World Diabetes Day is celebrated on November 14. Take our test and find out if you are at risk of diabetes and how to avoid this serious disease.
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“Eat less sweets, otherwise you will get diabetes!” — mothers scare their daughters prone to fullness. How real is the reason for these experiences?
How dangerous is diabetes
Type I diabetes
There are two types of diabetes. The first occurs mainly in children and young people, and this disease is most often detected at the age of 16–24. The basis is the destruction of beta cells of the pancreas (they produce insulin), which develops in the event of a viral infection (as a result of diseases such as measles, rubella, parotitis, etc.) or an attack of one’s own antibodies. With an absolute lack of insulin, glucose does not enter the cells, but remains in the blood. As a result, the cells starve and begin to break down fats, producing ketone bodies that oxidize the blood. This can lead to a coma! In such cases, lifelong insulin injections cannot be dispensed with.
Type II diabetes
With type II diabetes, everything is different. In classic cases, it develops after the age of 40 in those whose weight deviated from the norm, and the figure began to resemble an apple, after a fat fold appeared in the abdomen and waist. The body produces enough insulin (and sometimes the pancreas even exceeds its production plan), but the problem is that tissues lose sensitivity to this important hormone. This is called insulin resistance.
Symptoms of diabetes
- You suffer from weakness, fatigue, drowsiness.
- You constantly want to eat, but at the same time you lose weight. Or, on the contrary, she suddenly gained 5 kg or more.
- You are constantly thirsty and drink more than 3 liters of water a day.
- Blood sugar level above 5.5 mmol/l (to be given on an empty stomach).
- Itchy skin bothers, scratches and cuts take a long time to heal.
- You go to the toilet every 30–60 minutes.
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Diabetes test
1. How old are you?
Under 35 years old — 0 points;
From 35 to 44 years old — 1 point;
From 45 to 54 years old — 2 points;
From 55 to 64 years old — 3 points.
2. Do your relatives have diabetes?
No — 0 points;
Yes, parents or brother/sister — 5 points;
Yes, a grandparent, aunt/uncle or cousin has 3 points.
3. What is your waist circumference?
Less than 80 cm — 0 points;
81 cm and more — 3 points.
4. Did the blood test show that you have an elevated blood glucose level?
No — 0 points;
Yes — 5 points.
5. How often do you eat vegetables and fruits?
Daily — 0 points;
From time to time — 1 point.
6. Have you ever been prescribed medication for hypertension?
No — 0 points;
Yes — 2 points.
7. Do you play sports 30 minutes a day?
Yes — 0 points;
No — 2 points.
8. What is your BMI?
Up to 25 — 0 points;
From 26 and above — 3 points.
Your result
0–2 points: you are unlikely to be at risk of developing type II diabetes. Keep it up! There is no need for special precautions — a healthy diet and physical activity are enough.
3–14 points: the risk of developing type II diabetes is negligible. To reduce it, give up fatty food, maintain a water balance and do not forget to control your weight.
15–24 points: you are at risk. Review your lifestyle and undergo a comprehensive examination. By the way, tests (especially for glucose) must be taken on an empty stomach, otherwise the results will be smeared. Everything will have to be repeated!
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How to reduce the risk of developing diabetes
But there is good news: the risk of developing type II diabetes can be minimized.
Follow the diet. Review the diet, especially if someone close to you has suffered or is suffering from excess weight, as well as if there is a tendency to be overweight. It is better to eat 5 times a day in small portions in order to avoid large fluctuations of glucose in the blood. Limit carbohydrates — sugar, honey, sweets, flour. Replace white bread with whole grain or bran bread. Spaghetti is made only from durum varieties of wheat (they do not make them smooth, unless, of course, they are not abused and seasoned with butter).
And more often include dairy products in the menu. Calcium, proteins, and fats contained in raw or sour milk not only protect the body from type II diabetes, but also help to lose weight, improve well-being, and at the same time reduce the likelihood of developing hypertension and coronary heart disease.
Get tested. The most informative test is the glycated hemoglobin (HbA1C) test. It shows the average blood sugar for three months. The norm is up to 6.0%.
Manage your mood. When a person is under constant stress, his body is dominated by hormones that increase the level of sugar in the blood. Try to avoid contact with negative people. If it is unavoidable, control yourself and keep calm. By the way, a great way to get rid of negative emotions is physical activity. Join the gym, ride a bike, skip the elevator, dance or just walk. Keep in mind, the fat-burning effect of walking is no less than that of training on simulators.
Quit smoking. Scientists have found that addiction to tobacco increases the likelihood of developing diabetes and cardiovascular diseases. If you follow these rules and get regular check-ups, you will reduce the risk of developing diabetes and you will always be in great shape.
