Worrying numbers. Prevention is the key, says nutritionist


A diabetes is a silent disease that affects more Portuguese with each passing day.

In 2018, the prevalence of diabetes was 13.6%, that is, more than 1 million Portuguese women have diabetes and the worst is that almost 1 in 2 Portuguese people have diabetes and do not know. And, most likely, you will only have the diagnosis when there is a complication associated with systematically high blood sugar.

Diabetes, in 2018, accounted for about 7-8% of health expenditure. This number should now be higher, since the consumption of medicines in an outpatient clinic antidiabetics not insulin and insulin increased both in value and in volume of packaging sold.

Did you know that ¼ of the people who die in hospitals have diabetes? And that diabetes is the main cause of blindness?

These are worrying numbers and will continue to increase if nothing is done. What can be done? The word is simple: PREVENTION.

Prevention is in each one of us, with the help of the health team.

There is factors that contribute to the onset of diabetes that we cannot fight against, such as age and the fact that we have family members direct with diabetes, but there are others in which we can and must intervene. Maintain an adequate weight, maintain a healthy diet and stay physically fit active are the three pillars to prevent or delay diabetes.

The relationship between weight and diabetes is well established when one realizes that about 90% of people with diabetes are overweight (pre-obesity or obesity). Several studies carried out involving a structured intervention in the participants’ lifestyle have shown to be highly effective in preventing type 2 diabetes, as well as in improving others. factors cardiovascular risk factors, such as blood pressure, cholesterol and triglycerides. These interventions have two major objectives: achieve and maintain a reduction of at least 7% in weight and practice 150 minutes a week of activity moderate physics.

In order that the weight loss is gradual, sustainable and that it is possible keepit in time it is important to establish objectives that will take into account the particularities of cade one, but also the need for a caloric reduction. There are numerous strategies that make this reduction possible and there are several dietary patterns that fit this objective, such as the diet mediterrânica, eating patterns low in calories, fats or even carbohydrates. However, there are aspects in common in all these approaches that mark the principles of a more careful diet:

  • Prefer foods in their most integral form, avoiding highly processed foods: prefer darker bread with more fiber, whole grain rice or pasta, legumes, avoid very refined cereals and cookies;
  • Prefer good quality fats: like olive oil for seasoning and cooking;
  • Increase the consumption of vegetables and vegetables: with the resumption of the soup habit at main meals and with vegetables or salad on the plate;
  • Increase fruit consumption, giving priority to the fruit of time;
  • Decrease the consumption of added sugars present in soft drinks and sums, but also in sweets or pastry cakes.

With so much to choose from, don’t try doyou alone, consult with the most appropriate professional to answer your needs and singularities: the nutritionist.

As for the activity physical, the objective is to increase energy expenditure by strengthening muscles, preventing the loss of muscle mass in the weight loss process, and also contributing to improving insulin sensitivity and reducing abdominal fat. The recommendation is that you can divide the 150 minutes, already mentioned, throughout the week: every day about 20 to 30 minutes of a brisk walk for example, or else, at least, 3 times a week a little longer or more intensely. What exercises to do and how dothe You also don’t have to choose alone, ask an exercise professional who will be able to adapt and individualize the activity physics respecting the objectives and tastes of each one.

Remember, your health thanks you.

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