Diabetes is more common in the elderly population and poses a significant threat to physical health. Therefore, understanding how to prevent diabetes is particularly important for middle-aged and elderly people. Adjusting diet and consuming foods that help control blood sugar levels are effective means of preventing this disease.
Controlling carbohydrate intake is a key step in preventing diabetes. It is important to avoid foods high in sucrose and glucose content, such as candies, chocolates, cakes, and cookies, to prevent a sharp rise in blood sugar.
Establishing regular eating habits also contributes to diabetes prevention. Having three meals a day at regular intervals in proper portions, avoiding skipping meals or overeating, chewing food slowly, consuming more vegetables to maintain stable blood sugar levels.
Maintaining a normal weight is also crucial for preventing diabetes. Overweight and obese individuals are at higher risk of developing the disease; therefore, the elderly should engage in physical exercise, reduce intake of fried and high-calorie foods to control weight.
Quitting smoking and limiting alcohol intake are necessary measures for preventing diabetes. Smoking and alcohol consumption weaken the body’s immunity, increase the risk of diabetes and other diseases, so it is important to eliminate these harmful habits in a timely manner.
In terms of dietary choices, legumes (such as chickpeas, lentils), spinach, kale, green leafy vegetables, bitter gourd, and onions are ideal ingredients for controlling blood sugar. These foods are rich in fiber, vitamins, and minerals, effectively delaying blood sugar spikes, which are particularly beneficial for individuals with diabetes.
As for the causes of diabetes, genetic factors play an important role, but environmental factors should not be ignored. These include reduced physical activity, unhealthy dietary habits (high saturated fatty acids, low fiber intake), and insulin resistance caused by central obesity. These factors interact to predispose genetically susceptible individuals to develop diabetes.
In conclusion, preventing diabetes starts with lifestyle, focusing on balanced diet, moderate exercise, maintaining appropriate weight, and avoiding unhealthy habits to effectively reduce the risk of developing the disease.
