Can jogging help prevent diabetes

Diabetes - there is a solution. Because a health-conscious lifestyle can lower the risk of developing type 2 diabetes.

Diet, exercise behavior and dealing with stress very often play a decisive role in whether or not you have type 2 diabetes, for example. A lifestyle change is certainly not easy, many habits have become firmly established over the years. But findings from science show that rethinking is very worthwhile. Even with type 2 diabetes at an early stage, changing lifestyle habits can successfully suppress the disease. It's never too late for prevention! These pieces of advice can help you stay healthy.

1. Reduce excess weight

Obesity is one of the most relevant risk factors for developing type 2 diabetes. It is therefore important to break it down. Above all, a large waist circumference is dangerous because it is a sure sign that fat has also accumulated around and in internal organs. Fatty liver in particular plays an important role in the development of type 2 diabetes. Belly fat is undoubtedly one of the "malignant" forms of obesity. It is worth declaring war on this. You will certainly feel more comfortable afterwards.

2. Exercise for at least 30 minutes a day

The movement should be a little strenuous and sweaty. Make sure you move as often as possible in everyday life. It starts with things as simple as climbing stairs (instead of taking the elevator). Cycle to work or get off one stop early and walk the rest of the way. "Cordless phone times" make it possible to get up while talking on the phone and walk through the apartment. Remember that every step counts! Weight training and endurance sports (e.g. jogging, (Nordic) walking, cycling, swimming) are particularly effective. Positive side effects: greater well-being through better fitness and often lower body weight.

3. Watch your diet

Eat varied and not so energy-dense (= fat and alcohol are above all high energy carriers). Save on salt and sugar. According to studies, vegetable foods are said to have a preventive effect against type 2 diabetes. Dietary fiber in particular helps against a disturbed sugar and fat metabolism and improves the effectiveness of insulin in many organ systems. 15 g grams of fiber per day and 1000 calories (about 30 g) are recommended. Therefore, your diet should include plenty of vegetables and fruits, as well as whole grain products. Legumes (e.g. beans, peas, lentils) also increase the dietary fiber balance. Orientate yourself to the Mediterranean diet as part of your diet.

4. Avoid hidden fats

Sausage in particular contains a large amount of fat. Focus on a plant-based diet where meat and sausages are not on the table every day. Many types of cheese also contain a lot of fat and represent a high energy burden. For meat and sausage products as well as cheese, choose the lower-fat variants. Fish (e.g. salmon, tuna, mackerel) is highly recommended for a balanced diet due to its protein and fat composition. The omega-3 fatty acids (PUFAs) originally considered so important for the prevention and treatment of cardiovascular diseases could not be confirmed in more recent scientific analyzes.

5. Avoid soft drinks

Lemonade, cola and fruit juices are mountains of liquid sugar and drive up blood sugar and insulin levels, which not only contributes significantly to overweight and obesity, but also promotes insulin resistance and can thus lead to diabetes. By the way: the light versions of cola, soda and co. Containing sweeteners are not alternatives either, because they also increase this risk. Soft drinks should therefore always be an exception. Drink at least 1.5 liters of water a day. It is best to have a bottle of water within easy reach at work.

6. The power of the brown bean

Studies show that coffee can have a protective effect. At least 4-7 cups of coffee a day - even decaffeinated - can reduce your risk of developing type 2 diabetes by 25 percent. Important here: the time. So it is more effective if the coffee is consumed at lunchtime.

7. Alcoholic beverages in moderation

Conscious alcohol consumption is also important with regard to the risk of diabetes. Because this not only rises in the head, but also increases blood sugar levels and damages the nerves and leads to alcohol-related fatty liver. Health-compatible amounts are 10 g for women (e.g. 1 x 0.125 l white wine) and 20 g for men (e.g. 0.5 l beer).

8. Say goodbye to the glowing stick

Smoking or nicotine is an important risk factor for diabetes. Quitting smoking reduces your risk of type 2 diabetes by 30 to 50 percent. Harmful substances, such as carbon monoxide, can have harmful effects on fatty tissue such as the pancreas. The result: the metabolism is negatively influenced by reduced insulin activity. Smoking is "the" blood vessel killer and causes cancer.

9. Keep blood pressure at a normal level

This lowers the risk of dangerous complications from diabetes. High blood pressure in combination with increased blood sugar levels and a lipid metabolism disorder (high LDL cholesterol) lead to damage to the small blood vessels (kidneys, eyes, heart, nerves, brain) and the large vessels (= arteriosclerosis) in the heart, brain, legs and kidneys .

10. Get enough sleep

Lack of sleep and disturbed sleep have a negative effect on blood sugar levels, the action of insulin and insulin release. Severe sleep disorders up to the so-called sleep apnea syndrome are closely associated with diabetes.

11. Relieve stress - create more peace and serenity through relaxation

Stress hormones cause blood sugar levels to rise. Therefore try to reduce unnecessary sources of stress or, as far as possible, to avoid them altogether. In times of constant communicative stress, breaks and time-outs are of fundamental importance in order to stay healthy. Relaxation techniques such as autogenic training, breathing exercises, yoga, Pilates or progressive muscle relaxation can be learned and are a good way to deal with stressful situations. Sport or exercise in nature, a good book or going to a concert are also tried and tested means of switching off thoughts that are circling and often stressful. Sometimes it makes sense to reassess situations or conditions. For as the ancient philosopher Epictetus said wisely: It is not the things themselves that worry us, but the ideas and opinions of things.

Photo credits for the photos used here

Mention is made in the order in which the images are placed on this subpage from top to bottom:

  1. "Valeria Aksakova /