Introduction.
Once diabetes develops, it is difficult to completely "cure" the disease.
However, many people have signs (tendency to elevated blood glucose) **more than 10 years before the onset of the disease** and can be prevented by adjusting their lifestyle.
In fact, the World Health Organization (WHO) and the Japan Diabetes Society also state that "lifestyle modification is the most effective method of prevention.
In this article, we will introduce specific measures to prevent diabetes, based on the pathogenic mechanism of diabetes.
1. the most important point to prevent diabetes - to reduce "blood sugar waves
Diabetes develops when "wild swings in blood glucose levels" increase the burden of insulin secretion and exhaust the pancreas.
In other words, the greatest preventive measure is to avoid blood sugar spikes.
To stabilize blood glucose levels, it is important to balance the following three factors
- Diet: Carbohydrate intake
- Exercise: Move muscles and use sugar.
- Sleep and Stress Management: Hormonal Balance
2. prevention at mealtime - focus on "order" and "quality" rather than "quantity
(1) Eating order
Eating fiber, protein, and carbohydrates in that order will slow the absorption of sugar.
This is called "veggie first" and has been reported to reduce postprandial hyperglycemia by about 30%.
(2) Select the type of carbohydrate
- Millet or brown rice rather than white rice
- whole-grain bread rather than unleavened bread
- Sweeteners that do not raise blood sugar, such as erythritol
So-called "locavore diet" = Ideally, do not reduce carbohydrates to the extreme, but keep them to about 20-40 g per meal.
(3) "Petit snacking" is counterproductive
Eating a little when you're hungry" will cause your blood sugar to continue to rise.
It has been shown that insulin burden is reduced when three meals are consumed regularly.
3. prevention through exercise - "muscle switch" to use blood sugar
Exercise is the “best medicine” for preventing diabetes.
(1) Light exercise after meals
Walking for 10-15 minutes within 30 minutes after a meal can reduce blood sugar elevation.
(2) Activities that are easy to incorporate into daily life
- Walk one stop to work and shopping
- Stairs, not escalators
- Standing and stretching, moving once an hour.
Frequency and diligence of exercise are more important than "duration of exercise."
(3) Increase basal metabolism through muscle training
Squats, backstands, pushups, etc. 2-3 times a week.
Muscle is a “storehouse” of sugar, and people with more muscle mass are less likely to develop diabetes.
4. sleep and stress - a blind spot in hormonal balance
Sleep deprivation promotes the secretion of cortisol, which raises blood glucose levels and exacerbates insulin resistance.
Sympathetic nervous tone due to stress is another factor that raises blood glucose.
- Sleep 6-7 hours a day is ideal.
- Avoid smartphones and caffeine before bed
- Stress relief through deep breathing, meditation, and light exercise
Be aware that "stress management is part of diabetes prevention."
5. regular checkups to avoid overlooking “hidden diabetes
Diabetes is a disease that progresses without symptoms.
If you receive any of the following results from a medical checkup, you should have a reexamination as soon as possible.
- Fasting blood glucose: 110-125 mg/dL
- HbA1c: 5.7-6.4%.
This is called "pre-diabetes," and if left untreated, can progress to diabetes within a few years.
6. check early if you have a family history or constitution
Compared to Westerners, Japanese people have weaker insulin secretion and are more likely to develop diabetes even if they are not obese.
If you have a family member with diabetes, regular checkups are recommended starting in the 30s and 40s.
Also, beware of the following people.
- High visceral fat (abdominal circumference of 85 cm for men and 90 cm or more for women)
- Abnormal liver function (fatty liver, MASLD) indicated
- History of gestational diabetes mellitus
7. preventive system at Ikejiri-Ohashi Sera Clinic
In order to prevent the onset of diabetes, we offer a comprehensive lifestyle disease prevention program that includes
comprehensive inspection
- Blood glucose, HbA1c, insulin resistance, fatty liver (MASLD) evaluation
- Vascular check with fundus, ABI, carotid echocardiography, and Holter EKG
educational guidance
- Physician-supervised locavore diet support
- Introduction of exercise therapy and medical diet
- Medical care by a diabetes specialist + lifestyle support
Cross-cutting support
- Evaluate not only diabetes, but also hypertension, dyslipidemia, and musculoskeletal disease together
- Prevent recurrence and progression by improving overall metabolism
summary
- Diabetes is caused by an "accumulation of lifestyle habits," but it can be prevented at an early stage.
- The three elements of diet, exercise, and sleep reduce the risk of developing the disease.
- The key is to keep blood glucose levels "not too high, not too low, and not too stable.
- At the Ikejiri-Ohashi Sera Clinic, we support the development of a diabetes-free body through an integrated approach of examination + diet + exercise + lifestyle support.
References
- The Japan Diabetes Society. Diabetes Care Guide 2024-2025.
- Knowler WC et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention. NEJM, 2002.
- American Diabetes Association. Standards of Care in Diabetes 2024.
- WHO. Global report on diabetes, 2023.
Diabetes Series - Related Article List
1. Know the basics of diabetes
- What is Diabetes - Why does blood sugar rise? Causes and Mechanisms Explained
Introduces the root causes of diabetes, including "insulin resistance," "heredity," and "lifestyle," which are all related to the development of diabetes, in an easy-to-understand manner. - Early Symptoms of Diabetes - Don't Miss the Early Detection Signs
Early signs that are difficult to recognize, such as thirst, polyuria, and weight loss, are carefully explained. - Diagnostic criteria for diabetes - Difference between HbA1c, blood glucose and OGTT and latest criteria
It summarizes the numerical values used for diagnosis and the key points of the recently revised diagnostic criteria. - Diabetes Testing - Comprehensive evaluation of blood, urine, and even complications
Introduction to the comprehensive examination system available at the Ikejiri-Ohashi Sera Clinic, including fundus examination, ABI, and carotid artery echocardiography.
2. Treatment and lifestyle modification
- Diabetes Treatment - Protecting Blood Sugar and Blood Vessels with Diet, Exercise, and Medication
Explains treatment strategies to "prevent complications" rather than "lower the numbers. - Diabetes Diet - Control Blood Sugar Effortlessly with Locavore
A practical diet that emphasizes how to eat, not what not to eat. - Diabetes and Exercise - Muscle is Medicine! The Science of Aerobic x Muscle Training
The benefits of exercise to directly lower blood sugar and how to create an easy to follow exercise routine. - Drug Therapy for Diabetes Mellitus - Latest Treatment Policies and Multi-Drug Approaches
The characteristics of DPP-4 inhibitors, SGLT2 inhibitors, and GLP-1 agonists are compared, and the latest treatment trends are presented.
3. To prevent complications
- Complications of diabetes - Complication measures to remember with "shimeji" and "enoki" mushrooms
The six major complications of neuropathy, retinopathy, nephropathy, gangrene, stroke, and cardiac disease are explained together. - Neuropathy due to diabetes - Mechanisms and countermeasures for numbness and pain in hands and feet
Early signs of peripheral neuropathy and ways to improve life that should be done early. - Diabetes and Renal Dysfunction - Importance of Urine Albumin Testing and Habits to Protect
Practical approaches to reduce the burden on the kidneys and prevent dialysis. - Diabetes and Eye Disease - Causes of Blurred Vision and Early Detection of Retinopathy
Explains how fundus camera examinations work and the risks of neglect.
4. Prevention and early intervention
- Prevention of Diabetes - Reduce blood sugar waves and make your body less prone to diabetes.
Introduces diet, exercise, and sleep regimens to "get in shape before it happens," rather than "fix it after it happens. - Characteristics and constitution of people prone to diabetes - Self-check that you can do now
Early intervention is recommended by sorting out the risk of developing the disease, including heredity, fatty liver, and lack of exercise.
5. Our features and support system
- Lifestyle-related disease treatment at Ikejiri-Ohashi Sera Clinic - Cross-cutting management of diabetes, MASLD, hypertension and dyslipidemia
Includes a comprehensive evaluation system including physician supervised exercise therapy, locavore diet support, fundus, ABI, and carotid artery echocardiography.