• • Preventing diabetes means adopting healthy eating habits, staying physically active, and monitoring your health metrics.

    Summer is behind us: we’ve enjoyed the sun, relaxation, and—let’s admit it—some indulgence at the table. With autumn’s arrival, the days shorten, routines stabilize, and it becomes the ideal time to take care of ourselves, regain balance, and pay particular attention to metabolic health.

    For those living with diabetes—or looking to prevent it—autumn is the perfect season to establish healthy new habits.

    Practical Tips from Dr. Principe, Diabetologist at Ars Medica Clinic

    How to Prevent Diabetes: Embrace the Colors of Autumn on Your Plate

    Seasonal vegetables not only enhance the flavor of your meals but also help regulate blood sugar levels. Fruits, consumed in moderation and preferably between meals, provide essential nutrients needed by the body.

    Vegetables are rich in fiber, which helps reduce the intestinal absorption of carbohydrates and prevents sharp spikes in blood glucose.

    Chestnuts, a popular autumn treat, should be enjoyed in moderation, as they contain a significant amount of carbohydrates.

    Choose whole grains and minimally processed flours, which are richer in fiber, minerals, and vitamins.

    Combat Sedentary Habits

    While warmer days often make it easier to postpone physical activity, autumn is perfect for exercising outdoors. Here are some tips for maintaining consistent activity—remember, intense training is not the only option:

    • Aim for at least 150 minutes of physical activity per week, both aerobic and/or anaerobic, spread over 4–5 days, indoors or outdoors.

    • Activities can include stationary cycling, bodyweight exercises, yoga, Pilates, running, or brisk walking, ideally structured with guidance from a personal trainer.

    • Choose activities that spark your interest, ensuring continuity and making it easier to stick with the routine.

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Consistency: The Hidden Key to Managing Diabetes

Sleep disturbances can worsen blood sugar control, so it’s important to adopt habits that promote restful sleep: avoid alcohol or heavy evening meals, and refrain from consuming coffee or tea before bedtime.

Eating at regular times and having small snacks between meals helps control appetite during main meals.

Staying properly hydrated, especially in older age, not only supports overall health but also helps prevent side effects from medications.

Know and Monitor Your Numbers

Taking control of your body also means keeping track of your values:

• Measure your blood glucose as directed by your diabetologist.

• Record your results to more easily monitor progress and adjust therapy if needed.

• Schedule regular check-ups with the Diabetology Team at the clinic.

It’s important to perform:

• HbA1c tests 2–3 times per year

• Creatinine, spot microalbuminuria, and lipid profile at least 1–2 times per year

Your diabetologist will also help coordinate specialist visits to screen for potential diabetes complications.

Share Your Journey

Managing or preventing diabetes becomes easier when it’s a shared effort. Involve your family in food choices, seek advice from a nutritionist, and maintain ongoing communication with your diabetologist.

Autumn is not just the season of falling leaves—it’s also a time of new opportunities to regain balance. With small daily steps, we can take care of our health, better manage diabetes, and approach winter with more energy and peace of mind.