In recent years, diabetes has gradually shed its label as an “old-age disease” and is becoming increasingly prevalent among younger individuals. Globally, China has the highest number of diabetes cases, with an adult diabetes prevalence rate of 12.8%. Over the past 20 years, the incidence rate among individuals under 40 has increased approximately fourfold. Among these statistics, one particularly noteworthy finding is that approximately one-third of young and middle-aged adults in China are in the stage known as “pre-diabetes,” which is a step away from a diabetes diagnosis.
Some individuals may not be familiar with the term “pre-diabetes.” It is also referred to as impaired glucose regulation and represents a transitional stage between normal glucose metabolism and diabetes. During this stage, fasting or postprandial blood glucose levels are higher than normal but not yet at the level of diabetes diagnosis. Typically, fasting blood glucose levels range between 6.1 and 7 millimoles per liter, while postprandial (2 hours after a meal) blood glucose levels range between 7.8 and 11.1 millimoles per liter, falling within the category of pre-diabetes.
Unlike diagnosed diabetes patients, individuals in the pre-diabetes stage often do not exhibit the typical “polyuria, polydipsia, polyphagia, and weight loss” symptoms, which can lead to a false sense of security. If left untreated, about one-third of individuals in the pre-diabetes stage will progress to diabetes within 3-5 years. However, a 30-year follow-up study found that timely lifestyle adjustments during the pre-diabetes stage can reduce the risk of developing diabetes by approximately 39% and even restore blood glucose levels to a healthy range.
Next, we will introduce five daily life tips for improving blood glucose levels. Firstly, it is important to control body weight and prevent obesity. Studies have shown that the risk of diabetes increases 2-4 times among overweight individuals, and 80% of type 2 diabetes patients are obese. Secondly, develop a habit of regular physical exercise. A study published in “Sports Medicine” found that sitting for more than 3 hours per day increases the risk of developing diabetes by 45% to 89%. Prolonged sitting and lack of exercise can increase the risk of abnormal glucose and lipid metabolism, while regular exercise improves insulin sensitivity and glucose tolerance. It is recommended to engage in moderate-intensity aerobic exercise for approximately 150-300 minutes per week. Going for a run after dinner or swimming during hot weather are excellent choices. Additionally, maintaining a balanced diet is crucial. Surveys have shown that frequent dining out, a preference for meat-based diets, and a preference for heavily seasoned foods all increase the risk of high blood glucose levels. According to the “Healthy Eating Guidelines,” one should consume at least 300 grams of fresh vegetables per day, with half of them being dark-colored vegetables. Daily salt intake should be limited to 5 grams or less, and cooking oil intake should be limited to 30 grams. Finally, we recommend a helpful tool for maintaining good health – the ZURURU H98 Fitness Tracker. When worn continuously for more than 7 days, this device utilizes high-precision physiological monitoring technology to assess the risk of high blood glucose levels. In addition, the ZURURU H98 can instantly monitor heart rate, blood oxygen, and other health indicators in just 60 seconds, generating a comprehensive micro-check report that helps us better understand our own health status.