DIABETES PREVENTION: 5 TIPS FOR TAKING CONTROL

In the era of fast foods and packaged foods diabetes is spreading like a pandemic. It is prominently seen in young kids and teenagers. According to the new study published by Lancet 11.4%population are diabetic and this number is increasing every year. Every 3 out of 5 Indians are diabetic. It is like a ticking bomb. The younger generation which consumes sugary foods like cakes ice cream, and cereals are more at risk for obesity and prediabetes

People have high blood sugars because they are unable to make enough insulin, a hormone, to digest the sugars in the body.

There are two types of diabetes 

TYPE1 is an autoimmune disease where the body attacks the insulin-producing cells in the body due to which the body cannot metabolize sugar. This type of diabetes is seen usually in kids. Such type cannot be reversed but can be managed by taking insulin daily.

TYPE 2 is more common in adults where the body cannot manage insulin properly. This type is mainly caused by an unhealthy lifestyle. Managing Type 2 diabetes typically involves lifestyle changes, medications, and sometimes insulin.

The good news is that it can be managed and reversed by adopting a healthy lifestyle. Let us see how a few changes can help reverse diabetes.

1. FOCUSING ON EATING A HEALTHY AND BALANCED DIET: We all have heard this statement “Eat healthy or u will fall sick”. But very few follow it. Eating a balanced diet can keep us away from many illnesses. Inculcate a healthy food culture in your family and ensure everyone follows it This helps to cultivate good eating habits in your kids. The key here is to focus on a nutrient-rich diet that has carbohydrates, fiber, protein, and fats in the required amount.

• Eat whole grains like jowar, bajra,nachini that have a low glycemic index. Such types of foods are slower to raise a person’s blood sugar levels. Avoid eating foods like pasta, bread, cakes, etc.
• Add foods like whole grains, fish, fruit like papaya, green leafy vegetables eggs, etc.
• Eat foods with high fiber, such as fruits, vegetables, whole grains, and legumes, to help regulate blood sugar levels and maintain a healthy weight. Fiber slows the absorption of sugar, reducing the risk of blood sugar spikes.
• Limit or avoid snacking on foods that have high sugar content like cereals, chips, colas icecreams. On the contrary opt for foods like berries, nuts dry fruits etc to avoid sugar cravings.
• Try to eat healthy fats from foods like avocados, nuts, pumpkin seeds, olive oil virgin coconut oil, and ghee. These are good fats that help keep you full and can improve insulin sensitivity.

2. MAINTAIN A HEALTHY WEIGHT: Have you come across people with a big belly? These people are more prone to diabetes.

• Exercising helps to manage diabetes Try walking 8000-10000 steps every day. Incorporate weight lifting into your exercise routine at least thrice a week.
• Losing 5-10% of the body weight can help to manage your insulin levels.
• Try to eat before sunset keeping a minimum of 12 fasting before your next meal. Fasting at least twice a month has proven effective in managing diabetes.
• Stay hydrated and avoid aerated drinks and alcohol.
• Be mindful of your portion size Using smaller plates and bowls is a great tip to reduce your portion size.
•  Try not to eat large meals at once. Eat small meals at regular intervals. Avoid overeating.

3. Manage sleep cycles: Irregular sleep cycles are the most common causes of any lifestyle disease. 

• Prioritize sleep. Aim to get at least 7-9 hrs of good sleep every day. Irregular sleep cycles affect your body’s ability to use insulin effectively and increase your appetite, leading to weight gain.
• Create a bedtime routine such as a warm shower, listening to relaxing music, or drinking a hot camomile tea. This helps you recover from a stressful day and helps you sleep better.
• Avoid screens and mobile at least 30 minutes before you sleep. It helps to  sleep peacefully

4. Manage stress: In this fast-paced world it is very difficult to avoid stress, but we can surely learn to manage it effectively. Stress leads to many heart diseases.

• Plan your day to avoid last-minute stress.   
• Practicing yoga and meditation is the most effective way to manage stress.  Practicing deep breathing exercises can help relieve stress effectively.
• Indulge in weekend leisure activities like swimming, cycling, or hiking with your family. Plan vacation getaways with your friends or family. This helps to manage stress

5. Regular follow-ups: A regular follow-up with your doctor can help in early detection of diabetes. 

• Early detection and management are key to preventing diabetes. Regular screenings can help detect risk factors of diabetes such as family history,type1 diabetes, and obesity  
• Routine check-ups help you keep a regular track of your insulin levels. This makes it easier to make changes in your diet.

Diabetes management can be done effectively only through lifestyle changes. The individual should be committed to eating healthily and exercising. Managing stress can improve your overall health. A regular sleep cycle makes individuals less irritable and helps them focus better on their work. Small changes in your daily routine can help manage diabetes and the person can be off medications. We teach our kids to make healthy food choices by following a balanced lifestyle.

Take your first step towards better health.

Are you ready to take control of your health? At Varenya Clinic we are here to guide and support you in your health journey. Our team of expert doctors and nutritionists is here to guide you through the journey. They will help you to make better choices for a healthier life.

Be a part of our mission to make the world diabetic-free.

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