Diabetes is a Lifestyle disease characterized by high blood sugar levels that was once common among the elderly. “However, the incidence of diabetes is also increasing in the younger age groups, making it a public health problem. According to estimates, India has around 77 million people, which comes down to about 1 in 11 Indians, diagnosed with diabetes, making it the second most affected country in the world after China,” said Dr. Vivek Srivastav, Senior Vice President of Zeon Lifesciences. .
Today, many people in their 30s and 40s may also be at risk of diabetes without even realizing it due to low or no visibility of symptoms. “Your personal risk of falling into diabetes increases if it runs in your family. However, it can be reversed and treated to some degree with lifestyle and dietary modifications,” said Dr. Srivastav, sharing some tips to keep in mind.
Move more
Sitting is the new smoking. A sedentary lifestyle is known to increase the risk of type 2 diabetes. Regular exercise and workouts, approved by a trainer or doctor, help control prediabetes by lowering blood glucose levels. In addition, being active can improve the state of the body. insulin sensitivity. It can also help control your weight, which is crucial to prevent diabetes. Try brisk walking, jogging, and running, and move gradually to aerobic exercises like dancing and bicycling.
Weight control
Being overweight or having a body mass index greater than 25 may increase the risk of developing type 2 diabetes. If you are diagnosed with prediabetes, gradually losing 5 to 10 percent of your body weight can significantly improve your chances of delaying or reverse diabetes predominance. Ask a trainer to help you focus on the abdominal fat in your abdomen, as a large waist circumference is known to increase the risk of diabetes.
Keep stress at bay
Stress it can make you sick, but it can also make you prediabetic, or at least make your condition worse. An imbalance of the stress hormones cortisol and adrenaline, known for the fight or flight response, can cause blood glucose levels to spike and stay high. Make time for rejuvenation to fit into your schedule and don’t push yourself to work like a machine. Take time to laugh and spend quality time with friends and family. Schedule time for walks, gardening, or other hobbies that help you de-stress.
Make sure you eat well and clean (Source: Getty Images/Thinkstock)
Look what’s on your plate
Consider the composition of your meals. Is there an adequate balance between proteins, carbohydrates, fats and necessary vitamins and minerals? For a healthy serving, one should fill half their plate with non-starchy vegetables and leafy greens, and the rest with healthy carbohydrates, whole grains, and lean protein. Stocking up on fiber will ensure satiety without elevating sugar in the blood. “Eat nuts and fruits, even if they seem sugary, but in moderation,” said Dr. Srivastav.
Avoid drinking your sugar
added sugars it should be avoided at all costs to prevent it from developing into diabetes. Sweetened beverages can spike blood sugar levels and provide little nutritional diversity, such as protein. This includes energy drinks, sodas, and any syrup or liquid dessert. Research says that substituting a daily serving of a sugary drink with low-calorie alternatives like water, coffee, or tea is associated with a 2-10 percent lower risk of diabetes.
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Source: news.google.com