According to the World Health Organization, there are about 346 million people worldwide with diabetes, with more than 80% of deaths occurring in developing countries.Diabetes is the leading cause of kidney failure in the world. The situation threatens to deteriorate further if we choose to remain complacent and non chalant about our health. So don’t get trapped in the fangs of this sweet killer-Diabetes and follow these simple lifestyle tips to avert this disease. But most importantly, stay informed and well aware about your body.
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, and help you to better manage your disease if you have already been diagnosed with diabetes.
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%.
Give up on extra sugar
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.
Get enough of sleep
A new study confirms that 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. Deep restorative sleep is essential to regulate blood sugar levels
Have lots of fibre in your diet
Food that is high in fiber helps 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.
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.
Say no to smoking
Smokers are about 50% more likely to develop diabetes than non-smokers – 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 cholesterol 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.
Compiled by: Ritu Singh