How can young people control their blood sugar levels?

chinacdc.cn | Updated: 2022-10-18
There are basically four reasons for high blood sugar.
 
Prediabetes and diabetes among young people are partly caused by unhealthy lifestyles, in addition to genetic factors.
 
Overweight or obesity
 
Overweight or obesity is an important risk factor for diabetes. Too much sugar and free fatty acid will cause excess energy and obesity, while stimulating theβcells in the islets of Langerhans to secrete more insulin, which in turn aggravates obesity; meanwhile, obesity aggravates insulin resistance and causes theβcells in the islets of Langerhans to secrete more insulin.
 
Unhealthy diet
 
Ingesting too much oil and sugar and following a refined diet are all dangerous habits that can cause energy surplus, increase the burden of the islets of Langerhans and induce diabetes.
 
Fast-paced living makes takeouts and fast food popular among young people. Those foods contain too much oil and salt and will increase daily calorie intake. Gradually, the unhealthy diet will cause energy accumulation, overweight and even obesity.
 
Insufficient exercise
 
A sedentary lifestyle will reduce muscle mass and energy consumption, leading to overweight or obesity.
 
High pressure and less sleep
 
Stress and lack of sleep are also major reasons for the increased incidence of diabetes among young people.
 
People with higher risk of diabetes
1. People with a family history of diabetes, especially parents, siblings and children with diabetes.
2. Overweight or obese people: body mass index (BMI) ≥ 24 and/or central obesity (male waist circumference ≥ 90 cm, female waist circumference ≥ 85 cm).
3.People who lack physical exercise.
4.Women who have a history of macrosomia delivery or gestational diabetes; women who have a history of polycystic ovary syndrome.
5. Patients with acanthosis nigricans.
6. Patients with hypertension, coronary heart disease and dyslipidemia.
7. Patients who have a history of steroid use or who have been taking antipsychotics or antidepressants for a long time.
 
How we can reduce the levels of blood sugar without taking medicines
 
A balanced diet
 
First of all, we should control the total calorie intake. Estimate the energy needs for everyday activities based on our weight and then proportionally allocate the energy  intake to three meals of the day. 
 
Second, we should choose diversified food, balance nutrition intake, consume both meat and vegetables, and control total calorie intake. Choose foods with low energy and a low glycemic index.
 
Finally, whether you have diabetes or not, you should stop smoking and limit alcohol consumption.
 
Moderate exercise
 
It is recommended to take at least 150 minutes of moderate to high-intensity aerobic exercise every week, or at least 75 minutes of high-intensity aerobic exercise every week. Carry out two to three groups of resistance exercises every week to increase muscle mass while reducing fat. More muscle means stronger oxidation capacity, mitochondrial content, higher capillary density and higher insulin sensitivity.
 
Weight control
 
Control your weight and maintain your BMI at a normal range (18.5 < BMI < 24).
 
Studies show that obesity patients can improve health conditions when they lose 5 percent of their body weight. The hypoglycemic benefits brought about by losing 5 kg of weight are comparable to that of any oral hypoglycemic medicine and can reduce the risk of cardiovascular diseases.
 
Regular physical examination
 
Early detection, diagnosis and intervention can prevent many diseases from developing beyond an initial stage. 
 
People with high risk of diabetes should take diabetes screening as soon as possible. If the results are normal, check again at least once within three years. The screening items can be fasting blood glucose or random blood glucose screening. If fasting blood glucose level≥ 6.1mmol/L or random blood glucose level≥ 7.8mmol/L, OGTT is recommended, and fasting blood glucose and blood glucose 2 hours after glucose load should be monitored at the same time.