It is often possible to prevent the onset of type 2 diabetes, which is characterized by too high a level of sugars in the blood, and even to slow its progression by adopting a healthy lifestyle, in particular a balanced diet. By this we mean, among other things, monitoring of sugar intake. A look back at the benefits brought by a reduced consumption of sugars and, more broadly, on the good practices to be put in place on a daily basis to fight against diabetes with Dr. Sophie Comte, head physician at the Center for Endocrinology and Diabetology of the Hospital Complex of the Coast (EHC).
Consider screening
Diabetes is a silent disease. One out of three people with diabetes don’t know they are. Hence the importance of screening, especially early. “It can indeed be very useful, in some people, to carry out regular assays of glycated hemoglobin (HbA1c), one of the markers of diabetes, to monitor the onset and follow the evolution of the disease”, explains Dr. Sophie Comte. Thus, it would be relevant for a 50-year-old person who is overweight and has a diabetic parent to do regular dosing. A questionnaire, available on the diabetesvaud.ch website, allows you to test your risk of type 2 diabetes in just a few clicks.
Practice a physical activity
Regular physical activity improves blood sugar control. This also reduces the risk of complications related to type 2 diabetes. When starting or resuming an activity, it is strongly advised to set reasonable goals. Its duration and intensity must be adapted and individualized. The important thing is to choose an activity that you will practice with pleasure on a daily basis, because it is recommended to do 150 minutes of physical activity per week, without remaining inactive for more than two days. Programs like “Step by step” and “I’m moving for my health” help to get back in motion sustainably. “Practicing a physical activity at your own pace can be very pleasant and be an opportunity to be more in tune with your body”, recalls the diabetologist.
Watch your diet
In case of diabetes, one of the priorities is to reduce as much as possible your consumption of sugars and in particular of sugary drinks. “As the ‘zero sugar’ policy does not work, we professionals insist on the importance of limiting your consumption of added sugars,” explains Dr. Comte. It is estimated that this consumption is on average 110 grams per day, a quantity well above the 50 grams recommended for adults. Beyond sugar, it is important to eat everything without excess, avoid snacking, consume more vegetables, watch your consumption of cold meats, pastries and fried foods… As with physical activity, the notion of pleasure remains essential for achieve a balanced diet. “Understanding your cravings, which are often linked to your emotions, allows you to better manage them”, underlines the doctor.
Role of stress
There is a strong link between stress and diabetes. Stress has a major effect on blood sugar and, in addition, it directly influences other parameters such as physical activity, diet or sleep. “We know that people who sleep less well have a higher risk of obesity and therefore of diabetes,” adds the expert.
be well informed
Long described as progressive and irreversible, diabetes is now considered a potentially reversible disease. “We know that it is possible to improve the state of health of a person with prediabetes or diabetes and to reverse the disease, confirms the diabetologist. Knowing this is very motivating for patients and allows them to become actors in taking charge of their health.” The good habits to adopt are ultimately useful at all stages of life, whether it is to prevent the onset of type 2 diabetes, to control its development or to limit the risk of complications.
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Appeared in Planète Santé magazine N° 48 – March 2023