November 10–16 — Diabetes Awareness Week
Movement and an active lifestyle are important for prevention
What is type 2 diabetes (T2D)?
Type 2 diabetes (T2D) is a disease that arises from impaired uptake of sugar (glucose) from the blood by the body's cells. High blood sugar levels lead to circulatory disorders, and pathology of the nervous and immune systems.
Main symptoms
Symptoms of T2D develop slowly. In fact, a person can live with T2D for years without knowing it. However, sooner or later the following symptoms appear:
Thirst
Frequent urination
Feeling of hunger
Unintentional weight loss
Fatigue
Blurred vision
Slow-healing ulcers
Frequent infections
A sensation of numbness or tingling in the hands or feet
The appearance of darkened areas of skin, usually in the armpits and on the neck
Disease prevention
Unfortunately, there are no specific measures to prevent diabetes. However, it is quite possible to reduce the risk of developing the disease even with a hereditary predisposition, to ease the course of already developed diabetes, and to prevent severe complications.
People with arterial hypertension, obesity, low physical activity, or hyperlipidemia should regularly undergo a glucose tolerance test (at least once every 5 years).
Preventive measures should include:
Normalization of body weight, control of blood glucose levels
Increased physical activity
Cessation of tobacco and alcohol use
Practical tips for preventing T2D:
Move more. You should engage in at least half an hour of doable physical activity daily.
Regularly monitor your weight and, if extra kilos appear, take measures to normalize body weight.
Control excessive energy intake through diet. Reduce intake of easily absorbed carbohydrates, alcohol, and saturated fats.
Reassess your diet:
Reduce the amount of high-calorie foods
Avoid fast food, smoked foods, and canned products
The basis of the diet should consist of vegetables and fruits (400 g per day), fermented milk products, fish, and seafood
Consume whole-grain bread instead of white bread
Interesting fact:
A Harvard University study showed that eating one serving of cooked oatmeal 5–6 times a week reduces the risk of developing T2D by 39%.
When to see a doctor
See your doctor if you notice:
Any symptoms of T2D
An increase in blood glucose levels on laboratory tests
Normal blood sugar levels:
Fasting in the morning: 3.3 mmol/L – 5.5 mmol/L
Two hours after a meal: no more than 7.8 mmol/L
Public Hygiene Education Physician of the Center for Hygiene and Medical Prevention, State Autonomous Healthcare Institution "ZCRB" — Valeria Feoktistova
Author
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