The endocrinologist named three habits to reduce the risk of diabetes in children

With the start of the school year, many children's routines change: school, clubs, sections, and homework take up most of the day. In such a situation, nutrition, physical activity, and sleep often suffer, but it is these habits that greatly affect a child's metabolic health. On September 13, "Izvestia" was told by endocrinologist Antonina Khodashinskaya about which simple changes will help reduce the risk of developing type 2 diabetes.

According to the expert, the prevention of type 2 diabetes in children does not require strict restrictions or constant parental supervision. It is much more important to form family habits that the child will perceive as a natural part of life.

"With a busy schedule, it's easiest to sacrifice a full meal. A child can skip breakfast, grab sweet pastries between lessons, buy soda after class, and have a hearty meal at home in the evening. This is acceptable as a one—time episode, but regular repetition of such a scenario can contribute to overweight gain and increase the risk of metabolic disorders," the expert noted.

According to Khodashinskaya, the basis of the diet should be a variety of foods with sufficient amounts of proteins, fats and carbohydrates, as well as vegetables, dietary fiber and whole grains. At the same time, sweets should not be completely banned — it is more important that they do not replace full meals.

So that the child does not choose random snacks, the expert advises to prepare food with yourself in advance. As options, you can use whole-grain bread sandwiches with a protein source, fruits, vegetables, natural yogurt without sugar or nuts.

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Another important factor is movement. According to the expert, the presence of a sports section does not always mean sufficient physical activity: after school, a child can sit for a long time in additional classes, and then return to homework.

At the same time, not only training is considered an activity. Daily activities may include walking, walking, climbing stairs, playing outdoors, and other forms of movement. Regular physical activity helps maintain tissue sensitivity to insulin and normal blood glucose levels.

The expert advises paying special attention to sleep. Late returns from classes, academic workload, and gadgets before bedtime can reduce a child's rest time, but regular lack of sleep is associated with an increased risk of weight gain and metabolic disorders.

According to Khodashinskaya, it is important for a child to follow a sleep pattern and try to go to bed and wake up at about the same time. If the schedule of the sections does not allow you to do lessons and have a good rest at the same time, it is worth reviewing the workload.

At the same time, diabetes prevention should not become a system of prohibitions. According to the expert, healthy habits are easier to form when the whole family adheres to them: parents choose proper nutrition themselves, move more and maintain a sleep regime.

Neurologist Ali Ismailov spoke about the principles of nutrition for schoolchildren in the morning. According to him, a full breakfast helps a child to better endure the first lessons, reduces the risk of weakness, headache and drowsiness. The specialist noted that the morning meal should include protein, complex carbohydrates, a small amount of fat and liquid, and it is not recommended to start the day with a large amount of sweets and sugary drinks.