Given the current health problem caused by diabetes It is essential to follow and apply some of them Basic prevention tips. In this sense, making slight changes to your lifestyle is enough to reduce the likelihood of developing this condition. And the most important thing is that they also represent the basis for avoiding other diseases such as hypertension and various types of tumors.
THE diabetes mellitus It has become a major cause of mortality worldwide. Only in the case of Mexico, the National Survey on Health and Nutrition (Ensanut) indicates that its prevalence was 28% in 2022 and currently affects just over 12 million people.
What are the main causes of mortality in Mexico?
According to statistics from the National Institute of Statistics and Geography (INEGI) the causes that caused the greatest number of deaths during 2023 were the following.
- Heart disease – 189,289
- Diabetes mellitus – 110,174
- Malignant tumors – 91,682
- Liver diseases – 40,109
- Accidents – 39,553
- Cerebrovascular diseases – 34,469
- Influenza and pneumonia – 32,884
- Assaults (homicides) – 31,062
- Chronic obstructive pulmonary diseases – 18,622
- Kidney failure – 15,928
Can diabetes be cured?
From the above it can be seen that the disease is already a public health problem. While another aspect to consider is that the diabetes mellitus it cannot be cured. Once a person develops it, the only thing they can do is go through lifelong medical treatment to control the condition.
5 prevention tips against diabetes
When faced with a serious problem like diabetes, the ideal is to start prevention as soon as possible. You don’t have to wait to receive a diagnosis but rather make some changes to your daily routine to reduce your risks.
With this in mind, Dr. Hugo Palafox, vice president of scientific affairs at Immunotec, shared some diabetes prevention tips that everyone should follow.
- Sleep well: Not resting adequately can trigger various discomforts and diabetes is no exception. Lack of sleep increases insulin resistance and can alter glucose metabolism, so planning and sleeping at least 7-8 hours a day is essential to improve hormonal balance.
- Eat healthy: A healthy diet with moderate sugar consumption is essential to prevent diabetes, as bad habits have been shown to be a major trigger. Be sure to consume healthy proteins and fats, drink fluids, and avoid artificial drinks.
- Better stress management: Prolonged, recurring stress can increase cortisol levels, which in turn increase blood sugar levels, increasing the risk of triggering diabetes problems. To prevent daily stress from affecting your health, you can implement techniques such as meditation, yoga, deep breathing, and consistent exercise.
- Walk after eating: Walking at any time is good for the body, however doing it after breakfast or dinner can be very useful for improving digestion and regulating blood glucose levels, since it is after meals that it usually reaches its maximum. Spend 10 or 15 minutes taking a short walk after lunch, your body will thank you.
- Maintain adequate sun exposure: Did you know that vitamin D can help treat or prevent diabetes? Exposure to natural light has been found to play an important role in regulating insulin levels, so a low level of natural vitamin D may be associated with an increased risk.
Taking care of your health is a daily task and for this reason prevention plays a fundamental role in reducing the risk of diseases such as diabetes. Remember that it is very important to adopt good eating and sleeping habits, as well as carrying out annual checks to detect any anomalies.
How does sleep quality affect the risk of developing diabetes?
Time.news Interview: Understanding and Preventing Diabetes with Dr. Hugo Palafox
Editor: Welcome to Time.news, where we bring you insights from experts on pressing health issues. Today, we have the privilege of speaking with Dr. Hugo Palafox, the vice president of scientific affairs at Immunotec, about the growing diabetes epidemic and what we can do to prevent it. Thank you for joining us, Dr. Palafox.
Dr. Palafox: Thank you for having me. It’s an important conversation to have.
Editor: Absolutely. The statistics are quite alarming, especially in Mexico where diabetes mellitus claims over 110,000 lives each year. What do you think are the primary reasons behind the rising prevalence of diabetes?
Dr. Palafox: The increase in sedentary lifestyles, poor dietary choices, and a lack of awareness about the condition are significant contributing factors. Many people do not realize that simple lifestyle changes can make a difference. It is essential to address these root causes as part of a broader public health strategy.
Editor: You mentioned lifestyle changes. What practical steps can individuals take right now to reduce their risk of developing diabetes?
Dr. Palafox: There are several effective strategies. Firstly, I cannot stress enough the importance of getting enough sleep. Poor sleep increases insulin resistance and can alter glucose metabolism. Aim for 7 to 8 hours of quality sleep each night.
Editor: That’s a valuable tip. What about diet?
Dr. Palafox: Eating healthy is crucial. It’s important to consume a balanced diet with moderate sugar intake. A diet rich in whole grains, vegetables, healthy proteins, and healthy fats can significantly lower your risk of developing diabetes.
Editor: So diet and sleep seem to be cornerstones of prevention. Are there any additional lifestyle tips?
Dr. Palafox: Yes, definitely. Regular physical activity is also key. Engaging in at least 30 minutes of moderate exercise most days of the week can help control weight and improve insulin sensitivity. Furthermore, managing stress levels is vital, as chronic stress can negatively impact blood sugar levels.
Editor: Interesting. Is there anything specific people should beware of regarding their lifestyle that could be contributing to their diabetes risk?
Dr. Palafox: Avoiding processed foods is one critical thing. These foods are often high in sugars and unhealthy fats, which can lead to weight gain and diabetes. Instead, focus on whole, unprocessed foods that nourish your body.
Editor: What about the notion of diabetes being “curable”? There seems to be a lot of confusion around that topic.
Dr. Palafox: Unfortunately, diabetes mellitus cannot be cured once it’s developed. What patients can do is participate in lifelong management and treatment to control the condition and prevent complications. Prevention truly remains the best approach.
Editor: Your insights about prevention are enlightening. In light of the data showing that diabetes is a public health problem, what can the government and healthcare systems do to support this prevention?
Dr. Palafox: Health promotion campaigns are necessary, as is access to education on nutrition and exercise. The healthcare system should also facilitate regular screenings for at-risk populations. Providing resources and support for healthy lifestyle changes can significantly impact the rates of diabetes.
Editor: It’s clear that tackling diabetes requires a multi-faceted approach. As we conclude, what final message would you like to give our readers?
Dr. Palafox: I want to emphasize that prevention starts with individual choices. Small changes in daily habits can lead to significant health benefits. Don’t wait for a diagnosis to start making healthier choices. Your future health is in your hands.
Editor: Thank you, Dr. Palafox, for sharing your expertise with us today. It’s a reminder that proactive steps can lead to a healthier life.
Dr. Palafox: Thank you for having me. Let’s spread the word about diabetes prevention!