Half of the Chinese population is moving towards diabetes! Remember these sentences if you don't want to get sick!

According to the National Health and Family Planning Commission, currently 50.1% of adults are in the pre-diabetic stage, and every day there is a possibility of becoming a new diabetic patient.
Furthermore, data shows that the prevalence of diabetes in China has exploded in recent decades: from 0.67% in the 1980s to 11.6% in 2010, an increase of 17 times! Why have Chinese people become so prone to diabetes in just 30 years?
Reason 1: Eating luxurious food with a "thrifty" gene

Chinese people have a thrifty gene, which means that certain genes in the body maximize nutrient absorption when eating simple food. After the reform and opening up, with better food and reduced physical activity, leading to a sedentary lifestyle, people started "eating without restriction, sleeping excessively, and relying on cars when going out". Nutrients were not fully utilized, causing nutritional excess.
Reason 2: Refining grains to be finer

Traditional Chinese diet is based on grains. Until 30 years ago, most people still ate whole grains without deep processing. However, since the reform and opening up, our grains have become more refined, and now we often choose polished rice and flour, which lack fiber. When consumed, they are quickly digested and metabolized, causing a rapid increase in blood sugar. However, with reduced physical activity, the absorbed glucose cannot be immediately utilized. The active insulin can only store the excess glucose. If the daily calorie intake is not burned off, it leads to insufficient insulin secretion and increasing blood sugar levels. If the body remains in this state for a long time, it will develop diabetes.

Methods to avoid diabetes throughout life:

1. Reduce weight by 5%: Even if you are obese and don't exercise, reducing weight by 5% reduces the risk of diabetes by 70%.
2. Limit consumption of ham and sausages: Eating ham or sausages more than 5 times a week increases the risk of diabetes by 43%. The additives in processed meats are the main culprits. It is recommended to occasionally eat meat and consume more vegetables.
3. Take 3 deep breaths before doing anything: Long-term stress can cause elevated blood sugar levels. Experts suggest taking 3 slow deep breaths before starting any activity to reduce stress.
4. Sleep between 6-8 hours: People who regularly sleep less than 6 hours double the risk of diabetes, while those who sleep more than 8 hours triple the risk.
5. Avoid living alone: The risk of diabetes for people living alone is 2.5 times higher than others. Experts recommend maintaining a healthy lifestyle even if living alone.
6. Remember the numerical song for prevention: Diabetes is not an isolated disease, and patients often have hypertension, dyslipidemia, hyperuricemia, hyperlipidemia, etc. It is necessary to recognize metabolic syndrome as a whole. Metabolic syndrome is a typical "lifestyle disease" that requires treatment through changing habits. Remember:
   • One belief: Break away from obesity.
   • Two factors: Don't eat extra bites, don't walk less.
   • Three avoidances: Don't smoke, don't drink alcohol, don't stay up late.
   • Four checks: Regularly check weight, blood pressure, blood sugar, and blood lipids.
   • Five to six months: Don't rush to lose weight, losing 1-2 kilograms per month is sufficient, and you will see results in five to six months.
   • Seven to eight-tenths full: Control food portions, adjust the structure, and eat in reverse order. Eat until seven to eight-tenths full, focus on a vegetarian diet, and ensure balanced nutrition. Eat vegetables first, then eat some staple foods and meat when you are almost full.
7. Muscles are natural blood sugar regulators: Type 2 diabetes is often associated with muscle loss. Insulin requires assistance from insulin receptors on muscle cells to lower blood sugar levels. If you don't exercise regularly, the reduction in muscle mass leads to a decrease in the number of "helpers" and the effectiveness of blood sugar regulation diminishes. Therefore, exercise, especially resistance training, is the best way to maintain muscle mass.
8. Pay attention to blood sugar after 45: People with blood sugar levels between 100-125 mg/dL have the highest risk of developing diabetes within 10 years. Experts recommend increased attention to blood sugar levels for individuals over 45, obese individuals, those with a family history of diabetes, and those with high cholesterol and high blood pressure.
9. Ten medical advice for diabetes, each sentence can lower blood sugar and save lives:
   1. Diabetes is more severe than you think: The prevalence of diabetes in China has exceeded 11%, meaning over 150 million people have diabetes. More than half of adults are in the pre-diabetic stage, which means they are at risk of developing diabetes.
   2. If you have diabetes, take medication on time: Many people with diabetes feel that their condition is not serious, and if they forget to take medication, they don't feel uncomfortable, so they sometimes skip doses. However, this is incorrect because uncontrolled high blood sugar is a "time bomb" that can damage various organs such as the heart, blood vessels, eyes, kidneys, and limbs, leading to various complications. Therefore, taking medication on time is crucial.
   3. Controlling blood sugar is more important than medication: The majority of type 2 diabetes is a habitual disease. Medication can only help maintain normal metabolism, but if habits are not changed, blood sugar will not be well controlled. Therefore, diet and exercise are even more important. Here are some easy habits to maintain health:
   • Drink two tablespoons of vinegar before consuming high-calorie foods like meat. It can significantly reduce blood sugar levels. If you are not used to drinking vinegar, it is best to eat vinegar-dressed cold dishes before meals.
   • Eating fast food more than twice a week reduces organ sensitivity to insulin by half. So, try to eat at home as much as possible.
   • Walking can maximize insulin utilization in the body. Walking for 4 hours per week, 35 minutes per day, can reduce the risk of diabetes by 80%.
   1. Eat meals on a fixed schedule and in controlled portions: There is no specific food that can lower blood sugar, as all foods, once consumed, will be digested and absorbed, causing an increase in blood sugar, only the speed may vary. However, some foods, even when consumed in small amounts, can cause total energy intake to exceed limits, rapidly increase blood sugar, and fail to provide a feeling of fullness. Therefore, it is not recommended to eat foods such as sweets, fatty meats, and desserts.
   2. No food is entirely off-limits: There is no absolute food restriction for diabetes, but some foods, even in small quantities, can lead to excess energy intake, rapid blood sugar rise, and fail to provide satiety. Therefore, it is not advisable to eat foods such as sweets, fatty meats, and desserts.
   3. Consume less high cholesterol foods: More than 70% of diabetes patients die from cardiovascular diseases, including heart attacks and strokes. Studies also show that for every unit increase in cholesterol, the risk of cardiovascular disease and death increases by more than 30%. Therefore, it is advisable to consume less cholesterol-rich foods such as animal offal, squid, clams, cream, caviar, pig brains, and lamb brains.
   4. Limit salt and processed foods: Another key aspect of preventing and controlling cardiovascular diseases is salt restriction. In general, daily salt intake should be limited to 5 grams (about the size of a bottle cap). If food lacks taste, you can use garlic, sesame oil, onions, mushrooms, etc., to enhance flavor. Apart from reducing salt when cooking, you should be vigilant about foods that contain high levels of "hidden salt" in daily life.
   5. Lose weight: Obesity is a hidden danger for blood sugar control. Obesity can lead to insulin resistance, which means that the body's utilization of insulin becomes inefficient. Therefore, individuals need to strictly control their diet according to their body type and engage in at least 150 minutes of exercise per week.
   6. Regularly check blood sugar and complications: Checking blood sugar levels on time is important. However, it is also necessary to regularly (at least once a year) check for mild complications because often when symptoms of complications become apparent, it is already late. Common complications include diabetic retinopathy, diabetic nephropathy, diabetic foot, diabetic neuropathy, diabetic cardiomyopathy, and osteoporosis.
   7. Don't smoke or drink alcohol: While it is often said that there are no specific restrictions on what diabetic individuals can eat, there are two things that should be strictly avoided: smoking and drinking alcohol. Smoking can damage blood vessels, and for individuals with diabetes who already have damaged blood vessel walls due to long-term high blood sugar, smoking is even more harmful. Alcohol consumption, especially on an empty stomach, can induce hypoglycemia, which is especially dangerous for individuals taking blood sugar-lowering medications. Therefore, individuals with diabetes should refrain from drinking alcohol.
      Diabetes itself is not dreadful, but the most frightening aspect is complications such as insomnia, uremia, cardiovascular diseases, and physical disabilities. These methods to avoid diabetes throughout life and medical advice for diabetes are worth keeping in mind! Start implementing them now, and as long as you follow them in your daily life, you can avoid diabetes throughout your life.