World Diabetes Day - November 14 Diabetes is Preventable


Being diagnosed with Type-II (or adult-onset) diabetes brings with it medication, advice on lifestyle changes, and what things to eat and what not to.
Keeping blood sugar within the normal range constantly is indeed a challenge for diabetics, not to forget the damage the disease can cause to vital organs of the body and the nerves.

Instead of going through the struggle, doctors say, people would do well to act and take some action to prevent or at least put off diabetes.

Research shows that up to 80% of Type-II diabetes can be prevented or /  postponed.

Prevention must become a priority if you're at increased risk of diabetes, for example, if you're overweight or have a family history of the disease. Note that the genetic factor becomes secondary compared to the lifestyle factor in the development of diabetes.

To coincide with World Diabetes Day, Sridevi KR collates some steps which all of us could take to keep the disease at bay.

1. Watch Your Weight..!
Being overweight is the single-biggest cause of developing diabetes.

Overweight people are 20 to 40 times more likely turn diabetic than those in a healthy weight range. So, lose weight if you are over the ideal limit.

2. Exercise..!

A sedentary lifestyle is indeed a killer and promotes diabetes.Knowing this, all you have to do is to get some exercise. Go for half an hour of brisk walk every day; if that's not possible, at least 5 times a week.

Regular physical activity will help you meet the first goal of losing weight and also increase your sensitivity to insulin, which helps in keeping the blood sugar in your body within the normal range.
 
Diabetic Foods

3. Get Moving..

Include more physical activity as part of your routine lifestyle.Even small activities like gardening and stepping out to buy groceries matter. Curb television-watching because it comes in the way of pursuing something more active.

Every two (2)  hours spent watching TV increases the chances of developing diabetes by 20%.

The more television people watch, the more likely they are to be overweight or obese.
 Research has already linked diabetes to TV viewing habits.Wrong snacking while watching TV adds to the risk.

4. Take Control of What You Eat..!

Give up processed foods. Do not pick them up from store shelves while shopping. That way, you aren't stocking them at home also.

Avoid processed carbohydrates.

Go for whole grains. If bread and pasta are part of your diet, choose the whole grain-based ones.

Include fibre in good quantity.

That means eating vegetables, fruits, greens, whole grains, nuts and seeds.

Say no to sugary drinks. Instead, go for coffee and tea, prefer ably sugarless and low on cream.

You can even drink fruit juices, without sugar, of course. When it comes to drinks, know that there's nothing to beat water.

Learn what good fats and bad fats are and opt for the first variety.

Among good fats are polyunsatu rated fats found in liquid vegeta ble oils, nuts and seeds which can help ward off Type-II diabetes.

Trans fats are the bad fats -they are found in margarines, bakery foods, packaged foods, fried foods and fast foods. While shopping, if a product that you pick up lists `partially hydrogenated vegetable oil' on the label, put it back.

Avoid processed meat and limit red meat. There is growing evi dence that eating red meat (beef, pork, lamb) and processed red meat (bacon, hot dogs) increases the risk of diabetes, even when consumed in small quantities.

Swap red meat or processed red meat with a healthier protein source, such as nuts, low-fat dairy, poultry or / fish, or / whole grains.

This can lower diabetes risk by up to 35%. Giving up red meat is best, according to Nurses' Health Study and the Health Profession als Follow-Up Study.

Include cinnamon in your diet.
A German study has showed that cinnamon can reduce blood sugar by about 10%. This spice is also known to help lower cholesterol and triglycerides, blood fats that may contribute to diabetes risk.

Take some time off to learn what foods are good for you and what are not. Include variety in the foods that you eat and control the portions.

5. Unwind & Destress each day..!

Chronic stress is known to send blood sugar levels soaring. A Duke University study says that simple relaxation techniques can help you keep sugar levels under control.

Deep breathing, yoga, meditation and taking strolls can help.Make time for your family too.

6. Get a Good Night's Rest

Sleep shouldn't be too little or too much. Getting less than six hours of sleep regularly doubles diabetes risk, according to a Yale University study.Sleeping more than eight (8) hours triples the risk.

Also, sleep disruptions interfere with hormones that regulate blood sugar. So ensure that you get the right amount of shut-eye.

7. Socialise..!

Resist being a loner and have some social activity. One study showed that women who live alone are 2.5 times more likely to develop diabetes than those with company.
However, if you must live alone or living by yourself is your choice, and do not like socialising either, pay attention to what you eat and have a healthy lifestyle.

8. Quit Smoking..!

Smoking brings a host of health problems, including Type-II diabetes.Compared to non-smokers, those who go for the puff are 50% more likely to develop diabetes. So, stub that butt.

9. Have Alcohol in Moderation
Large amounts of alcohol may increase the risk of diabetes.
Keep this in mind when you clink your glass the next time.

10. Get Your Blood Checked

You can know if you will develop diabetes by knowing whether you are at the prediabetes level, that is, having slightly elevated blood sugar levels -100-125 mgdl.

Once you know this, you can work towards achieving the normal sugar range. Go
for blood tests if you are 45 or older, are overweight, have a family history of diabetes, suffer from hypertension or have high cholesterol levels. If your blood sugar levels are in the prediabetic range, consult a doctor for further advice.

SOURCES: 
MAYOCLINIC.ORG, HSPH.HARVARD.

EDU, PREVENTION.COM, DIABETES.CO.UK, WHO
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