Given the rapid rise in diabetes cases, the deadly disease could soon become an epidemic. Unhealthy eating habits and sedentary lifestyles are the main culprits among the various underlying causes of diabetes among young and middle-aged people. It often leads to diabetes (diabetes and obesity), which greatly affects life and longevity. Diabetes, with its many complications, can reduce quality of life and increase stress as blood sugar levels must be constantly checked and a restricted diet and daily medication must be taken. Prevention is better than cure, and certain lifestyle and dietary changes can greatly reduce your risk of developing diabetes. (Read also: Diabetes: Expert reveals his easy 6M formula for managing blood sugar this Diwali)
“Type 2 diabetes, the most common type of diabetes, is largely preventable through lifestyle changes such as eating a healthier diet and being more physically active. Family history of cholesterol or diabetes.
If you have pre-diabetes, where your blood sugar levels are higher than normal but not high enough to be diagnosed with diabetes, making simple lifestyle changes can prevent or delay the onset of diabetes,” Ranjit Unnikrishna. Dr. Ng – Vice President and Consultant, Dr. Mohan’s Center for Diabetes Specialty.
Making some changes, such as incorporating simple exercise and dietary changes into your daily routine, may help you avoid serious health complications from diabetes. , are just a few of the possible consequences of refusing lifestyle changes.
Dr. Unnikrishnan suggests five natural ways to prevent diabetes before it sets in.
1. Keep weight down: You can reduce your risk of diabetes by about 60% by changing your diet and exercise and losing just about 7% of your weight. The American Diabetes Association recommends that a person with prediabetes lose 7% to 10% of her body weight to prevent the disease from progressing. The more weight you lose, the greater the health impact. Determine your weight loss goals based on your current weight. Be sure to talk to your doctor about possible goals, such as losing 1-2 pounds per week.
2. Be physically active: Being more active has been proven to improve quality of life. Even just a little bit of physical activity each day can have huge health and wellness benefits. Exercising regularly has many benefits. Exercise has been shown to help people lose weight and control blood sugar levels by increasing sensitivity to insulin. Maintaining a healthy weight is important for adults of all ages. However, most people set their goals with a focus on weight loss, not just weight maintenance.
3. Healthy Eating: The importance of plants in your diet is that they provide carbohydrates in addition to essential vitamins and minerals. Carbohydrates include sugars, starches and dietary fiber. Dietary fiber or roughage is anything that the body cannot digest or absorb.Fiber-rich foods can help you lose weight and lower your risk of diabetes. Examples of healthy, fiber-rich food choices include: , fruits and non-starchy vegetables such as leafy greens and broccoli. Legumes such as legumes, chickpeas and lentils; You can replace refined sugar in your diet with sucralose. Sucralose is a sugar substitute and sweetener that slows the absorption of sugar and lowers blood sugar levels while providing low-calorie and low-carbohydrate benefits.
4. Focus on healthy fats: Eating healthy fats can have a positive impact on your weight and overall health. Foods high in fat should be eaten in moderation to lose weight. Unsaturated fats, often called “good fats,” provide the benefits you need for weight management. Health benefits can be obtained from both monounsaturated and polyunsaturated fats. The best sources of fat of sorts are olives, sunflowers, safflower, cottonseeds, and canola oil. Nuts and seeds are an easy way to add variation to your diet. Almonds, peanuts, flaxseed and other varieties each have their own benefits. Fish such as salmon, mackerel, sardines, tuna and cod are good. Saturated fat is found in dairy products and meat. These “bad fats” should only be consumed in small amounts. Otherwise, you risk clogging your arteries and other health problems. Eat low-fat dairy products and cut down on red meat and high-fat poultry.
5. Avoid fad diets and focus on healthier choices: In keeping with the “you are what you eat” philosophy, many fad diets, such as the Paleo diet and the keto diet, help you lose weight. However, due to its limited duration, there are few studies on its effectiveness in preventing diabetes.
One of the most important dietary goals is maintaining a healthy weight and lifestyle well into the future. That’s why it’s important to make decisions that you can commit to for the rest of your life. That means mixing some food preferences with some healthy decisions, such as taking time in the kitchen each day to prepare the foods you love without the guilt.
One strategy that can help you improve your food choices and eat healthier is to eat in portions. The plate has his three divisions to promote healthy eating. lean meat.
The American Diabetes Association recommends regular screening with a diagnostic test for type 2 diabetes for all adults over the age of 40 and the following groups: I had gestational diabetes.
“Once you have been diagnosed with prediabetes, there are many treatment options that may help. If your child is overweight or obese and has a family history of type 2 diabetes or other risk factors, they are at risk of developing It’s important to talk openly with your doctor about your concerns about preventing diabetes.Your doctor will appreciate your efforts and make suggestions based on your medical history and other factors. may be provided.
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