With the acceleration of the pace of modern life, people's health problems are becoming more and more prominent. Among them, diabetes, as a chronic disease, is gradually getting younger, which brings a lot of health threats to the younger generation.
The results of an Australian study were published in the journal Diabetes Care, which found that type 2 diabetes is more dangerous and fatal than type 1 diabetes in people with young-onset diabetes, with higher mortality, diabetes complications and cardiovascular risk factors.
Diabetes mellitus is characterized by abnormally high blood sugar levels. In recent years, there has been a gradual increase in the number of young people suffering from diabetes, which has caused widespread concern, and the main factors are these, look at how many of them you occupy:
Shifts in eating habits
With the progress of modern society, a large number of high-sugar dietary products such as candy, desserts, carbonated drinks, etc. are widely popular in our lives.
Most of the snacks and diets eaten by young people are high-sugar foods, including the current three staple foods are gradually refined, long-term calorie excesses lead to excessive sugar intake in the body, and long-term high sugar intake impairs the function of pancreatic islets and increases the risk of diabetes.
With the fast pace and convenience of modern life, young people generally prefer fast food, takeaway and other high-calorie, high-salt, high-fat foods.
This unhealthy diet can lead to health problems such as obesity, high blood pressure, high blood lipids, and eventually diabetes.
Lifestyle changes
With the advancement of technology, our daily exercise opportunities are gradually decreasing, and young people are more dependent on electronic devices such as computers and mobile phones.
Prolonged sedentary lifestyles and lack of physical activity lead to significantly lower levels of physical activity, which not only increases the risk of diabetes, but also leads to the development of other chronic diseases.
Stress and lack of sleep
Young people generally face academic pressure, professional competition pressure and social pressure, the existence of which leads to the disorder of body hormone levels, which in turn interferes with the normal secretion of insulin and increases the risk of diabetes.
In addition, sleep deprivation is also associated with the development of diabetes, and long-term poor sleep quality may increase insulin resistance, which further increases the risk of developing diabetes.
How can you prevent and manage diabetes and make your health more free?
Promote a healthy diet
Young people should develop good eating habits and reduce their dependence on high-sugar diets. Choose more foods with high dietary fiber content, low calories and rich nutrients, such as vegetables, fungi, soy products, etc., and you can choose steamed, boiled, stewed, boiled and mixed dishes in the cooking methodTry to choose white meat, such as fish, lean chicken and duck, etc., if necessary, you can use warm boiled water to remove the excess fat on the food before eating.
Stick to the right exercise
Encourage young people to increase opportunities for physical exercise and establish certain exercise habits. Regular aerobic exercise and strength training can help you control weight, promote glucose utilization, and regulate insulin levels.
The exercise method should be suitable for your age, condition and physical capacity, and be assessed regularly to adjust the exercise plan in a timely manner.
In general, adults need at least 150 minutes of aerobic exercise per week, so aim for 30 minutes of exercise more than 5 days a week.
Manage stress and improve sleep
According to the World Health Organization, the global rate of sleep disorders is 27%, and in China, the incidence of insomnia in adults is as high as 382%, more than 60% of the post-90s feel sleep deprivation.
Young people need to find ways to cope with stress that work for them, such as regular relaxation training, participation in hobbies, etc. Maintaining good sleep habits on a daily basis can help improve insulin sensitivity and control blood sugar levels.
On March 14, 2022, a research team from Northwestern University's Feinberg School of Medicine published a study titled "Light Exposure During Sleep Impairs Cardiometabolic Function" in the Proceedings of the National Academy of Sciences (PNAS).
The results of this study suggest that exposure to moderate indoor light for just one night during sleep may negatively affect blood sugar and cardiovascular regulation, thereby increasing the risk of heart disease, diabetes, and metabolic syndrome.
This reminds us that it is important to avoid or minimize the amount of light during sleep at night. In other words, everyone should try to turn off the lights when they sleep, which is more conducive to their health.
Regular physical exams and blood sugar monitoring
Young people should have regular health check-ups, especially diabetes-related screening programs, to keep track of their health. Blood glucose monitoring can help detect blood sugar abnormalities early and take timely interventions to reduce the risk of diabetes.
To prevent and control diabetes, young people should actively take measures such as improving their eating habits, increasing physical activity, managing stress and improving sleep. At the same time, regular physical examinations and blood glucose monitoring can be detected and intervened early to reduce the risk of diabetes.