Reduce diabetes risk by doing these things

Diabetes mellitus (DM) is a group of metabolic diseases characterized by hyperglycemia resulting from defects in insulin secretion, insulin action, or both. Diabetes can appear without symptoms, but there are several symptoms to watch out for as a sign of diabetes. Typical symptoms that are often felt by diabetics include polyuria (frequent urination), polydipsia (often feeling thirsty), and polyphagia (easily feeling hungry). In addition, there are often complaints of blurred vision, impaired limb movement, tingling in the hands or feet, disturbing itching (pruritus), and weight loss for no apparent reason.

Diabetes mellitus is divided into two types, namely:

1. Type 1 diabetes occurs when the body is unable to produce sufficient amounts of insulin so that the glucose or sugar consumed cannot be processed. The classic symptoms that are commonly complained of are polyuria, polydipsia, polyphagia, weight loss, feeling tired quickly (fatigue), irritability, and pruritus (itching of the skin).
2. Type 2 diabetes is a condition in which the body cannot use insulin properly. Type 2 DM sufferers are generally more susceptible to infection, have difficulty recovering from injuries, have poorer vision, and generally suffer from hypertension, hyperlipidemia, obesity, and complications in blood vessels and nerves.

A person can suffer from diabetes mellitus for several reasons, including:

1. Not checking blood sugar regularly.
2. Unbalanced nutrition The food menu is only dominated by carbohydrates, fats, and cholesterol-rich foods that make the blood full of cholesterol and increase blood sugar.
3. Lack of physical activity
4. Consume drinks that include artificial sweeteners.
5. Unhealthy snacks

In order to reduce the risk of diabetes, be it type 1 or 2, there are several ways you can do it, namely:

1. Maintain your ideal body weight.

Having an ideal body weight is one way to prevent diabetes in the future. Because obesity (overweight) is one of the causes of diabetes mellitus. Obesity interferes with the work of metabolism, which ultimately makes the cells in the body unable to respond properly to insulin. Your body becomes less or not at all sensitive to insulin. As a result, insulin resistance leads to diabetes.

2. Implement a healthy diet.

To prevent diabetes, make sure your dinner plate always contains complete and balanced nutrition, including foods that are good for health, such as complex carbohydrates such as brown rice, fruit, vegetables, and whole grains. Foods high in fiber, such as kidney beans, peas, fruit, and vegetables. Sources of good fats, such as fish meat (without skin and not fried), avocados, olives, and almonds. Avoid several types of foods, such as foods high in saturated fat, packaged foods and drinks, high-sodium foods, and high-carbohydrate foods and drinks.

3. Exercise routine

Physical activity, which is done regularly, can be used as a powerful way to prevent diabetes. Exercise can help burn calories to produce energy and store glucose in the muscles as an energy reserve so that sugar does not accumulate in the blood. Exercise also helps your body become more sensitive to insulin. This certainly protects you from the risk of insulin resistance. As a diabetes prevention measure, take at least 30 minutes each day to exercise.

4. Quit smoking

Quitting smoking can also help prevent diabetes. In fact, type 2 diabetes is the most common type of diabetes among smokers. This is because the nicotine content in cigarettes can damage pancreatic cells that function to produce insulin, thereby increasing the risk of diabetes.

5. Drink lots of water.

Consuming water regularly can help control blood sugar and insulin levels in the body. In effect, the risk of developing diabetes will decrease.

6. Manage Stress

As previously explained, high stress can trigger the body to produce stress hormones, which are related to insulin resistance. So, it is very important for those of you who are young to manage stress well. Getting enough rest, doing the things you enjoy, and often socializing with friends and family are ways that can help you relieve stress

7. Check your blood sugar regularly.

A blood sugar test is important to monitor blood sugar levels and detect diabetes early. For those who are not at high risk of developing diabetes, blood sugar checks can be done once a year.

However, if you are classified as having a high risk of developing diabetes, such as being over 40 years old, having a history of heart disease or stroke, being obese, or having a family history of diabetes, then your doctor may recommend that your blood sugar test be done more frequently.

If you experience symptoms or problems as described above, immediately consult Dr. Ryan Andrianto, Sp.PD  He is an internal medicine specialist at Hermina Tasikmalaya Hospital.