Diabetes is a chronic condition in which the body's ability to control blood sugar is impaired, resulting in persistently high blood sugar levels, and can have a variety of symptoms. In general, you may experience the following symptoms
Symptoms of diabetes
- Increased urine output and frequent urination.
- Persistent hunger, not feeling full after eating.
- Rapid weight loss may occur.
- Dizziness, lightheadedness, and headaches may occur.
- Your ankles or toes may swell, and wounds may not heal well.
- Your vision may suddenly get worse, or your retina may become abnormal.
If you experience any of these symptoms, it's a good idea to get tested for diabetes if they persist or worsen. Early detection and proper treatment and management of diabetes can help prevent complications and keep you healthy.
In terms of wounds, diabetes is characterized by poor wound healing. When high blood sugar levels persist, sugar in the blood can interfere with sterilization and weaken the immune system, preventing wound healing. In addition, wounds can also heal poorly if peripheral nerve damage causes numbness and poor circulation prevents sufficient blood and oxygen from reaching the wounded area. Therefore, people with diabetes should try to prevent wounds and actively treat wounds when they occur to prevent complications. In addition, active blood sugar control and management can prevent complications from diabetes and maintain a healthy life.
How to prevent diabetes
While diabetes often has a genetic cause, it can often be prevented by living a healthy lifestyle. Here are some things you can do to prevent diabetes
- Exercise regularly: We recommend at least 150 minutes of aerobic exercise per week. Regular exercise helps maintain and reduce blood sugar levels.
- Eat healthy: Eating healthy is important for diabetes prevention. It is recommended that you control the amount and type of carbohydrates, fats, and proteins you eat in your meals.
- Manage your weight: Obesity is one of the risk factors for diabetes. Managing your weight and preventing obesity can help prevent diabetes.
- Manage stress: Stress is one of the factors that can raise blood sugar levels. It is recommended that you manage your stress and get enough rest.
- Reduce tobacco and alcohol intake: Tobacco and excessive alcohol consumption is one of the factors that lead to diabetes. Reducing your tobacco and alcohol intake will help prevent diabetes.
- Get regular checkups: Regular checkups can help you detect early symptoms of diabetes and take appropriate action.
By consistently practicing these diabetes prevention methods, you can maintain a healthy life and reduce your risk of developing diabetes.
Good foods for diabetes
Foods that are good for diabetes include
- Fruits: Fruits contain natural sugars, but you should limit your intake of fruits that are high in sugar. For example, apples, oranges, strawberries, and blueberries are low in sugar and high in nutrients, making them great for people with diabetes.
- Vegetables: Vegetables are rich in fiber and nutrients, which help control blood sugar. In particular, some types of vegetables have a low GI index, which helps stabilize blood sugar. For example, spinach, broccoli, cabbage, carrots, and green beans.
- Whole foods: Whole foods contain natural sugars, but are also high in fiber and nutrients to help stabilize blood sugar. Examples include oats, barley, beans, and rice.
- High-protein foods: High-protein foods help stabilize blood sugar. For example, chicken breast, fish, beans, and tofu.
- Healthy fats: Healthy fats help stabilize blood sugar and prevent insulin resistance. Examples include avocados, peanuts, butter, and extra virgin olive oil.
These are great foods for people with diabetes to consume. However, people with diabetes need to limit their portion sizes, carbohydrate intake, and more when they eat, so they need to plan a proper diet with expert advice.
Diabetes diet management
Managing your diet is important for controlling your blood sugar. To do this, you can consider the following methods
- Control your carbohydrate intake: Carbohydrates are the main nutrient that raises blood sugar, so people with diabetes should try to control their carbohydrate intake to keep their blood sugar under control. This means eating more complex carbohydrates, such as fruits, vegetables, and whole foods, and avoiding sugars or foods high in sugar.
- Eat protein: Protein is an important nutrient that helps stabilize blood sugar and maintain muscle, so people with diabetes need to be proactive in their protein intake. To get enough protein, eat a variety of protein sources, including legumes, tofu, fish, eggs, and chicken.
- Limit fat intake: Excessive fat intake can lead to health problems such as obesity and hyperlipidemia. People with diabetes should try to maintain a healthy weight by limiting their fat intake. This can be done by favoring vegetable fats over animal fats and avoiding foods high in trans fats.
- It's also important to keep meal times consistent. People with diabetes should avoid overeating or going hungry for long periods of time. Eat meals at regular times, avoid excessive snacking, and get moderate exercise between meals.
Following these diabetes diet management tips and maintaining healthy eating habits is an effective way to prevent and manage diabetes.
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