The prevalence of diabetes, a dangerous epidemic, has affected millions of people worldwide. The encouraging thing is that in many cases diabetes can be prevented. By adopting simple but effective techniques, you can significantly reduce your susceptibility to developing diabetes and enjoy a more vigorous and vibrant life.
According to Dr Navneet Aggarwal, who is Chief Clinical Officer at BET, “Diabetes is a growing global health threat, with millions of people affected by type 2 diabetes mellitus. The epidemic has reached alarming proportions in India, making it It has become necessary to understand.” and implement effective prevention strategies. “Reducing the incidence of diabetes includes lifestyle modification, early detection and management of risk factors.”
“It is important to understand the basics of type 2 diabetes. It is a metabolic disorder influenced by both genetics and lifestyle habits, with risk factors ranging from obesity to physical inactivity. Identifying high-risk individuals is the first step in prevention. The Indian Diabetes Risk Score (IDRS) is a valuable tool for early detection, making mass screening more efficient, accessible and affordable.”
Talking about management of risk factors, he said, “Effective management of risk factors like blood pressure fluctuations and cholesterol is important. Medications like metformin can be considered for individuals with prediabetes, especially those at high risk. A healthy lifestyle and regular follow-up with healthcare providers like doctors, health trainers and dietitians are important to maintain blood sugar levels.”
Dr. Sandeep Kharb, senior consultant in endocrinology at Asian Hospital Faridabad, suggests the following tips to prevent diabetes:
1. Adopt a balanced diet
The important role of a balanced diet in the prevention of diabetes cannot be underestimated. Choose whole, unprocessed foods that are rich in dietary fiber, such as fruits, vegetables, whole grains and legumes. These nutritions contribute to maintaining stable blood sugar levels while providing vital nutrients. Also, consider reducing your intake of sugary and high-fat foods, as these have the potential to increase your risk of diabetes.
2. Exercise Portion Control
Not only the quality of your food matters but also the quantity. Vigilantly practicing portion control can help maintain a healthy weight and prevent diabetes. Be careful about your serving sizes and avoid overindulgence. This approach may be particularly effective in reducing your susceptibility to type 2 diabetes.
3. Regular physical activity
Exercise stands as a powerful tool in the effort to prevent diabetes. Engaging in frequent physical activity facilitates more effective use of insulin by your body, reducing your risk of developing type 2 diabetes. Try to get at least 150 minutes of moderate intensity exercise on a weekly basis. Activities such as walking, swimming, or bicycling can serve as gratifying ways to stay physically engaged.
4. Prioritize weight management
Maintaining a healthy weight is one of the most effective strategies for avoiding diabetes. Excess weight, especially around the abdominal area, shows a close association with an increased risk of type 2 diabetes. Even small weight loss, if necessary, can have a significant impact in reducing your risk.
5. Get quality sleep
The importance of restful sleep is sometimes underestimated when it comes to diabetes prevention. Less sleep can impair your body’s sensitivity to insulin and lead to weight gain. Aim to get 7-9 hours of restorative sleep every night to help your body regulate blood sugar effectively.
6. Manage stress effectively
Stress levels can cause blood sugar levels to skyrocket and increase the risk of diabetes. Adopt stress management techniques like deep breathing, meditation, yoga or mindfulness to equip yourself with the tools to deal with life’s challenges.
7. Regular Health Assessment
Regular checkups with your health care professional can be helpful in detecting early signs of diabetes or prediabetes. Timely identification is important, as it enables prompt intervention and lifestyle adjustments to prevent the condition from progressing.
8. Stay adequately hydrated
The importance of proper hydration is often underestimated in the effort to prevent diabetes. Consuming adequate amounts of water helps your body function better and can contribute to effective weight management.
9. Exercise moderation in alcohol consumption
Excessive alcohol consumption can lead to weight gain and increase the risk of type 2 diabetes. If you choose to consume alcoholic beverages, do so judiciously.
10. Quit smoking
Smoking not only increases the risk of various health complications but also increases susceptibility to type 2 diabetes. Quitting smoking represents an important step toward diabetes prevention and overall well-being.
Apart from them, Dr. Waseem Ahmed, Loop’s in-house physician and diabetologist, mentioned the following:
- Keep an eye on low sugar symptoms: Be alert for symptoms of hypoglycemia and prioritize stress management.
- Practice Self-Monitoring: Keep track of your daily health, weight, exercise habits and food intake, as well as visit your doctor regularly.
- Get tested from time to time: Never underestimate the power of regular blood tests, foot and skin tests, and vital organ function tests.
Diet to Prevent/Manage Diabetes
Dr. Mickey Mehta- a global leading holistic health guru and corporate life coach said, “A healthy eating plan and staying active can help keep your blood sugar levels in the target range. To manage this, Eat a balanced diet, including physical activity and good sleep based on circadian rhythms. What you choose to eat, how much you eat, when you eat, are all important in keeping your blood sugar levels optimal.”
“The key to eating with diabetes is to eat a variety of healthy foods from all food groups. Obviously, refined sugar, artificial sweeteners, all unnatural sweeteners are not good for human life. They damage our organs, they make us harm. physiology, and they slow down our biological, cellular regeneration. Limiting processed, packaged, refined foods is also not good for our cellular health. Treatments, of course, include avoiding artificial To regulate them and add meaningful fiber, important fibers are fibrous vegetables, fibrous fruits, whole grains like brown unpolished rice, shelled wheat, rolled oats, barley, barley, sprouted grains, lean proteins, nuts, seeds and healthy Fat,” he said.
Prevention of type 2 diabetes is possible through a holistic approach that combines awareness, lifestyle changes, and risk factor management. By empowering individuals with knowledge and practical tools, we can collectively work toward a healthy, diabetes-free future. Collaboration between individuals, healthcare providers, and policy makers is essential to combat this growing health epidemic.
(Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is for general informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified person regarding any medical condition. healthcare provider for any questions you may have regarding.)