一定要在这个年龄前，就开始控糖！很多人都晚了

Core Viewpoint - The article emphasizes the importance of early blood sugar management, particularly before the age of 35, due to rising diabetes rates among younger populations in China and the associated health risks [1][2]. Group 1: Rising Diabetes Rates - The diabetes prevalence among males aged 20-24 in China has surged from 1.99% to 7.42%, with a threefold increase in the incidence rate for those under 40 [1]. - The American Diabetes Association and the latest Chinese diabetes prevention guidelines have lowered the recommended age for blood sugar testing from 40 to 35, reflecting a significant shift in health recommendations [2]. Group 2: Biological and Lifestyle Factors - Metabolic function declines sharply after age 30, with muscle mass decreasing by 1% annually, which impairs the body's ability to process glucose [2]. - By age 35, pancreatic beta cells that secrete insulin age more rapidly, leading to decreased insulin production and increased blood sugar levels [2]. - Modern lifestyle factors such as work stress, sedentary behavior, and high sugar intake contribute to insulin resistance, increasing the risk of developing type 2 diabetes by 5% to 10% annually if not managed [3]. Group 3: Early Intervention Benefits - Early blood sugar control can protect pancreatic beta cell function, allowing them to recover and maintain their ability to regulate blood sugar effectively [5]. - Starting blood sugar management before age 35 can reduce the risk of cardiovascular diseases by 20%, with specific reductions in heart attack and stroke risks of 25% and 31%, respectively [6]. - Early intervention can also lower the risk of microvascular complications, such as retinal disease and diabetic kidney disease [7][8]. Group 4: Cost-Effectiveness of Early Management - Managing blood sugar early can significantly reduce healthcare costs associated with diabetes medications and complications, such as dialysis and surgeries [10]. Group 5: Practical Tips for Blood Sugar Control - Dietary adjustments include a balanced meal ratio of carbohydrates, vegetables, and proteins, and opting for low glycemic index foods while avoiding sugary drinks [11]. - Incorporating fragmented exercise into daily routines can help meet physical activity recommendations without requiring large time commitments [12]. - Replacing high-sugar snacks with healthier options like nuts, yogurt, and fresh fruits can aid in maintaining stable blood sugar levels [13].