Type 2 diabetes is increasingly affecting younger populations, but many cases can be prevented or even reversed through proper dietary and lifestyle choices.

Foods and Habits to Avoid

• Fat-free foods: Often high in sugar, they can spike blood sugar and trigger inflammation. Opt for foods with a glycemic index below 70.

• Processed snacks: Energy bars, candy, and other sugary snacks contribute to cardiovascular problems and arterial damage.

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• Sweetened breakfast foods: Sugar-rich cereals and yogurts provide calories with little nutritional value; choose plain Greek yogurt, eggs, or unsweetened options.

• Milk and alternatives: Low-fat or sweetened dairy may contain hidden sugars; exercise caution.

• Fats: Moderate consumption of natural animal fats can be part of a healthy diet; avoid fried foods and margarine. Use healthier oils like olive or flaxseed oil.

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• Sugary drinks: Sodas and artificial juices are strongly linked to diabetes. Diet drinks may trigger sugar cravings without providing nutrients.

Tips for Healthier Choices:

• Choose minimally processed meats and avoid additives.

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• Maintain a balance between omega-3 and omega-6 fatty acids.

• Use salt in moderation.

• Consider intermittent fasting under medical supervision to improve insulin sensitivity.

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Signs of Diabetes That Appear at Night

• Frequent urination: High blood sugar leads to excess glucose in urine, causing nighttime trips to the bathroom.

• Night sweats: Often caused by nocturnal hypoglycemia.

• Hypoglycemia symptoms: Hunger, confusion, blurred vision, and palpitations can occur at night.

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• Restless legs syndrome: High blood sugar can damage nerves, causing discomfort and movement urges.

• Sleep apnea: Obesity and insulin resistance increase the risk of breathing interruptions during sleep.

• Increased thirst (polydipsia): High glucose levels dehydrate the body, causing dry mouth and thirst.

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• Fatigue: Insulin resistance prevents cells from accessing glucose efficiently.

• Dry mouth (xerostomia): Reduced saliva production linked to high blood sugar.

• Sleep disorders: Insomnia or disrupted sleep may result from hypoglycemia or hyperglycemia.

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Management:
Monitoring blood sugar, maintaining a balanced diet, regular physical activity, proper hydration, and following medical advice are crucial to manage symptoms and improve overall health.