In recent years, the incidence of diabetes has been rising steadily, becoming a significant public health issue affecting global health. Statistics reveal that China has over 141 million diabetes patients, with a prevalence rate of 2% among those aged 18 to 29 and 6.3% among those aged 30 to 39. Diabetes has silently set its sights on the young.
Hou Zeling, a doctor from the Endocrinology Treatment Group at Hainan Chengmei Hospital, noted that the diabetes predominantly discussed today is type 2, which is associated with daily diet, living environment, and other factors. Modern young adults face immense work pressure, irregular lifestyles, overweight issues, high-energy diets, late-night stays, and a lack of exercise—all of which contribute to the onset of type 2 diabetes.
Regarding how young adults can prevent diabetes in their daily lives, Hou suggested making adjustments in the following areas:
Persisting in Physical Exercise
It is recommended to engage in physical exercise for no less than 5 days a week, with at least 150 minutes of aerobic exercise per week. The optimal time for exercise is one hour after meals.
Maintaining a Healthy Weight
Experts point out that the higher the BMI index, the higher the prevalence of diabetes. BMI is calculated as weight [kg] divided by (height [m])². A BMI exceeding 24 warrants caution.
Adopting a Healthy Lifestyle
Go to bed early and rise early, avoiding late nights and ensuring no less than 7 hours of sleep each day. Avoid consuming stimulating beverages such as alcohol, coffee, and strong tea before bedtime.
Eating a Bland Diet
Reduce the intake of high-fat, high-calorie foods, sweets, beverages, milk tea, and other similar items.
Diabetes remains a lifelong disease with no cure. Measures such as controlling blood sugar levels can only delay the occurrence of complications.Hou noted that in clinical practice, some young diabetes patients believe they are still young and that complications are far away, leading to insufficient attention to the disease and reluctance to face its existence. This results in rapid disease progression, severe complications, and even life-threatening situations.
Despite the significant harm diabetes poses, it is preventable and controllable. Be vigilant about diabetes if you experience the following symptoms:
1.Increased Urination and Thirst
Diabetics often have excessive urination, leading to severe water loss and dehydration within cells. Meanwhile, severe hyperglycemia stimulates the central nervous systems thirst mechanism, resulting in increased thirst and drinking—a typical symptom of diabetes.
2.Increased Appetite
Due to increased urination and sugar loss, diabetics often feel hungry for extended periods. When the body loses energy, it experiences hyperphagia, or a good appetite.
3.Fatigue
Diabetics feel fatigued because the glucose in their bodies cannot be effectively utilized for energy.
4.Weight Loss
Diabetics lose weight because the glucose in their bodies cannot be fully utilized, leading to the breakdown and consumption of fat and protein. Over time, this results in weight loss, and most diabetics exhibit symptoms of weight loss.
Doctor’s Reminder
If your fasting blood glucose is greater than 6 mmol/L, your random or postprandial blood glucose is greater than 8 mmol/L, or you experience symptoms such as polydipsia, polyphagia, polyuria, and weight loss, it is recommended to visit the endocrine specialist clinic of a hospital promptly for further examination and professional guidance.
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Edited by Huang Fei