Don't Wait Until It's Too Late! Here's How to Prevent Diabetes from Genetic Factors

Kapanlagi.com - Diabetes is often associated with an unhealthy lifestyle, such as poor eating habits and lack of exercise. However, the risk of diabetes can also come from unavoidable factors, namely genetics or heredity. If your parents have diabetes, your chances of experiencing it also increase significantly.

Although this sounds concerning, it does not mean you will definitely develop diabetes. Genetic factors only increase the risk, not guarantee that you will contract the disease. This means you still have control to take preventive measures early and maintain better health.

The risk of a child developing diabetes is greater if the mother has the disease. In fact, the risk increases even more if both parents are diabetic. Therefore, it is important to recognize and implement the right preventive steps.

Summarized by Liputan6.com from various sources on Sunday (4/6/2025), here are 5 ways to prevent hereditary diabetes.

1. 1. Understanding the Risk of Diabetes Due to Genetics

Genetic factors play a significant role in determining how likely someone is to develop diabetes. In many cases, diabetes that occurs in families is influenced not only by genes but also by inherited lifestyle choices. For example, sweet eating habits or lack of exercise are often unconsciously passed down from parents to children.

Scientifically, there are specific gene mutations that regulate insulin production, glucose processing, and blood sugar level regulation in the body. If one or both of your parents have these mutated genes, you may inherit them. However, not everyone who inherits these genes will necessarily develop diabetes; external factors such as diet remain highly influential.

Studies also show that the risk of someone developing diabetes is higher if their mother is a diabetic. The combination of maternal genetics and the family's overall lifestyle makes this risk more significant. Therefore, early detection is crucial for understanding the body's condition and preventing complications from the outset.

2. 2. Conduct Early Detection and Medical Consultation

One of the best ways to face genetic risks is to undergo regular early detection. This detection can be done through blood sugar tests, lipid profile checks (cholesterol and triglycerides), as well as measuring blood pressure and body mass index. All these factors are closely related to the risk of type 2 diabetes.

If you have a family history of diabetes, it is important to discuss these risks openly with your doctor. Consultations can be done in person or through a trusted health application.

During the consultation, the doctor will also consider other factors such as a history of gestational diabetes (diabetes during pregnancy), physical activity levels, and sleep habits. The more information you provide, the more accurate the risk analysis and recommendations for preventive actions will be.

3. 3. Implement a Balanced Diet and Avoid Excess Sugar

One of the main causes of blood sugar spikes is excessive consumption of high-sugar and simple carbohydrate foods. This becomes more dangerous when combined with a passive lifestyle. Therefore, managing diet is a vital step in diabetes prevention, especially for those with a family history of this disease.

Avoid foods and drinks with artificial sweeteners, and reduce the consumption of processed foods. Focus on consuming high-fiber foods, such as vegetables, fruits, whole grains, and lean proteins. Fiber helps slow down glucose absorption in the blood, keeping blood sugar stable.

Foods That Are Allowed and Recommended:

• Fresh vegetables (spinach, broccoli, carrots)
• High-fiber fruits (apples, pears, oranges)
• Whole grains (brown rice, oatmeal, whole wheat bread)
• Lean proteins (fish, tofu, tempeh, chicken breast)
• Healthy nuts and seeds (almonds, chia seeds)
• Low-fat milk without added sugar
• Plain water, unsweetened tea, infused water

Foods to Avoid

• Sweet foods/drinks (candies, soda, boba, sweet cakes)
• Processed carbohydrates (white rice, instant noodles, white bread)
• Processed & fast foods (nuggets, sausages, fried foods)
• Sweet packaged drinks (sweet tea, packaged juice, trendy milk coffee)
• High salt/fat snacks (chips, instant foods)
• Foods high in saturated fat (offal, chicken skin, thick coconut milk)

Additionally, pay attention to portion sizes and avoid overeating, especially during stress or when staying up late. Staying up late never has a good impact on the body. It will only make your emotional condition unstable, leading to overeating to control the drowsiness that comes.

4. 4. Stay Active and Maintain an Ideal Weight

Regular physical activity has been proven to be very effective in reducing the risk of diabetes, especially for those who carry the genes for this disease. Exercise helps the body improve insulin sensitivity, making it easier for glucose to be processed into energy. Even walking for 30 minutes a day can make a big difference.

Keep your weight within a healthy range. Obesity is one of the biggest risk factors for type 2 diabetes and often results from poor diet and lack of activity. Also pay attention to fat distribution in the body; fat that accumulates in the abdomen (visceral fat) is more likely to trigger insulin resistance.

Try to establish a light but consistent exercise routine. You don't have to go to the gym; yoga, cycling, swimming, or simply taking the stairs can be alternatives. The key is to keep the body active every day to maintain optimal metabolism.

5. 5. Sleep Patterns and Stress Management Also Matter

Many people are unaware that lack of sleep and chronic stress can also trigger blood sugar level disturbances. When the body is deprived of sleep, the hormones that regulate hunger (ghrelin and leptin) become imbalanced, leading us to eat more. Additionally, stress triggers cortisol hormones which can increase glucose levels.

Start by establishing a regular sleep routine, at least 7--8 hours per night. Avoid gadget screens before bedtime as they can disrupt melatonin production, the sleep-regulating hormone. If you often stay up late, the risk of unhealthy eating patterns and obesity increases, which can lead to diabetes.

For stress management, it can be done through meditation, light exercise, enjoyable hobbies, or talking to a trusted person. Do not neglect mental health as its impact on physical condition, including body metabolism, is very real.

6. Questions About the Topic

1. Will hereditary diabetes definitely be passed on?

No, even with a family history, a healthy lifestyle can reduce the risk.

2. How long does it take to see changes after adopting a healthy lifestyle?

Changes can be seen in a few months, depending on the consistency and habits applied.

3. Are children also at risk of diabetes if their parents have it?

Yes, children with diabetic parents have a higher risk, but a healthy lifestyle can help.

4. What are the early symptoms of diabetes to watch out for?

Early symptoms may include frequent thirst, increased urination, and unexplained weight loss.

(kpl/frr)