Effective Ways to Prevent Diabetes Mellitus with Simple Steps

Kapanlagi.com - Diabetes mellitus, often referred to as the "silent killer," is a disease that should be taken seriously. Symptoms can appear suddenly, such as when the body feels weak or when limbs are plagued by tingling sensations.

According to data from the International Diabetes Federation (IDF), the number of diabetes sufferers in Indonesia is expected to surge from 10.7 million in 2019 to 16.6 million by 2045. This disease is a chronic condition that occurs when blood sugar levels exceed normal limits. If not properly managed, diabetes can lead to serious complications, ranging from heart disease, kidney failure, blindness, to the risk of amputation.

What’s more concerning is that many young people are not yet aware that they are also at risk of this disease. So, how can diabetes mellitus be prevented? This article will discuss effective and easy-to-implement preventive steps in everyday life. Check out the complete information compiled by Kapanlagi.com, Tuesday (4/2).

1. Understanding the Causes of Type 1 and Type 2 Diabetes Mellitus

Diabetes mellitus, which is divided into two main types, namely type 1 and type 2, has a significant impact on the lives of many people, especially type 2 diabetes which is more commonly occurring.

This disease often arises due to an unhealthy lifestyle and diet, as well as risk factors such as obesity and lack of physical activity, and is more frequently experienced by adults. For type 1 diabetes, the causes can include genetic factors, autoimmune disorders that attack the insulin-producing pancreatic cells, and certain viral infections.

Meanwhile, type 2 diabetes is triggered by family history, obesity that disrupts insulin effectiveness, a diet high in sugar and simple carbohydrates, lack of physical activity, and certain medical conditions such as hypertension and polycystic ovary syndrome (PCOS).

2. How to Prevent Diabetes Mellitus

Setting a healthy eating pattern by limiting sugar consumption is a smart step to prevent diabetes. Try to reduce sweet drinks like soda and excessive milk coffee, and switch to complex carbohydrates like brown rice, quinoa, or whole grains that are better digested by the body.

Don't forget to increase the portions of vegetables and fruits in your daily menu, as the fiber contained in them plays an important role in controlling blood sugar levels. Additionally, also limit foods high in saturated fats and processed foods, such as fried foods and fast food, which can increase the risk of insulin resistance.

Interestingly, research shows that every additional 66 grams of vegetables and fruits you consume each day can reduce the risk of diabetes by up to 25%!

3. Regular Exercise to Maintain Insulin Sensitivity

Physical activity plays a crucial role in maintaining stable blood sugar levels and improving insulin sensitivity, making it highly recommended for those who want to prevent diabetes. Try to engage in aerobic exercises like walking, cycling, or swimming for at least 150 minutes each week.

Moreover, strength training such as weight lifting and yoga is also effective in boosting metabolism and managing weight. Don't forget about light daily activities, such as choosing stairs over elevators or walking after meals, which can help smoothen the body's metabolism.

By exercising regularly, you not only keep blood sugar levels balanced, but also reduce the risk of obesity and heart disease, which often become complications of diabetes.

4. Managing Stress and Getting Enough Sleep to Prevent Blood Sugar Spikes

Prolonged stress not only disrupts the mind but can also damage our physical health by increasing blood sugar levels due to spikes in cortisol hormones. To maintain body balance and prevent these issues, it is important for us to implement effective stress management strategies.

Try meditation and breathing techniques that can relieve tension and lower stress hormones. Also, ensure you get quality sleep for 7-9 hours each night, as lack of sleep can trigger hormonal imbalances that put blood sugar control at high risk. Avoid excessive caffeine consumption and turn off gadgets before bedtime so your body can rest optimally.

Research shows that those who sleep less than 6 hours per night are at a higher risk of developing insulin resistance, which can accelerate the onset of type 2 diabetes.

5. Potentially Attacking Young People

Type 2 diabetes has now become a serious threat to the younger generation, and the causes often lie in an unhealthy lifestyle. A diet rich in sugar and fat, combined with the habit of consuming fast food and sweet beverages, can lead to drastic spikes in blood sugar levels, while a lack of physical activity makes the body even more vulnerable.

Obesity and insulin resistance are also risk factors that cannot be ignored, especially for those with a family history of diabetes.

Therefore, it is important for young people to recognize these warning signs and undergo regular health check-ups, such as blood sugar tests, to ensure that blood sugar levels remain within normal limits. With the right preventive measures, we can maintain health and prevent diabetes early on!

6. People Also Ask

What are the causes of diabetes mellitus, including among the younger population?

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