Being diagnosed with
Type-II (or adult-onset) diabetes brings with it medication, advice on
lifestyle changes, and what things to eat and what not to.
Keeping blood sugar
within the normal range constantly is indeed a challenge for diabetics, not to
forget the damage the disease can cause to vital organs of the body and the
nerves.
Instead of going
through the struggle, doctors say, people would do well to act and take some
action to prevent or at least put off diabetes.
Research shows that
up to 80% of Type-II diabetes can be prevented or / postponed.
Prevention must
become a priority if you're at increased risk of diabetes, for example, if
you're overweight or have a family history of the disease. Note that the
genetic factor becomes secondary compared to the lifestyle factor in the
development of diabetes.
To coincide with
World Diabetes Day, Sridevi KR collates some steps which all of us could take
to keep the disease at bay.
1. Watch Your
Weight..!
Being overweight is
the single-biggest cause of developing diabetes.
Overweight people
are 20 to 40 times more likely turn diabetic than those in a healthy weight
range. So, lose weight if you are over the ideal limit.
2. Exercise..!
A sedentary
lifestyle is indeed a killer and promotes diabetes.Knowing this, all you have
to do is to get some exercise. Go for half an hour of brisk walk every day; if
that's not possible, at least 5 times a week.
Regular physical
activity will help you meet the first goal of losing weight and also increase
your sensitivity to insulin, which helps in keeping the blood sugar in your
body within the normal range.
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| Diabetic Foods |
3. Get Moving..
Include more
physical activity as part of your routine lifestyle.Even small activities like
gardening and stepping out to buy groceries matter. Curb television-watching
because it comes in the way of pursuing something more active.
Every two (2) hours spent watching TV increases the chances
of developing diabetes by 20%.
The more television
people watch, the more likely they are to be overweight or obese.
Research has already linked diabetes to TV
viewing habits.Wrong snacking while watching TV adds to the risk.
4. Take Control of
What You Eat..!
Give up processed
foods. Do not pick them up from store shelves while shopping. That way, you
aren't stocking them at home also.
Avoid processed
carbohydrates.
Go for whole grains.
If bread and pasta are part of your diet, choose the whole grain-based ones.
Include fibre in
good quantity.
That means eating
vegetables, fruits, greens, whole grains, nuts and seeds.
Say no to sugary
drinks. Instead, go for coffee and tea, prefer ably sugarless and low on cream.
You can even drink
fruit juices, without sugar, of course. When it comes to drinks, know that
there's nothing to beat water.
Learn what good fats
and bad fats are and opt for the first variety.
Among good fats are
polyunsatu rated fats found in liquid vegeta ble oils, nuts and seeds which can
help ward off Type-II diabetes.
Trans fats are the
bad fats -they are found in margarines, bakery foods, packaged foods, fried
foods and fast foods. While shopping, if a product that you pick up lists
`partially hydrogenated vegetable oil' on the label, put it back.
Avoid processed meat
and limit red meat. There is growing evi dence that eating red meat (beef,
pork, lamb) and processed red meat (bacon, hot dogs) increases the risk of
diabetes, even when consumed in small quantities.
Swap red meat or
processed red meat with a healthier protein source, such as nuts, low-fat
dairy, poultry or / fish, or / whole grains.
This can lower
diabetes risk by up to 35%. Giving up red meat is best, according to Nurses'
Health Study and the Health Profession als Follow-Up Study.
Include cinnamon in your
diet.
A German study has
showed that cinnamon can reduce blood sugar by about 10%. This spice is also
known to help lower cholesterol and triglycerides, blood fats that may
contribute to diabetes risk.
Take some time off
to learn what foods are good for you and what are not. Include variety in the
foods that you eat and control the portions.
5. Unwind &
Destress each day..!
Chronic stress is
known to send blood sugar levels soaring. A Duke University study says that
simple relaxation techniques can help you keep sugar levels under control.
Deep breathing,
yoga, meditation and taking strolls can help.Make time for your family too.
6. Get a Good
Night's Rest
Sleep shouldn't be
too little or too much. Getting less than six hours of sleep regularly doubles
diabetes risk, according to a Yale University study.Sleeping more than eight
(8) hours triples the risk.
Also, sleep
disruptions interfere with hormones that regulate blood sugar. So ensure that
you get the right amount of shut-eye.
7. Socialise..!
Resist being a loner
and have some social activity. One study showed that women who live alone are
2.5 times more likely to develop diabetes than those with company.
However, if you must
live alone or living by yourself is your choice, and do not like socialising
either, pay attention to what you eat and have a healthy lifestyle.
8. Quit Smoking..!
Smoking brings a
host of health problems, including Type-II diabetes.Compared to non-smokers,
those who go for the puff are 50% more likely to develop diabetes. So, stub
that butt.
9. Have Alcohol in
Moderation
Large amounts of
alcohol may increase the risk of diabetes.
Keep this in mind
when you clink your glass the next time.
10. Get Your Blood
Checked
You can know if you
will develop diabetes by knowing whether you are at the prediabetes level, that
is, having slightly elevated blood sugar levels -100-125 mgdl.
Once you know this,
you can work towards achieving the normal sugar range. Go
for blood tests if
you are 45 or older, are overweight, have a family history of diabetes, suffer
from hypertension or have high cholesterol levels. If your blood sugar levels
are in the prediabetic range, consult a doctor for further advice.
SOURCES:
MAYOCLINIC.ORG, HSPH.HARVARD.
EDU, PREVENTION.COM,
DIABETES.CO.UK, WHO
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