November 14 is World Diabetes Day. Take our quiz 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 sick with diabetes!” — mothers of overweight daughters scare. How real is the reason for these experiences?
What is dangerous diabetes
Type I diabetes
Diabetes is of two types. The first occurs mainly in children and young people, and this disease is most often detected at the age of 16–24 years. It is based on the destruction of beta-cells of the pancreas (they produce insulin), which develops with a viral infection (as a result of measles, rubella, mumps, 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, which acidify the blood. This can lead to coma! In these cases, you can not do without lifelong insulin injections.
Type II diabetes
With type II diabetes, things are different. In classic cases, it develops after 40 years in those whose weight has deviated from the norm, and the figure began to resemble an apple, after a fat fold appeared in the abdomen and waist. Insulin is produced in the body enough (and sometimes the pancreas even exceeds the plan for its production), but the trouble is that the tissues lose their sensitivity to this important hormone. This phenomenon is called insulin resistance.
Symptoms of Diabetes
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- You suffer from weakness, fatigue, drowsiness.
- You constantly want to eat, but at the same time you lose weight. Or, conversely, suddenly gained 5 kg or more.
- You feel constantly thirsty and drink more than 3 liters of water a day.
- Blood sugar level above 5.5 mmol/l (on an empty stomach).
- The skin itch disturbs, scratches and cuts heal for a long time.
- You go to the toilet every 30–60 minutes.
Diabetes test
Your result
0–2 points: you are unlikely to be at risk of developing type II diabetes. Keep it up! No special precautions are needed — 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 foods, keep the water balance and do not forget to control your weight.
15–24 points: You are at risk. Review your lifestyle and get a comprehensive examination. By the way, tests (especially for glucose) must be taken on an empty stomach, otherwise the results will be blurry. Everything will have to be repeated!
How to lower your risk of developing diabetes
But there is good news: the risk of developing type II diabetes can be minimized.
Follow your diet. Review the diet, especially if someone close to you has suffered or is overweight, and also if there is a tendency to be overweight. It is better to eat 5 times a day in small portions in order to prevent large fluctuations in blood glucose. Limit carbohydrates — sugar, honey, sweets, flour. Replace white bread with cereal or bran. Spaghetti — only from durum wheat (they do not get fat, unless, of course, they are abused and seasoned with butter).
And more often include dairy products in the menu. Calcium, proteins, fats, which are contained in cottage cheese or yogurt, 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.
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Get tested. The most informative test is the analysis for glycated hemoglobin (HbA1C). It shows the average blood sugar level over three months. The norm is up to 6.0%.
Manage your mood. When a person is under constant stress, hormones that increase blood sugar levels predominate in his body. Try to avoid contact with negative people. If this is unavoidable, control yourself and remain calm. By the way, a great way to get rid of negative emotions is physical activity. Join a 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 exercising on simulators.
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Quit smoking. Scientists have found that addiction to tobacco increases the likelihood of developing diabetes and cardiovascular disease. If you follow these rules, as well as get regular check-ups, you will reduce the risk of developing diabetes and will always be in great shape.
