If middle age can’t control blood sugar, the risk of ‘this disease’ triples, why not food?

Diabetes diagnosed with pre-diabetes before the age of 60… triples the risk of dementia

Vegetables such as cabbage, spinach, carrots, broccoli, beans, and mushrooms are rich in dietary fiber which prevents the rise in blood sugar after meals. [사진=게티이미지뱅크]

As female hormones (estrogen) decrease in postmenopausal women, the waist becomes thicker and the risk of various diseases increases. High blood sugar is one of them. There are not a few cases where people are judged to be in the pre-diabetes stage at every health check. This is a condition that is likely to develop into diabetes. Studies have shown that negligence in controlling blood sugar increases the risk of dementia.

◆ Diagnosed with diabetes in the pre-diabetic period before the age of 60… 3 times greater risk of dementia

A study has found that developing type 2 diabetes from pre-diabetes before the age of 60 increases the risk of developing Alzheimer’s disease. In the latest issue of the international journal ‘Diabetologia’, a research team at the Johns Hopkins University School of Public Health analyzed the health data of 11,656 people and published the results of a large-scale study. All subjects did not have diabetes at baseline, and approximately 20% (2330) had pre-diabetes.

The research team looked at the link between age of diabetes diagnosis and dementia in people with pre-diabetes. As a result, the risk of developing dementia was three times higher for people who had a previous stage before the age of 60 and went on to diabetes. On the other hand, it increased by 23% for those aged between 70 and 79 and 73% for those aged 60 to 69. Consequently, the earlier the age at which diabetes was diagnosed in the pre-diabetic phase, the greater the likelihood of developing dementia. If you are diagnosed with pre-diabetes, preventing progression to diabetes will also help reduce the incidence of dementia.

◆ In the pre-diabetic period, prevent diabetes!

According to the Korea Centers for Disease Control and Prevention (KCDC) health information, about 8% of pre-diabetic patients are known to progress to diabetes each year in Korea. The pre-diabetic stage is divided based on fasting blood glucose, 2-hour oral glucose tolerance test, and glycated hemoglobin. You should be particularly careful if you have metabolic syndrome with high blood pressure or obesity, or if you have a family history of diabetes. Dietary management and weight loss through exercise can prevent progression to type 2 diabetes at any time.

◆ How to control blood sugar?… Eat less saturated fat versus eating more vegetables and fruit

Reduce the fat in your meals by 30% to control your blood sugar. In particular, you should eat less saturated fat, such as fat in meat. On the other hand, it is good to eat more than 15g per 1000 kcal of dietary fiber in vegetables and fruit. Dietary fiber functions to slowly raise blood sugar low after a meal. In this way, there is a study that reduced the weight by more than 5-7% and reduced the progression of diabetes by 58% in the pre-diabetic period.

◆ Foods that raise blood sugar quickly? Sweet, high fat, processed foods

Sugar, drinks containing sugar, honey, and artificial sweeteners raise blood sugar. Drinks advertised as 100% fruit juice or post-workout ion drinks also contain sugar. Factory-processed foods require careful inspection of the ingredients list. Fatty processed meats such as ham, sausage, and bacon, and potato chips and fried meats are high in saturated fat, which causes a rise in blood sugar.

◆ Which foods are good for controlling blood sugar? Lots of dietary fiber in vegetables, fruit and whole grains

Brown rice, barley, oats and other grains contain dietary fibre-beta-glucan, which slows the absorption of carbohydrates (glucose) and is good for controlling postprandial blood sugar. Vegetables such as cabbage, spinach, carrots, broccoli, beans, and mushrooms are rich in dietary fiber which prevents the rise in blood sugar after meals. When you eat rice, noodles, or meat, eating it with vegetables helps to slowly lower your blood sugar.

◆ Move your body after eating… Walking and regular strength training are effective

Even after overeating, sitting or lying down can cause your blood sugar to rise quickly. After eating, go for a walk. Blood sugar rises significantly between 40 minutes and 1 hour after eating. If you don’t have time, getting up and walking around can help. It is good to walk for at least 30 minutes every day at a pace that is slightly out of wind. Aerobic exercise such as jogging, swimming, dancing and jumping rope is good for controlling blood sugar. If you have a lot of muscles in your body, it is good for preventing diabetes. Strength training that lifts heavy objects requires time for the muscles to rest. 2-3 times a week is better than every day.