Diabetes is a lifestyle related disease in which the amount of sugar in the blood increases. Generally, this disease occurs with increasing age, but in the last few years, diabetes has started making younger people also its victims. According to statistics, 7.7 crore people in the country are victims of diabetes. That means one out of every 11 Indians has diabetes.
After China, India has the highest incidence of diabetes. Dr. Vivek Srivastava, Senior Vice President, Zion Lifesciences, says that today people between 30 and 40 years of age are suffering from diabetes. The surprising thing is that most of them do not even show any initial symptoms of diabetes. If someone in the family has diabetes, this risk becomes even higher. Despite this, diabetes can be prevented by making changes in diet and lifestyle.
5 effective ways to avoid diabetes
Bring vitality to life: (Move more)
The biggest cause of diabetes is sedentary lifestyle. Therefore, first of all do exercise or workout daily. Always keep the body fit. Consult a doctor and if there is a possibility of diabetes i.e. blood sugar is around 100 while fasting, then consult a doctor right away. For this, keep the body active. Never allow weight to increase. Do walking, jogging, running, aerobics, dancing, cycling. Do those activities which can keep your body busy.
Drive away stress: (Keep stress at bay)
If you are often under stress, not only does your quality of life deteriorate, you will also become prediabetic. This will disturb the complete balance of hormones. Due to stress, cortisol hormone will increase and adrenaline will get out of balance. This will also increase the blood sugar level. Therefore, create a new habit and drive away stress from your mind at all costs.
Make radical changes in diet: (Watch what's on your plate)
Right diet can easily save you from the problem of blood sugar. Therefore take a balanced diet. A diet that has a balance of proteins, carbohydrates, fats, vitamins and minerals. Have all the things but neither less nor more. Eat green, fresh vegetables and leafy vegetables as much as possible. Do not touch junk food, processed food. The more green vegetables and fruits you include in your diet, the more healthy you will be.
Keep your weight under control: (Watch what’s on your plate)
Under no circumstances should the body mass index exceed 25. If obesity increases, the risk of diabetes will also increase. If you have become prediabetic then lose weight by 5 to 10 percent as soon as possible.
Avoid sweet drinks: (Avoid drinking your sugar)
Sweet drinks or sugar added things are the enemy in diabetes. Therefore avoid soft drinks, soda, alcohol, beer etc. This also includes energy drinks, soft drinks and syrups. Instead of all these, consume water and coffee.
Why does diabetes occur? There is no exact answer to this but high level of sugar in the body is considered to be one of the main reasons. In diabetes, the amount of insulin starts decreasing in the body. Due to which diabetic patients become easy targets for serious diseases. Therefore, for protection, they need to control blood sugar levels.
Diabetes is a deadly disease, because due to it many types of diseases easily enter the body. Keep in mind that diabetes does not occur suddenly. Besides this, this disease is not always genetic. In most cases, wrong dietary patterns, lack of physical activities, stress, long working hours, insomnia and environmental factors are responsible. In such a situation, protection from this depends only on you. If the blood sugar level keeps fluctuating for a long time, then necessary changes in lifestyle are required.
before meals
The target blood sugar level of a healthy person should be less than 100 mg/dl. At the same time, the blood sugar level of a diabetic should be between 80-130 mg/dl.
1-2 hours after meals
The blood sugar level of a healthy person should be less than 140 mg/dl, while that of a diabetic should be less than 180 mg/dl.
A1C level of blood sugar level in the last three months:
It should be less than 5.7 percent in a healthy person and less than 180 mg/dl in a diabetic.
According to the Mayo Clinic, diabetes increases the risk of heart diseases. Due to which problems like heart attack, stroke, chest pain occur. Apart from this, diabetic patients have a higher risk of diseases like nerve damage, kidney damage, retinopathy, skin mouth condition, Alzheimer's and depression than others.
Drinking water soaked in chia seeds daily on an empty stomach keeps the sugar level under control. Chia/basil seeds are a good source of soluble fiber, so this drink helps in reducing the glycemic load as well as insulin spikes in the body. Chia seeds are also rich in antioxidants, omega 3 fatty acids and magnesium, which reduce the risk of type 2 diabetes.
Taking juice of 2/3 raw gooseberry with normal water and drinking it in the morning keeps the blood sugar level in good condition.
According to Pubmed, this juice is a good source of Vitamin C and also acts as a laxative and helps rid the body of toxins. Apart from this it increases metabolism and reduces insulin resistance.
Use millet dishes and vegetables as much as possible in your diet. This combination of low glycemic index and fiber helps prevent diabetes as well as reverse it.
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