With sedentary lifestyle, refined and
processed food habits, obesity and diabetes is the new age epidemic. India, in
fact, is being termed as the diabetes capital of
the world given the huge rise in the number of cases over the last couple of
decades.
There are well established risk factors for
diabetes and if these can be
managed, then the chance of delaying onset, controlling progress and containing
complications are highly possible. Read on to know how simple things can be
effective in preventing and managing diabetes.
1.
Weight control: Obesity is the most important
risk factor for developing diabetes. A person with normal BMI is 20 to 40 times
less likely to develop diabetes than an overweight person. Losing about 10% of
the excess weight can help prevent diabetes by more than 50%. Check with your
doctor what should be the ideal recommended weight for you and draw up a
routine (diet, exercise, etc.) that will help you achieve and stay around that
weight range.
2.
Exercise: All methods of exercise help in moving the
muscles, which is drastically reduced given our sedentary lifestyle. Moving the
muscle (as much and as often as possible) ensures they absorb more glucose and
reduce the stress on insulin production. Something as simple as brisk walking
for 30 minutes is good enough to reduce the chances of developing diabetes by
50%.
3.
Don’t be a couch
potato: If watching
television is your favourite pastime, it is time to change it. This puts people
at risk of developing obesity, heart disease and diabetes. Also, watching
television is usually associated with overeating, further adding to the risk of
diabetes.
4.
Fibrous foods: Eating fibrous fruits and vegetables as
compared to refined and fried foods helps prevent diabetes.
5.
Whole grains vs
processed foods: When you have to
choose between a pizza and a bowl of brown rice, go for the latter.
6.
Good fats vs bad
fats: Polyunsaturated
fatty acids are found in vegetable oils, nuts, and seeds and help control
diabetes. Trans fats present in margarine and baked foods are best avoided.
7.
Non-vegetarian
foods: If you have a
choice, pick fish and poultry versus red meat (processed or otherwise). The
fish is rich in Omega-3 fatty acids and helps control inflammation.
8.
Leave the whites: Get off white rice, white refined sugar and
white flours. Include brown rice, brown or demerara sugar and wheat flour
instead.
9.
Smoking: Quit smoking and you will note how beneficial it is
in preventing diabetes.
1 Alcohol: Moderate amount helps in effective
functioning of the insulin.
If you have a family history or have risk
factors, follow the above to prevent diabetes.
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