How should young diabetics control their blood sugar?

Xiao Gao just turned 30 and never thought that she would be associated with diabetes. Half a year ago, she went to the hospital to see the obstetrics and gynecology department. The doctor asked her to check her blood sugar. Unexpectedly, her blood sugar reached 13mmol/L two hours after the meal. Xiao Gao was very puzzled: Do I have diabetes? Isn't diabetes something that only the elderly get? How come I, so young, was also "targeted" by it?

Four reasons why blood sugar levels rise

Young people are diagnosed with prediabetes or diabetes, which is not only related to genetic factors, but also due to unhealthy lifestyles.

01

Overweight or obese

Being overweight or obese is an important risk factor for diabetes. Excessive sugar and free fatty acids not only cause excess energy and induce obesity, but also stimulate pancreatic β cells to secrete more insulin, aggravating obesity. Obesity aggravates insulin resistance, which in turn requires pancreatic β cells to secrete more insulin. This vicious cycle will gradually lead to the "sweet trap" of diabetes.

Xiao Gao recalled that he had been working for nearly 10 years. Due to high work pressure, irregular life, and the great benefits of the company cafeteria, "his weight quietly increased by 10 kilograms" - this might be the culprit that caused his blood sugar to rise.

02

Unhealthy diet

Diets high in oil, sugar and overly refined are all dangerous foods that can cause excess energy, increase the burden on the pancreas and induce diabetes.

Few people can resist the temptation of "the first cup of milk tea in autumn". After the first cup, there will be N cups. According to surveys, the average sugar content of each cup of milk tea is 34 grams, and the highest is even 62 grams, not to mention the fat contained in the milk cap, which are all the energy we consume unconsciously.

High-pressure, fast-paced life makes young people more inclined to order takeout or eat fast food. In order to obtain better taste and texture, these foods contain more fat and salt, which makes us consume far more calories than we need every day. Over time, it leads to energy accumulation, causing overweight and even obesity.

03

Not enough exercise

With the development of the times and the advancement of science and technology, pure physical labor is becoming less and less. Most people are confined to their desks when studying and working. Busy work and heavy schoolwork have compressed the limited spare time of modern young people, leaving very little time for exercise. Moreover, after a tiring day, most people will choose to sit or lie down to rest. There are elevators for going up and down the stairs, and convenient and developed online ride-hailing and public transportation for travel. Even bicycles can be electric. This sedentary and low-intensity lifestyle has reduced our muscle mass, reduced energy consumption, and excessive surplus, leading to overweight or obesity.

04

High stress and less sleep

More and more evidence proves that a life with reversed day and night schedules is a health "killer". "996" and "007" have become the life codes of many young people. In addition to work factors, many people like to relax for a while with their mobile phones before going to bed. Little do they know that this little light is enough to drive away sleepiness and make us stay up all night.

High stress and lack of sleep are also major reasons for the increased incidence of diabetes in young people. The "sunrise work, sunset rest" routine is controlled by a mechanism deeply rooted in our body, which is what we often call the "biological clock." Violating this rule can easily lead to health problems.

Let's dig deeper, how do stress and staying up late cause illness? For example, cortisol is the most typical hormone in the body with a circadian rhythm. When we wake up in the early morning, cortisol rises to the highest level of the day to cope with a busy day, gradually decreases in the afternoon, and drops to the lowest level at midnight. Cortisol is a stress hormone. When we feel increased stress or are still awake at midnight, the brain thinks we are "in crisis" and need rescue, so it directs cortisol to increase accordingly to protect us through the "crisis." This hormone has the effect of antagonizing insulin, which can cause blood sugar to rise, aggravate insulin resistance, and lead to fat accumulation. There are many hormones like cortisol that have a circadian rhythm in our bodies.

What are the signs of diabetes?

What signs in your body should alert you to the possibility of diabetes? If you meet any of the following criteria, you are considered a high-risk group for diabetes and need to pay close attention to changes in your blood sugar.

1

People with a family history of diabetes, especially those with diabetes among their parents, siblings, or children.

2

Overweight or obese people: body mass index (BMI) ≥ 24 and/or central obesity (waist circumference ≥ 90 cm for men and ≥ 85 cm for women).

3

People who lack physical activity.

4

Women with a history of delivering a macrosomia or gestational diabetes, and women with a history of polycystic ovary syndrome.

5

Patients with acanthosis nigricans.

6

Patients with hypertension, coronary heart disease, and dyslipidemia.

7

Patients with a history of steroid use or long-term treatment with antipsychotics or antidepressants.

Getting rid of high blood sugar without medication

After a detailed interview and combined with Xiao Gao's OGTT test results, the doctor diagnosed her with prediabetes. Xiao Gao asked the doctor, "How can I get my blood sugar back to normal without taking medication?" The doctor prescribed a healthy lifestyle for her.

01

Eat a healthy diet

“Control your mouth” does not mean you can’t eat anything, but you should eat wisely.

First, we need to control the total calorie intake, estimate the daily energy required according to our weight and activity level, and then distribute this energy to three meals a day in proportion. For overweight people like Xiao Gao, they should maintain a negative energy balance during weight loss, that is, the intake is less than the consumption. A low-carb, low-fat diet is recommended, but a carbon-free ketogenic diet is not recommended.

Secondly, the choice of food should be diversified, balanced in nutrition, with a combination of meat and vegetables, and the total amount should be controlled. Under the condition of the same food intake, choose foods with low energy and low glycemic index.

Finally, whether you have diabetes or not, you should quit smoking and limit alcohol consumption.

02

Exercise regularly

Life lies in movement. Studies have found that standing up after sitting for a long time can benefit you. Exercise can also promote the secretion of dopamine, making people feel happy and reducing stress. The method, intensity and time of exercise should vary from person to person, and should be done according to one's ability, step by step and with perseverance.

It is recommended to participate in at least 150 minutes of moderate to high intensity aerobic exercise per week, or at least 75 minutes of high intensity aerobic exercise per week; perform 2 to 3 sets of resistance exercise per week to increase muscle mass while reducing fat. More muscle means stronger oxidative capacity and mitochondrial content, higher capillary density, and higher insulin sensitivity.

03

Weight control

Balance eating and exercise, control your weight, and lower your BMI to within the normal range (18.5＜BMI＜24).

Studies have shown that obese patients can gain health benefits by losing 5% of their body weight. The blood sugar-lowering benefits of losing 5 kg of weight are comparable to any oral hypoglycemic drug, and can reduce cardiovascular disease risk factors and improve quality of life.

04

Regular medical check-ups

Early detection, early diagnosis, and early intervention, many diseases can be reversed in the early stages. People with high-risk factors for diabetes should start diabetes screening as early as possible. Those with normal results should be rechecked at least once within 3 years. The screening items can be fasting blood sugar or random blood sugar screening. If the fasting blood sugar is ≥6.1mmol/L or the random blood sugar is ≥7.8mmol/L, an OGTT test is recommended, and fasting blood sugar and blood sugar 2 hours after sugar load should be monitored at the same time. If there are any abnormalities, go to the endocrine clinic in time to obtain professional guidance.

Source: Beijing Science and Technology News