of the inner abdominal fat (visceral fat), which emits significantly more inflammatory messengers than fat on thighs and buttocks and thus promotes diabetes and atherosclerosis.
How to measure your waist circumference: While standing, place the tape measure around the belly at the level of the navel, exhale lightly and read off the value at navel height..
Acting instead of waiting to prevent diabetes
If you find you are overweight, try to lose a few pounds in consultation with your family doctor. A healthy body weight can help prevent the onset of diabetes.
Basically, you can lose weight by consuming less energy than you consume, which means fewer calories. Or vice versa: By burning more energy or calories than you consume. That means the two key things that you can turn yourself on are diet and exercise.
Please note that the determination of the BMI and the abdominal circumference are only for rough orientation. Factors such as blood pressure, cholesterol levels, genetic predisposition and your own lifestyle also play a crucial role in your health. In case of doubt, you should discuss with your doctor a weight loss or increase in movement..
Balanced diet for a healthy weight
There is no special “diabetes diet”. But in the long term most useful for a healthy body weight seems to be a varied, balanced mixed diet . The vital nutrients such as carbohydrates, proteins, fats, vitamins and minerals are balanced. This is achieved by a high proportion of plant foods such as fruits, vegetables and cereals or whole grains. Milk and dairy products as well as fish should be part of a balanced mixed diet be eaten in a moderate frame.
In contrast, meat, oils and fats as well as sweets and munchies make up only a small part of the mixed diet. And the more fiber the food has, the longer you stay full. Dietary fibers are z. B. abundant in whole grains and vegetables and fruit.
Twice as good: regular exercise
Exercise and sports support your health. Lack of exercise, on the other hand, is also considered a risk factor for the development of diabetes.
When you move, it has twice the effect on your blood sugar: exercise makes insulin work better and it helps the blood to get better into the cells. So the blood sugar level drops and the cells are better supplied with energy. In addition, you increase the muscle mass in the body through movement in the long term. Muscle cells need more energy than fat cells, so more muscle also consumes more calories. So you lose more pounds faster.
Therefore, the motto is: Do sports regularly and get exercise in everyday life! It should be at least 30 minutes daily physical activity – and these can also be divided into ten-minute bites. In any case, first have your family doctor examine you to see if and which sport is suitable for you.
The movement is not about peak performance. You do not necessarily have to work up a sweat. And certainly not you should force yourself to sports that are considered particularly effective. The movement should definitely be fun.
Try out what you like. Recommended are endurance sports such as cycling, walking, Nordic walking, jogging or swimming. So sports in which you activate many muscles of the body at the same time to a moderate extent – and that just over a longer period of 30 minutes. Also, the training in the gym or weight training is considered a healthy physical activity.
Before you start a new sport, ask a doctor for advice on which sport is best for you, or how long and how often you should exercise. For jogging, for example, stresses the joints very much, while cycling in back problems may not be suitable. Also avoid being too intense and over-burdened with the first sports units. Just when you start a new sport, just two units a week for about the first two to three months is enough to get the body used to the strain. You can then gradually increase the training time, every two to three months.
Motivation is a training partner: Ideally, of course, is someone with experience in the appropriate sport, so the extent, intensity and regularity can control with you together. But fun and motivation are crucial – and experience has shown that social contacts greatly enhance the enjoyment of the sport.
But even without sports, you can already achieve a lot for your health:
Build movement into your everyday life, wherever possible. Use z. For example, use the stairs instead of the elevator, leave the car for a short walk and walk instead, or have a walk after lunch at lunchtime.
10 tips to prevent diabetes
- Eat a lot of fruits and vegetables. It’s best to start each meal with a salad, fruit or vegetables.
- Prefer low-fat foods, such as milk or cheese products. Also take care with meat and sausage on as little fat as possible.
- Pay attention to healthy, low-calorie drinks. Instead of sodas or alcoholic drinks, you better prefer mineral water, water or unsweetened tea.
- Avoid calorie-based snacks such as chocolate bars, sweets and fast foods. In between, apples, pears, tomatoes or carrots are better suited for hunger.
- Also take care when cooking on as little fat as possible. Steaming, steaming and foil cooking are better than roasting. Use olive or rapeseed oil instead of solid fats such as butter lard, coconut fat or palm fat.
- When choosing foods, prefer those with a high fiber content because they will last longer. Examples are wholemeal bread, wholemeal pasta, legumes, brown rice, muesli.
- Move daily for 30 to 60 minutes. It is ideal if you can incorporate the movement into your everyday life, for example on the way to work.
- Use the bike for smaller trips or short errands, or walk instead of taking the car. So you not only save gasoline, but also do something for your weight.
- Do sports in the group if you enjoy moving with others. Fixed training times and coaching in the group support the motivation.
- Choose a sport of light to moderate intensity, for example cycling, Nordic walking or swimming. If you can easily sweat and have a good time while exercising, the load is right.