5. Skip fad diets and make healthier choices – Many fad diets — such as the glycemic index, paleo or keto diets — may help you lose weight. There is little research, however, about the long-term benefits of these diets or their benefit in preventing diabetes.
- Your dietary goal should be to lose weight and then maintain a healthier weight moving forward.
- Healthy dietary decisions, therefore, need to include a strategy that you can maintain as a lifelong habit.
- Making healthy decisions that reflect some of your own preferences for food and traditions may be beneficial for you over time.
One simple strategy to help you make good food choices and eat appropriate portions sizes is to divide up your plate. These three divisions on your plate promote healthy eating:
- One-half: fruit and nonstarchy vegetables
- One-quarter: whole grains
- One-quarter: protein-rich foods, such as legumes, fish or lean meats
What is the main prevention of diabetes?
Beyond individual behavior – 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 it is clear that the burden of behavior change cannot fall entirely on individuals.
What causes diabetes and prevention?
Causes of Diabetes – While the causes of diabetes differ from body to body, some of the most common factors that can lead to diabetes are obesity, unhealthy diet, alcohol consumption, and an inactive lifestyle. Age plays a crucial role too, more often than not. Diabetes can also be inherited genetically. Other causes of diabetes can be:
- Having a high blood cholesterol.
- having a high blood pressure problem.
- having polycystic ovary syndrome (PCOS).
Biologically, when the pancreas fails to release the insulin hormone, which helps your body retain sugar from food, diabetes occurs. It can happen due to a lack of insulin production, no production by the pancreas, or insulin resistance by the body. During a lack of insulin hormone, the retained blood glucose from food fails to get into the cells and ends up building in the bloodstream.
What are 4 risk factors for diabetes?
Who gets diabetes? What are the risk factors? – Factors that increase your risk differ depending on the type of diabetes you ultimately develop. Risk factors for Type 1 diabetes include:
Having a family history (parent or sibling) of Type 1 diabetes. Injury to the pancreas (such as by infection, tumor, surgery or accident). Presence of autoantibodies (antibodies that mistakenly attack your own body’s tissues or organs). Physical stress (such as surgery or illness). Exposure to illnesses caused by viruses.
Risk factors for prediabetes and Type 2 diabetes include:
Family history (parent or sibling) of prediabetes or Type 2 diabetes. Being Black, Hispanic, Native American, Asian-American race or Pacific Islander. Having overweight/obesity. Having, Having low HDL (the “good” cholesterol) and high triglyceride level. Being physically inactive. Being age 45 or older. Having gestational diabetes or giving birth to a baby weighing more than 9 pounds. Having, Having a history of heart disease or, Being a smoker.
Risk factors for gestational diabetes include:
Family history (parent or sibling) of prediabetes or Type 2 diabetes. Being African-American, Hispanic, Native American or Asian-American. Having overweight/obesity before your pregnancy. Being over 25 years of age.
The cause of diabetes, regardless of the type, is having too much glucose circulating in your bloodstream. However, the reason why your blood glucose levels are high differs depending on the type of diabetes.
Causes of Type 1 diabetes: This is an immune system disease. Your body attacks and destroys insulin-producing cells in your pancreas. Without insulin to allow glucose to enter your cells, glucose builds up in your bloodstream. Genes may also play a role in some patients. Also, a virus may trigger the immune system attack. Cause of Type 2 diabetes and prediabetes: Your body’s cells don’t allow insulin to work as it should to let glucose into its cells. Your body’s cells have become resistant to insulin. Your pancreas can’t keep up and make enough insulin to overcome this resistance. Glucose levels rise in your bloodstream. Gestational diabetes: Hormones produced by the placenta during your pregnancy make your body’s cells more resistant to insulin. Your pancreas can’t make enough insulin to overcome this resistance. Too much glucose remains in your bloodstream.
What are examples of primary prevention?
The three levels of prevention are primary, secondary, and tertiary. In primary prevention, a disorder is actually prevented from developing. Vaccinations, counseling to change high-risk behaviors, and sometimes chemoprevention are types of primary prevention.
- In secondary prevention, disease is detected and treated early, often before symptoms are present, thereby minimizing serious consequences.
- Secondary prevention can involve screening programs, such as mammography to detect breast cancer and dual x-ray absorptiometry (DXA) to detect osteoporosis.
- It can also involve tracking down the sex partners of a person diagnosed with a sexually transmitted infection (contact tracing) and treating these people, if necessary, to minimize spread of the disease.
In tertiary prevention, an existing, usually chronic disease is managed to prevent complications or further damage. For example, tertiary prevention for people with diabetes focuses on control of blood sugar, excellent skin care, frequent examination of the feet, and frequent exercise to prevent heart and blood vessel disease.
- Tertiary prevention for a person who has had a stroke may involve taking aspirin to prevent a second stroke from occurring.
- Tertiary prevention can involve providing supportive and rehabilitative services to prevent deterioration and maximize quality of life, such as rehabilitation from injuries, heart attack, or stroke.
Tertiary prevention also includes preventing complications among people with disabilities, such as preventing pressure sores in those confined to bed.