Preventing diabetes is especially important in the elderly population, requiring them to make appropriate adjustments in lifestyle and dietary choices. First, the intake of sugars should be strictly controlled to avoid directly causing blood sugar spikes. Glucose and sucrose should be avoided, while fructose can be consumed in moderation. In addition, high-sugar foods such as honey, candies, and chocolates should be excluded from the diet.
Maintaining regular eating habits is equally crucial, avoiding overeating, chewing slowly, increasing vegetable intake, reducing the intake of foods high in glucose and sucrose in a short period of time, helps maintain pancreatic health, especially for those with a family history of diabetes.
Weight management should not be overlooked, as there is a link between obesity and diabetes. Therefore, maintaining a healthy weight and avoiding excessive obesity is one of the effective measures to prevent diabetes.
In addition, giving up smoking and alcohol consumption is also extremely important. These habits weaken the body’s resistance and increase the risk of diseases, including diabetes. Long-term habits of smoking and drinking are extremely detrimental to health and should be corrected promptly.
In terms of diet, choosing foods that help control blood sugar is also crucial. For example, leguminous vegetables with low fat and high fiber content effectively help control blood sugar; leafy green vegetables such as spinach and kale are rich in lutein, beneficial for preventing diabetic eye diseases; bitter melon and onions are also good choices as they contain ingredients that help regulate blood sugar, suitable for diabetic patients.
As for the causes of diabetes, genetic factors play an important role, and environmental factors should not be overlooked. Factors such as reduced physical activity, unhealthy dietary habits (e.g., high saturated fatty acids, low dietary fiber intake), and central obesity can all affect insulin sensitivity and glucose tolerance. As age increases, changes in insulin secretion and function may also be a factor in the onset of diabetes.
In conclusion, preventing diabetes starts with daily habits, actively addressing potential risk factors through a balanced diet, moderate exercise, and a healthy lifestyle, to improve the quality of life, and avoid inconvenience and distress caused by diabetes.
