Endocrinologist told about ways to reduce the risk of developing diabetes mellitus

To prevent diabetes mellitus, it is important to focus on several key aspects of lifestyle that help reduce the risk of developing this disease, said Natalia Tananakina, candidate of medical sciences, endocrinologist of JSC "Medicine" (Clinic of Academician Roitberg). She told Izvestia on November 21 what should be done to avoid this disease.

"First of all, a balanced approach to nutrition is necessary. You should minimize the consumption of sugar and simple carbohydrates, focusing on foods containing complex carbohydrates: whole-grain porridge, vegetables, legumes. Nutrition should include a sufficient amount of fresh fruits and vegetables, lean protein products such as fish and chicken, as well as dairy products," - said the doctor.

According to her, it is desirable to limit high-calorie foods containing a lot of sugar and fat, such as sweets, fast food and carbonated drinks, because they have a negative impact on metabolism and increase the risk of overweight - one of the factors in the development of diabetes.

In addition, an equally important element of prevention is regular physical activity, which improves metabolism and helps lower blood sugar levels.

"Physical activity helps cells to absorb insulin more efficiently, so the body is better able to handle sugar metabolism. It is recommended to devote at least 20-30 minutes a day to physical activity. It can be any kind of sport or just a brisk walk in the fresh air - the main thing is that physical activity should be regular and enjoyable," explained Tananakina.

In addition, maintaining a normal weight is also important, as excess weight is one of the main risk factors for diabetes, she emphasized. By combining a healthy diet with physical activity, it is easier to control body weight and keep it in a healthy range, the doctor noted.

"Avoiding bad habits such as smoking and alcohol abuse is also important in diabetes prevention. These factors impair the work of the pancreas and adversely affect metabolism, which can lead to the development of diabetes," the endocrinologist added.

At the same time, it is important to control the level of stress for the overall health of the body and the prevention of diabetes. Chronic stress raises blood sugar levels, so mastering relaxation methods - from walks and hobbies to yoga and meditation classes - will have a positive impact on health, the endocrinologist specified.

"Diabetes prevention measures are divided into two types: primary and secondary. Primary prevention is aimed at preventing diabetes in those who have not yet been diagnosed. These measures include a healthy diet with sugar restriction and enriching the diet with fiber, which improves metabolism and lowers blood sugar levels. Regular physical activity, weight control and avoidance of bad habits are important elements of prevention, as well as stress management through regular physical activity and relaxation techniques," Tananakina said.

According to her, secondary prevention is intended for those who already have diabetes in order to prevent complications. Such measures include constant monitoring of blood sugar levels, regular medical supervision and following a doctor's recommendations on diet and taking medications, including insulin and hypoglycemic agents. It's also important for diabetics to stay physically active to keep sugar levels stable and to get regular checkups for early detection of possible complications.

"These preventive measures help not only to reduce the risk of diabetes and its complications, but also contribute to the overall health of the body and improve the quality of life," - concluded the doctor.

Earlier, on November 14, it was reported that the International Medical Community came to the conclusion that the number of diabetics in the world has passed the mark of 800 million people. This became known from a published study in the scientific journal The Lancet. The document notes that in low- and middle-income countries, progress in the treatment of diabetes has actually stopped, while the number of its carriers is growing rapidly.