1. Why Do People Get Diabetes?
- Definition: Diabetes is a chronic disease in which blood glucose (blood sugar) levels are persistently high.
- Main Causes:
- Genetic Factors: A family history increases the risk of developing diabetes.
- Insulin Resistance: Insulin doesn't work properly, leading to poor blood sugar control (Type 2 Diabetes).
- Pancreatic Dysfunction: The pancreas doesn't produce enough insulin (Type 1 Diabetes).
- Obesity and Lifestyle: High-calorie diets, lack of exercise, and stress are major causes.
- Age and Gender: The incidence increases with age, and gestational diabetes can occur during pregnancy.
2. Why Is Diabetes Dangerous?
- Complications:
- Cardiovascular Disease: Leads to hypertension, arteriosclerosis, myocardial infarction, etc.
- Kidney Damage (Diabetic Nephropathy): Can lead to kidney dysfunction.
- Retinal Damage (Diabetic Retinopathy): Risk of blindness.
- Nerve Damage (Diabetic Neuropathy): Sensory impairment can worsen foot sores.
- Diabetic Foot: Small wounds can develop into gangrene, leading to amputation.
- Asymptomatic Progression: Symptoms are mild or absent in the early stages, making it easy to ignore.
3. How Is Diabetes Diagnosed?
- Blood Tests:
- Fasting Blood Sugar (FBS): Measures blood sugar levels after fasting.
- Normal: Less than 100mg/dL
- Prediabetes: 100~125mg/dL
- Diabetes: 126mg/dL or higher
- Postprandial Blood Sugar (PPBS): Checks blood sugar levels 2 hours after a meal.
- Normal: Less than 140mg/dL
- Diabetes: 200mg/dL or higher
- HbA1c (Glycated Hemoglobin): Reflects average blood sugar levels over the past 2-3 months.
- Normal: Less than 5.7%
- Prediabetes: 5.7%~6.4%
- Diabetes: 6.5% or higher
- Testing Frequency: Regular check-ups are recommended every 3 years for adults aged 40 and older.
4. Diabetes Treatment
- Medication:
- Oral Medications: Metformin, Sulfonylurea, etc.
- Insulin Injections: Necessary for patients with Type 1 Diabetes or severe Type 2 Diabetes.
- Lifestyle Changes: Must be done in conjunction with medication.
- Blood Sugar Monitoring: Check your blood sugar frequently using a self-monitoring blood glucose meter.
5. Foods Good for Diabetes
- Foods That Maintain Stable Blood Sugar Levels:
- Low GI (Glycemic Index) Foods: Brown rice, oats, whole-grain bread, etc.
- Fiber-Rich Foods: Broccoli, spinach, avocado, etc.
- Protein: Chicken breast, fish, tofu, eggs, etc.
- Healthy Fats: Olive oil, avocado, nuts, etc.
- Foods to Avoid:
- Refined carbohydrates (white rice, white bread), sugar, fried foods, processed foods.
6. Exercise That Helps with Diabetes
- Importance of Exercise: Exercise helps lower blood sugar and increase insulin sensitivity.
- Recommended Exercise:
- Aerobic Exercise: Walking, jogging, cycling, swimming, etc.
- Recommended Time: 5 times a week, 30 minutes or more of moderate-intensity exercise.
- Strength Training: Dumbbell exercises, squats, planks, etc.
- Increases metabolism by increasing muscle mass.
- Precautions: Consult your doctor before starting exercise. Be especially careful when blood sugar is too low or too high.
7. Other Ways to Improve Diabetes
- Weight Management: Prevent obesity and maintain a healthy weight.
- Stress Relief: Reduce stress through meditation, yoga, hobbies, etc.
- Sufficient Sleep: Irregular sleep adversely affects blood sugar control.
- Regular Check-ups: Get your eyes, kidneys, and feet checked to prevent complications.
8. Conclusion: Diabetes Management Is Health!
Diabetes is not just a disease, but a "lifestyle disease" that requires changing your way of life. By managing blood sugar through proper diet, regular exercise, and medication when necessary, you can maintain a healthy life without complications. Start making small changes right now and create a new journey of living with diabetes! 🌟🥗🏃♀️