India is among the list of top five countries with the most diabetes sufferers in 2009, organisers of World Diabetes Day have said quoting World Health Organisation (WHO) figures. World Diabetes Day is the primary global awareness campaign of the diabetes mellitus world.Diabetes is not just an old man`s disease but more and more children are falling prey to this lifestyle disease. So,we bring before you simple lifestyle tips to help you prevent against this disease.
Be physically active
Physical activity lowers blood sugar and boosts your sensitivity to insulin. Research shows both aerobic exercise and resistance training can help control diabetes, but you’ll get the best benefits if you do various types of exercise.Half-hour of mild aerobic activity like dancing or tennis five times per week and daily walking reduces risk of type 2 diabetes by 30%.
Get ready to lose weight
Type 2 diabetes is very closely associated with weight, with over 90% of newly diagnosed type 2 diabetics above their ideal weight.Losing some weight could both prevent you from developing diabetes, or help you to better manage your disease if you have already been diagnosed with diabetes.
Get enough of sleep
A new study confirms those workers, and anyone who doesn`t get enough sleep, can harm their health by raising their risk for diabetes and obesity. Not getting enough sleep increases hunger, which leads to weight gain and further raises your risk of getting diabetes.
Have plenty of fibre in your diet
Foods that are high in fiber help to naturally balance sugar levels in the body. You can find fiber in raw fruits, vegetables, beans oatmeal, and whole grains. In addition to the work they put in inside your body, a diet high in fiber will keep you very active and energetic.
Give up on extra sugar
Gorging on pastries and mithais feels awesome.We all have that sugary cravings and these sweetened snacks provide a quick pick-me-up for after-lunch crashes and as fast energy fixes.But if you want to avoid diabetes slow down a bit. Don`t stock up on sugary treats and don`t reach for them when you feel like a lift. Leave fruit, vegetable pieces, nuts, and other healthy items within reach instead.
Check your levels
Blood glucose screening for everyone above 45 and older is highly recommended. Generally, this testing is repeated every three years. But if you have known risk factors (like high blood pressure or obesity), discuss them with your doctor.
Smokers are about 50% more likely to develop diabetes than nonsmokers – and heavy smokers have an even higher risk, according to various reports.Nicotine in cigarette smoke causes large and small blood vessels to harden and narrow, resulting in reduced blood flow to the rest of the body.
Reduce animal fat in your diet
Reducing animal fat intake may help Diabetes risk.Food rich in animal fat contain high cholestrol and add many calories to your body.They also cause plaques to form in your coronary arteries, narrowing the arteries and forcing your heart to work harder to pump blood.