November 14, 2022 is the 16th United Nations Diabetes Day . The theme of the United Nations Diabetes Day series of activities from 2021 to 2023 is "Everyone has diabetes health management". "Education to Protect Tomorrow" (Education to Protect Tomorrow) is the promotional theme of the 2022 United Nations Diabetes Day. Diabetic patients can use continuous education to understand their own condition, actively treat diabetes, control the condition smoothly, delay complications, and enjoy tomorrow like normal people.
Diabetes is a chronic metabolic disease characterized by an increase in blood sugar levels. Over time, this can cause serious damage to the heart, vascular , eyes, kidneys and nerves. WHO data shows that about 422 million people worldwide suffer from diabetes, and 1.5 million deaths are directly attributed to diabetes every year. The number of diabetes cases and prevalence have been steadily increasing over the past few decades. my country is the country with the largest number of diabetes patients in the world. Currently, there are more than 141 million diabetes patients, and the death toll of various complications caused by diabetes every year is about 834,000.
Everyone is the first person responsible for their own health and bears health responsibilities to both the family and society. Learning health knowledge related to diabetes and improving one's own health literacy is to be responsible for one's own health and for one's own life. practices "three reductions and three health", and opens up a healthy lifestyle and lets health accompany you and me.
. Prevent diabetes "protect tomorrow"
1
comprehensively understand diabetes knowledge, pay attention to personal blood sugar level
We should understand what diabetes is, the symptoms of diabetes, the dangers of diabetes, etc., and have the awareness of self-monitoring of diabetes. If has typical symptoms of three more and one less (i.e., eating more, drinking more water, urinating more, and losing weight), we should go to the hospital for examination in time. recommends that healthy people start to test fasting blood sugar once a year at the age of 40. People at high risk of diabetes need to pay more attention to their blood sugar levels.
has one of the following factors,
is the high-risk group of diabetes
, overweight and obesity
2, hypertension
3, dyslipidemia
4, family history of diabetes
5, gestational diabetes
6, giant (birth weight ≥4Kg) reproductive history
6.1 mmol/L ≤Fasting Blood Sugar (FBG) 7.0mmol/L, or 7.8mmol/L ≤Sugar Load for 2 hours (2hPG) 11.1mmol/L, which is impaired sugar regulation, also known as prediabetes , belongs to the extremely high-risk population of diabetes .
2
Maintaining an ideal weight
Maintaining a normal weight is crucial to prevent diabetes. The normal range of Adult body mass index (BMI) is 18.5-23.9Kg/m², BMI is overweight between 24 and 27.9Kg/m², and BMI exceeds 28Kg/m² is obese. It is recommended that overweight or obese people make their body mass index (BMI) reach or close to 24kg/m2, or their weight drop by at least 7%, reduce the total calories of daily diet by at least 400-500kcal, the intake of saturated fatty acids accounts for less than 30% of the total fatty acid intake, and maintain moderate-intensity physical activity for at least 150 minutes/week. Note: BMI = weight (Kg)/height (m)².
3
Pay attention to dietary nutrition and ensure balanced nutrition
Pay attention to reasonable diet and balanced nutrition, and achieve "three reductions" - reduce salt, oil, and sugar , can appropriately increase non-starched vegetables, fruits, and whole cereals, reduce the intake of refined cereals, and also appropriately increase foods rich in monounsaturated fatty acids and Omega-3 polyunsaturated fatty acids (such as fish oil, some nuts and seeds); minimize the intake of saturated fatty acids (such as fats of cattle, sheep, pigs, etc., coconut oil, palm oil , etc.); foods rich in trans fatty acids (such as margarine, fried foods) should be strictly restricted. At the same time, foods rich in protein can also be appropriately added. Common ones include meat, eggs, milk and dairy products, soybeans, tofu, seed vegetables, cereals, nuts, etc. It is best to eat animal and plant protein foods in combination. Diet diet for patients with diabetes can refer to the "Chinese Dietary Guidelines for Diabetes" to achieve a reasonable diet and a quantitative staple food (intake varies from person to person).
4
Maintain scientific and reasonable exercise
Maintain scientific and reasonable exercise in daily life, which can improve cardiopulmonary function, promote blood circulation of , increase energy consumption, accelerate sugar metabolism, improve insulin resistance, etc. It is recommended to have at least 5 days a week for moderate-intensity exercises of more than half an hour a day, such as walking , Tai Chi , cycling, table tennis, badminton, dancing, aerobics , swimming, basketball, etc. During exercise, you should prevent hypoglycemia and fall injuries. You should proceed step by step and do what you can. Diabetic patients should abide by appropriate exercise-promoting health guidance methods and make necessary adjustments in a timely manner. When blood sugar control is extremely poor and accompanied by acute complications or severe chronic complications, exercise therapy should not be taken.
5
Change your lifestyle and enjoy a happy life
For patients who have diabetes, they need to follow the doctor's advice to change their lifestyle. takes measures to lower glycemic, lower blood pressure, adjust blood lipids, and control weight, correct bad living habits such as quitting smoking, limiting alcohol, controlling oil, reducing salt and increasing physical activities; carry out self-blood sugar monitoring under the guidance of professional doctors and/or nurses; actively treat diabetes, smoothly control the condition, delay complications, and enjoy a happier life.
2. "Three Reductions" Tips
Reduce salt
Salt is also called sodium chloride, more sodium is easy to increase Blood pressure
Learn to use a salt-limited spoon, 5 grams a day without adding
Home cooking less salt , Light taste is the best
condiments contain more sodium, use less to praise the technology
Restaurant takeout should be paid attention to, do not forget to order food, do not forget to salt
buy food label, compare similar types of choice low sodium
2 reduce oil
less fried and steamed, light diet is healthy
Limited oil pot is a ruler, know Xiao uses oil every day
25 grams per person , household oil control total
stew and braised cold oil will be less, meat and vegetables are paired with nutrition, supermarket shopping comparison tags, smart choice low fat
reduce oil to control weight, slim figure less fat
Add less sugar in all kinds of foods, prevent Carates and obesity No more than fifty grams per day, less than half is a role model
High sugar foods should be eaten less, sugar-free is not energy-free
Drink sugar-containing drinks as little as possible, white water and light tea are good for health
Author: National Action for Healthy Lifestyle Action National Action Office
High sugar-free foods, Chinese Center for Disease Control and Prevention Master's degree in Chronic Diseases Department, China Center for Disease Control and Prevention Chang Shilin
