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Copywriting丨Popular Science Nursing Workshop
Editor丨Popular Science Nursing Workshop
When fasting blood sugar reaches 6.8mmol/L, many people may dismiss it and think that it is just slightly above the normal range. As everyone knows, this seemingly innocuous value has quietly laid a hidden danger for future health. How exactly should this number be viewed? And what strategies should be adopted to avoid the threat of diabetes?
The fasting blood glucose was 6.8 mmol/L, which was in the gray area between normal values and diagnostic criteria for diabetes. Although this value does not meet the diagnostic criteria for diabetes (7.0 mmol/L), it is beyond the normal range (3.9-6.1 mmol/L).
This condition is medically referred to as "impaired glucose tolerance" or "prediabetes". Although diabetes cannot be diagnosed at this stage, it means that the body's glucose metabolism has been abnormalized to a certain extent.
Studies have shown that people with prediabetes have up to a 70% risk of developing type 2 diabetes in the next 5-10 years if they do not take effective interventions. This number is alarming and a wake-up call for us. Prediabetes is like an early warning from the body that we need to take timely action to prevent the disease from progressing further.
Faced with this situation, experts have come up with a simple and easy "2+2 strategy". This strategy consists of two "2s": two key indicators and two important measures.
The first "2" refers to two key indicators to keep an eye on: fasting blood glucose and glycosylated hemoglobin. Fasting blood glucose reflects the body's blood sugar level after 8-12 hours of fasting, while glycosylated hemoglobin reflects the average blood sugar level over the past 2-3 months. These two indicators complement each other and provide a comprehensive picture of a person's glycemic control.
For people with fasting blood glucose between 6.1 and 6.9 mmol/L, it is recommended to test fasting blood glucose every 3 to 6 months and glycosylated hemoglobin every 6 to 12 months. Regular monitoring of these two indicators can detect abnormal blood glucose in time and provide a basis for early intervention.
The second "2" is two important lifestyle interventions: a sensible diet and moderate exercise. These two measures may seem simple, but they are the most effective and cost-effective way to prevent diabetes.
In terms of diet, it is recommended to adopt a low-sugar, low-fat, and high-fiber eating pattern. Specifically, you can increase your intake of whole grains, vegetables, and fruits, and reduce your intake of refined carbohydrates and saturated fats. Total calories should be kept within the appropriate range each day to maintain an ideal body weight. Attention should also be paid to controlling salt intake, which does not exceed 6 grams per day.
A study from China showed that with a reasonable dietary intervention, the fasting blood sugar of prediabetic patients decreased by an average of 0.5-0.8 mmol/L, and glycosylated hemoglobin decreased by 0.3-0.5 percentage points. These data amply demonstrate the importance of dietary interventions.
In terms of exercise, it is recommended to get at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity. Aerobic exercise options include brisk walking, jogging, swimming, cycling, etc. In addition to aerobic exercise, strength training should be done 2-3 times a week to build muscle strength and insulin sensitivity.
Results from the United States Diabetes Prevention Program (DPP) show that lifestyle interventions, including diet and exercise, can reduce the risk of developing type 2 diabetes in people with prediabetes by 58%. This data fully illustrates the effectiveness of the "2+2 strategy".
In addition to the "2+2 strategy", there are some other important measures worth paying attention to. For example, maintain good sleep habits. Studies have shown that chronic sleep deprivation or poor sleep quality can affect insulin sensitivity and increase the risk of diabetes. It is recommended to get 7-8 hours of adequate sleep every night and maintain a regular sleep schedule.
Quitting smoking and limiting alcohol is also an important measure to prevent diabetes. Smoking increases insulin resistance, while excessive alcohol consumption can cause blood sugar fluctuations. It is recommended to quit smoking completely, and if you drink alcohol, you should also control it in moderation (no more than 25 grams of pure alcohol per day for men and 15 grams per day for women).
Weight control should also be taken into account. Overweight and obesity are important risk factors for type 2 diabetes. Studies have shown that for people who are overweight or obese, losing 5-10% of their weight can significantly reduce the risk of diabetes. For people with a body mass index (BMI) ≥ 24 kg/m², measures should be taken to control their weight.
Some special populations may require more aggressive interventions. For example, women with a family history of diabetes, a history of gestational diabetes, women with polycystic ovary syndrome, and people who use certain medications that can affect blood sugar, such as glucocorticoids, are at higher risk of developing diabetes and may need more frequent monitoring and more aggressive interventions.
For these high-risk populations, doctors may consider pharmacological interventions in addition to lifestyle interventions. The most commonly used drug is metformin, which reduces sugar output in the liver and increases the sensitivity of peripheral tissues to insulin. A large clinical trial showed that the use of metformin reduced the risk of developing diabetes by 31% in people with prediabetes.
Despite this, pharmacological interventions are not needed by everyone. For most patients with prediabetes, adhering to the "2+2 strategy" can effectively control blood sugar and prevent the occurrence of diabetes through lifestyle changes.
It is important to emphasize that the prevention of diabetes is a long-term process that requires sustained efforts. Many people are able to make positive lifestyle changes at the beginning, but over time they tend to let up or give up. It is very important to maintain a good mindset and constant motivation.
You can stay motivated by setting small goals, documenting progress, enlisting support from family and friends, and more. Joining some health-related social groups or participating in wellness activities organized by the community can also increase motivation to persevere.
A fasting blood sugar of 6.8mmol/L may seem like a small number, but it can be an important turning point in your health. It is both a cautionary tale that we need to take our health seriously; It is also an opportunity to prevent the occurrence of diseases through timely intervention.
In the face of this number, there is no need to panic excessively, let alone take it lightly. By actively implementing the "2+2 strategy" and adhering to a healthy lifestyle, you can effectively control your blood sugar and stay away from the threat of diabetes. Remember, health is a lifelong treasure that deserves to be managed with care. Let's walk together towards a healthier future!
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