According to statistics from the International Diabetes Federation in 2011, the global number of people with diabetes was 366 million, and it is projected to reach 552 million by 2030. This is equivalent to one new case of diabetes every 10 seconds, or 10 million new patients each year. In our country, the prevalence of diabetes in adults is 9.7%, with a total of over 90 million patients, making it the world's largest country in terms of diabetes. At the same time, the population with impaired glucose tolerance, a pre-diabetic condition, has reached 148 million, with a prevalence rate of 15.5%. Diabetes will remain a serious public health problem in China for the next 50 years. The trend of diabetes becoming younger is significant. Experts point out that 20 years ago, patients with diabetes were generally over 45 years old, but now patients in their twenties and thirties are commonplace. It is particularly alarming that diabetes is increasing among children and adolescents.
The trend of younger diabetes is related to bad habits
Currently, both Type 1 and Type 2 diabetes patients show a trend of getting younger, with the prevalence rate among children and adolescents continuously increasing, and more middle-aged people also developing the disease. High-calorie diets and reduced physical activity are closely related to the onset of diabetes. Nowadays, many children love to drink carbonated beverages and eat fried foods. Moreover, they can take transportation for any outing, and use elevators for going up and down stairs. Coupled with unhealthy lifestyle habits like staying up late and getting up late, these factors directly trigger the disease. For middle-aged people, the increase in business entertainment and social dining leads to obesity and increases the risk of developing diabetes. Furthermore, the younger the age of onset, the more insidious the symptoms and the harder they are to detect.
Many office workers, in order to sleep a little longer in the morning, often rush through everything after getting up. Breakfast is almost a "formality." The importance of breakfast has been repeatedly emphasized, especially for diabetic patients who should eat breakfast on time. Experts explain that the physical and mental exertion for office workers in the morning is considerable. If they don't have time for breakfast, they may experience dizziness, grogginess, and poor memory. Long-term breakfast skipping also causes significant harm to the body, easily leading to an acidic constitution. In addition, some diabetic patients skip breakfast to control food intake. In fact, skipping breakfast can lead to hunger or hypoglycemia in the morning, and over time, it can easily lead to diabetic ketoacidosis, which can even be life-threatening. Therefore, for "sugar friends," a well-balanced breakfast can help maintain blood sugar at a relatively stable level.
How to prevent diabetes in daily life?
1. Eat less meat
Scientists from the Harvard School of Public Health found that consuming larger amounts of red meat (especially processed meat products) increases the risk of type 2 diabetes in women. This is because red meat is a major source of saturated fat, cholesterol, and animal protein, and certain preservatives, additives, and chemicals in processed meat products increase the likelihood of developing type 2 diabetes. The study also found that replacing meat with other foods (such as whole grains, nuts, low-fat dairy products, fish, and poultry) can significantly reduce the possibility of developing diabetes.
2. Eat nuts
More specifically, eat almonds, walnuts, and other tree nuts. Studies have shown a correlation between regular consumption of tree nuts and a reduced risk of diabetes. Even eating peanuts (classified as legumes, not nuts) has a beneficial effect. However, "regular" consumption does not mean "large" quantities; a small handful a day is enough to avoid calorie accumulation.
3. Walk after meals
A study published in the International Journal of Behavioral Nutrition and Physical Activity showed that people who sit for 6-8 hours a day have a 19% chance of developing diabetes. Even a 15-minute walk half an hour after a meal can lower post-meal blood sugar levels for at least three hours. Another study, published in the journal of the European Association for the Study of Diabetes, found that a short but intense period of exercise before a meal is more effective for blood sugar control than long-duration exercise throughout the day.
4. Engage in strength training
Researchers from the University of Ottawa, Canada, found that strength training or resistance training can better maintain stable blood sugar levels than aerobic exercise. In fact, the American College of Sports Medicine has recognized the significant benefits of strength training for diabetic patients and recommends that adults with type 2 diabetes should incorporate it into their routine. Furthermore, strength training helps maintain muscle mass and accelerate metabolism, both of which tend to decline with age.