A 7-year follow-up of 500,000 elderly people in a prospective study of chronic diseases in China showed that nearly 80% of type 2 diabetes could be prevented by adhering to six healthy lifestyles or indicators. These six indicators are: 1, maintain a normal body mass index (BMI: 18.5-23.9kg/m2); 2, waist-to-hip ratio up to standard (<0.9 for men and <0.85 for women); 3, healthy diet (more vegetables and fruits, less red meat and white rice); 4, more exercise; 5, quit smoking; 6, limit alcohol (<30g/d). In fact, these 6 lifestyles or indicators, you can do! 1, body mass index 18.5-23.9 body mass index and waist-hip ratio exceeded within the most important risk factors that increase the incidence of diabetes in the country, respectively, 43% and 40% of diabetes is attributable to these two indicators. When the body weight is overweight, or even reaches obesity, or when the weight is repeated like a roller coaster, the insulin in the body will also undergo drastic changes, which can make the insulin sensitivity become poor, that is, insulin resistance, thus leading to the occurrence of diabetes. BMI = weight (kg) / height squared (m2) Chinese adult standards: 18.5-23.9: suitable 24-27.9: overweight 28 or more: obese 2, waist-hip ratio to meet the standard Obese people whose fat is mostly distributed in the waist, abdomen and other parts, these people should be extra careful about the visit of diabetes. Waist-hip ratio is an indicator to predict obesity, the smaller the ratio the healthier. The smaller the ratio, the healthier it is. Generally, a ratio of 0.85 or less for women and 0.9 or less for men is a healthy range. But when the ratio is greater than 1, the risk of developing diabetes will increase significantly. 3, healthy diet: remember the 5 points Research shows that increasing dietary intake of whole grains, fruits and vegetables, fish and poultry, while reducing dietary intake of red meat, processed foods, sweet drinks and starchy foods can reduce the risk of chronic diseases such as type II diabetes. To prevent diabetes, diet can remember 5 points: ① mixed a little: do not care meat, vegetarian dishes, coarse grains, fine grains, eat everything, and the more types the better; ② light a little: less salt, less oil, less spicy, light diet is the most nourishing stomach; ③ fresh a little: the fresher the food, the more seasonal the better, eat more natural food, less processed food; ④ vegetarian a little: green vegetables and tofu to keep safe, the proportion of meat must be reduced; ⑤ A little less: a meal to 7, 8 minutes full is fine. 4, 150 minutes of exercise per week If you want to achieve the effect of diabetes prevention, you must reach 150 minutes of moderate intensity exercise a week, such as 5 days a week, 30 minutes each time. Of course, adults who want to better prevent diabetes should also increase resistance exercise twice a week, that is, lifting dumbbells, doing puller exercises and other fitness equipment exercise. Only with such exercises can we increase muscle energy and really prevent diabetes. So, let yourself walk more on the way from work ~ moving is stronger than not moving! 5, quit smoking Professor Pan An of the School of Public Health, Tongji Medical College, Huazhong University of Science and Technology, in cooperation with researchers from the Harvard School of Public Health and the National University of Singapore School of Public Health, completed a study showing that the risk of diabetes in active smoking is 37% higher than in non-smoking people; in non-smoking people, those who inhale secondhand smoke for a long time have a higher risk of developing diabetes than those who do not inhale The risk of diabetes was 22% higher in those who inhaled secondhand smoke than in those who did not. So it is better to quit smoking, for the sake of the health of the people around you, more for yourself! 6, limit alcohol Excessive alcohol consumption can damage body organs and cause disease, causing damage to the pancreas islets is one of them. When the pancreas is damaged, the release of pancreatic enzymes and insulin will be affected, thus affecting the sugar metabolism, leading to disorders of sugar metabolism, fat aggregation, and eventually the formation of diabetes. The amount of alcohol recommended in the study is less than 30 grams per day, in fact, the general liver capacity of men is 40 grams of alcohol per day, and women even less, at about 20 grams. 40 grams of alcohol is equivalent to about 140 ml of 35-degree white wine and 1,000 ml of beer.