Reducing the risk of type 2 diabetes, cardiovascular disease and obesity

Sport and regular exercise in everyday life help to prevent a variety of illnesses. These are, for example, high blood pressure, cardiac insufficiency, type 2 diabetes and severe overweight (obesity).

The following applies: Any form of exercise is good for your health. Even regular stair climbing has been proven to improve physical fitness. A combination of endurance sports and strength training is ideal. It strengthens the cardiovascular system and also helps to prevent musculoskeletal problems.

In many cases, people with a pre-existing condition can also positively influence the course of their disease and improve their own quality of life through regular sport and exercise. Regular exercise after a heart attack reduces the risk of further heart attacks. In people with type 2 diabetes, exercise also improves the sensitivity of the body cells to insulin.

The choice of sport and the intensity of exercise should be based on the individual’s state of health. If you have a pre-existing condition or are older, you should first seek medical advice. It is generally advisable to start with short training sessions or make sure that exercise is regularly integrated into everyday life, for example by taking short walks.

You can find more information about the effects of regular exercise on health in our background article.
 

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Having excess weight or severe overweight (obesity) has a major impact on quality of life and health. This significantly increases the risk of heart disease such as atrial fibrillation or heart failure as well as type 2 diabetes and many other illnesses. In Germany, more than every 2nd person has excess weight or severe overweight (obesity). Men are more frequently affected than women.

The good news: Losing just a few kilograms has a positive effect on health and reduces the risk of complications. For example, blood pressure drops, cholesterol and blood lipid levels change measurably, and the liver and musculoskeletal system are relieved. In people with diabetes, losing weight improves blood sugar levels. Overall, the risk of heart disease is significantly reduced.

However, crash diets usually only lead to short-term success and to renewed weight gain, resulting in what is called the yo-yo effect. It is therefore important to change your personal lifestyle permanently. The focus is on a balanced and calorie-reduced diet, regular exercise and a long-term change in your personal behavior.

You can find more information and tips for healthy and long-term weight loss in our background article.
 

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A sustainable lifestyle means living today in such a way that future generations can also live as we do. Important goals are the reduction of the carbon footprint and the conservation of resources. Among other things, this can be achieved with a sustainable and healthy lifestyle.

There are many ways to reduce your personal carbon footprint such as using low-flow shower heads, shopping sustainably, avoiding cars and air travel wherever possible, insulating your home or using green electricity – while often saving money in the process.

A healthy lifestyle with regular physical activity and seasonal and regional food not only protects the environment, but also strengthens your own health. This helps to reduce the risk of developing cardiovascular diseases and type 2 diabetes. In addition, climate change can be particularly dangerous for people with cardiovascular disease, diabetes or obesity.

You can find more information about a sustainable and healthy lifestyle as well as practical tips for a climate-friendly everyday life – also during hot spells – in our background article.
 

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Many people are familiar with stress in their everyday life, be it the deadline at work, the missed bus in the morning or juggling too many tasks at the same time. Care should be taken when it comes to prolonged exposure, because constant stress significantly increases the risk of type 2 diabetes, heart attacks, strokes and many other illnesses. 

In this case, it is important to take active countermeasures by reducing stress factors such as too many appointments and constant pressure. Relaxation techniques, such as yoga or autogenic training, as well as sport and sufficient exercise, can also help to reduce stress. 

You can find more information about stress, its effects on health and how it can be avoided and reduced in our background article.
 

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Healthy sleep means sleeping long enough and without interruption so that body and mind can recover undisturbed. Adults should get at least 7 hours of sleep per night in order to feel rested. Those who sleep poorly, on the other hand, often do not feel rested, are tired when they wake up, are easily irritable or have difficulty concentrating.

People who permanently suffer from sleep problems or sleep disorders have an increased risk of cardiovascular disease, type 2 diabetes, severe overweight (obesity) and depression.

There are many simple ways to improve your sleep and health. Anyone who continues to have sleep problems despite all behavioral changes should seek medical advice to prevent negative effects on their health. 

You can find more information and tips for healthy sleep in our background article.
 

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For many people, regular alcohol consumption is an integral part of their life – whether it’s a beer after work, a glass of wine with dinner or a cocktail at an evening get-together with friends. On average, 10 liters of pure alcohol are consumed per capita in Germany.

Contrary to what has long been assumed, even small amounts of alcohol are harmful to health. It promotes cardiovascular and liver diseases, cancer and type 2 diabetes. Even the much-cited glass of red wine is not “good for the heart” according to current knowledge, nor does it protect against other diseases. The recommendation is therefore: the less alcohol, the better. It is best for your health if you avoid alcohol completely.

If you want to drink less or no alcohol at all, you should rethink and adjust your own habits. If you notice that giving up alcohol is causing you problems, you should contact your doctor or an addiction counseling center.

You can find more information about the benefits of giving up alcohol and how this can be achieved in our background article.
 

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Metabolic syndrome is not an autonomous disease. Rather, it refers to the joint occurrence of several risk factors or clinical pictures:

• Severe overweight (obesity)
• High blood pressure
• Elevated fasting blood sugar level
• Elevated blood lipids

Metabolic syndrome increases the risk of cardiovascular disease and type 2 diabetes. Around every 4th Person is affected in this country.

Lack of physical activity, increased alcohol consumption, an unhealthy diet, smoking, stress and lack of sleep increase the likelihood of developing metabolic syndrome. To treat or prevent metabolic syndrome, the most important thing therefore is to change your lifestyle and bring your blood sugar, blood lipid and blood pressure levels into the normal range. Reducing your excess weight, if any, also has a positive effect on the risk of developing cardiovascular disease, fatty liver or type 2 diabetes.

You can find more information about metabolic syndrome in our background article.
 

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