The development of type 2 diabetes mellitus is not so much genetics as we and our unhealthy habits. So, in many respects it depends on us whether the disease will develop or not.. Type 2 diabetes not only impairs the endocrine system, but is also a powerful risk factor for the development of cardiovascular diseases, in particular myocardial infarction and cerebral stroke.. Most patients with diabetes die from the complications of these particular diseases.. There is a condition when the level of glucose in the blood is elevated, but not enough to diagnose diabetes. In such cases, doctors talk about prediabetes, which, although far and not always turns into the disease itself, but represents a real threat.. It is important not to miss this moment, because it is still possible to take measures to prevent the disease from developing. First of all, it concerns the improvement of lifestyle, especially adherence to the principles of healthy eating and regular preventive examinations.. And to start thinking about the prevention of type 2 diabetes mellitus (popularly called elderly diabetes) should be no closer to 50 years, but as soon as possible. Ideally, future mothers should think about this before the baby is born.. It is known that the birth of children weighing more than 4–4.5 kg significantly increases the risk of developing type 2 diabetes.. The most active preventive measures are shown to people in whose families they already have diabetes.. And it is necessary to engage in prevention throughout life. After all, this is not a hundred meters, but a marathon. So you should not rely on a magic pill, but you need to tune in for a long distance.. Important! The risk factors for diabetes that can be affected: smoking unhealthy diet obesity hypodynamia high cholesterol hypertension stress stress excessive consumption which cannot be affected: age, heredity Reduce the risk Reduce the risk of diabetes mellitus will help such recommendations. Observe the principles of healthy eating. Useful: Vegetables and fruits (500 grams or more per day), daily whole-grain products (2-3 slices of whole-grain bread or a plate of whole-grain cereal porridge). Reduce to less than 10% of daily calories: Saturated fats (butter, lard, fatty meat and dairy products). You can replace them partially with polyunsaturated fats (olive, canola, corn and other vegetable oils). Meat, poultry - 2–3 times a week, fish - 2 times a week (fatty fish - 1 time per week). Limit: Salt to 5 g per day. Significantly reduce: sweet soft drinks (juices, compotes, soda); trans fats (fast food, margarine, confectionery). Increase physical activity Healthy requires at least 150 minutes of moderate physical activity per week or at least 75 minutes of intense activity per week.. Particularly useful are aerobic exercise on a regular basis.. The duration of each workout is at least 10 minutes, it is better to distribute the load evenly throughout the week - ideally daily or 4–5 times a week. Get prediabetes test. Glucose Tolerance Test. This analysis is considered the most accurate diagnostic method for detecting prediabetes.. He checks the rate of glucose in the tissue.. The level of sugar in a healthy person 2 hours after eating normalizes. With prediabetes, it remains elevated.. In a healthy person a couple of hours after the glucose load, the sugar level will not exceed 7.8 mmol / l. At a level of from 7.8 to 11.0 mmol / l, they indicate impaired glucose tolerance (prediabetes). Blood glucose level of more than 11.0 mmol / l indicates diabetes. Glycemia on an empty stomach. Norm - less than 6.1 mmol / l. If the level of glucose in blood taken from a vein is 7.0 mmol / l or more - this is diabetes. Prediabetes - fasting glucose in the range of 6.1–6.9 mmol / l. Glycosylated hemoglobin. Norm - up to 5.7%. Prediabetes 5.7% - 6.4%. Diabetes - 6.5% or more.