5 healthy habits that prevent the risk of getting diabetes

The type 2 diabetes mellitusalso called adult-onset diabetes, is a very widespread disease throughout the world and whose prevalence is constantly growing, so much so that by 2030 more than 400 millions of patients worldwide. Unlike that of type 1, also called juvenile diabeteswhich affects between 5% and 10% of diabetics, type 2 affects more than 90% of patients and it is fclosely related to risk factors. In other words, it is a disease that can be prevented, at least in part, through a correct lifestyle.

Even if we often tend to underestimate it, nutrition and physical activity can make a difference, not only for the treatment of the pathology but also from a prevention perspective. And it is precisely on this aspect that the multidisciplinary forum intends to shed light “Panorama Diabetes – Predicting to prevent”sponsored by Italian Society of Diabetologywhich will be held at the Riccione Fair from 21 to 24 May.

Know the risk factors on which it is possible to intervene through lifestyle is in fact essential to limit the risk of a disease such as type 2 diabetes mellitus which can lead to numerous complications short and long term. Suffice it to say that only with regard to cardiovascular disease, including angina, heart attack and stroke, it is estimated that the risk is 2 to 4 times higher in people with diabetes than in the rest of the population (Ministry of Health).

So what are the good habits that it is good to follow to limit the risk of type 2 diabetes? Here are 5 not to be underestimated.

Avoid being overweight

Overweight and obesity are considered among the main risk factors for type 2 diabetes. How reports the Italian Society of Diabetology, obese people have a 10 times higher risk of diabetes than people of normal weight. The data in this regard speak for themselves: in Italy they are five million people with diabetes And six million those with obesitytwo conditions, underline the SID experts, among which there is one close correlation and both responsible for serious chronic non-communicable diseases that lead to a high number of deaths and years lived in ill health. Not only that, although type 2 diabetes tends to occur especially after the age of 40, the age of onset appears to be decreasing due to the increasing diffusion of obesity even among the youngest.

Dedicate at least 150 minutes a week to physical activity

There sedentary lifestyle is an important risk factor for type 2 diabetes. Those who do not exercise have a higher risk of diabetes than those who play sports. As reported on the SID website, some studies have in fact shown that for people with excess weight and suboptimal blood sugar carry out structured programs of physical activity prevents diabetes. What is meant by regular physical activity? According to joint report of WHO and OECD “Step up! Addressing the burden of insufficient physical activity in Europe” with an increase in physical activity at 150 minutes a week, 11.5 million new cases of noncommunicable diseases could be avoided by 2050, including 1 million cases of type 2 diabetes.

Follow a balanced diet

Following a balanced diet is another key prevention weapon for type 2 diabetes. But what is meant by proper nutrition? According to experts, the main food groups that must be present every day are:

• at least 5 portions of fruit and vegetables, fat-free and rich in vitamins, minerals and fibre;
• starchy foodssuch as cereals, bread, pasta, potatoes or polenta, containing complex carbohydrates that provide energy to the body gradually;
• protein foods, which meat, favoring the lean one, fish, eggs, legumes or dairy productslimiting sausages, cured meats and sliced ​​meats as much as possible;
• seasoning fatswith low consumption, giving the preference to olive oil and containing fats of animal origin.

Maintain proper hydration

A balanced diet must also include the right daily consumption of water which, according to experts, must be equal to at least 2.5 liters per day.

Not smoking

Finally, even the smoke is now considered one of the risk factors for type 2 diabetes Centers for Disease Control and Prevention Americans, in fact, i Smokers have a 30-40% higher risk of developing the disease than non-smokers but not only. The more cigarettes you smoke, the greater your risk of becoming diabetic. Without considering that i Smokers with diabetes have an increased risk of experiencing complications such as myocardial infarction, retinopathy or kidney problems.

Parkinson’s diabetes drugs delay the development of the disease

Vitamin D helps lower the risk of type 2 diabetes

World Diabetes Day: the alarm bells that signal the onset of the disease in children