Sleep Disorders
Poor sleep quality or insufficient sleep disrupts hormonal balance, leading to increased hunger and insulin resistance. Sleep apnea, commonly associated with obesity, further compounds the risk. https://www.alahup.net/
2.8 Other Medical Conditions
Conditions such as high blood pressure, high cholesterol, and polycystic ovary syndrome (PCOS) are often associated with insulin resistance, increasing the likelihood of developing diabetes.
3. How to Prevent Diabetes: Building Healthy Habits
Prevention is the most effective strategy for managing diabetes risk. Implementing the following lifestyle habits can help reduce the likelihood of developing the condition.
3.1 Maintain a Healthy Diet
A balanced, nutritious diet is the cornerstone of diabetes prevention. Focus on:
- Low-Glycemic Foods: Include whole grains, legumes, and vegetables to avoid blood sugar spikes.
- Healthy Fats: Choose sources like avocado, nuts, seeds, and olive oil instead of saturated fats.
- Lean Protein: Incorporate fish, chicken, tofu, and beans into your meals for sustained energy. 질병
- Limit Sugars and Processed Foods: Reduce consumption of sugary drinks, desserts, and packaged snacks.
Sample Meal Plan for Diabetes Prevention:
| Meal Type | Example Foods |
|---|---|
| Breakfast | Oatmeal with berries and a handful of nuts |
| Snack | A small apple with almond butter |
| Lunch | Grilled chicken salad with olive oil and balsamic vinegar dressing |
| Snack | Greek yogurt with chia seeds |
| Dinner | Grilled salmon, steamed broccoli, and quinoa |