Core Insights - Diabetes, especially type 2 diabetes, is not an abrupt disease but rather a long and hidden process, with early warning signs that should not be ignored [1] Group 1: Symptoms and Early Warning Signs - Common symptoms indicating potential diabetes include fatigue, excessive thirst, frequent urination, blurred vision, skin issues, and slow wound healing [6][7] - Individuals with a history of giving birth to large babies are at a higher risk of developing diabetes [6] Group 2: Prevention and Management Strategies - For high-risk individuals, preventing obesity and regular check-ups are crucial [7] - For diagnosed patients, managing diet and exercise under medical guidance can help maintain a quality of life similar to that of healthy individuals [7] Group 3: Dietary Recommendations - A balanced diet should include a variety of food groups such as grains, fruits, vegetables, and proteins [8] - It is advised to reduce intake of fatty meats and processed foods while opting for high-fiber and low-GI foods [9] Group 4: Eating Habits - Slowing down the eating pace can lower the risk of diabetes, with recommendations to take 15-20 minutes for breakfast and about 30 minutes for lunch and dinner [10] - A suggested eating order is vegetables, followed by protein, and then carbohydrates [10] Group 5: Lifestyle Modifications - Adequate sleep of 7-8 hours is recommended to maintain hormonal balance and prevent blood sugar fluctuations [13] - Regular physical activity is essential, with a target of at least 150 minutes of aerobic exercise per week, along with resistance training [14]