1. Get your sugar levels checked:
A lot of people have prediabetes (fasting sugar: 100-125 mg/dl) and are
totally clueless about it. A blood sugar test will help you to
understand whether you’re prediabetic and what are your chances of
developing diabetes. If you get diagnosed with prediabetes, then you can
take the right steps and prevent it from transforming into irreversible
diabetes. Here are things you should know about prediabetes.
2. Change your lifestyle:
Small changes can make a huge difference.Several studies on diabetes prevention programme have proved that
diabetes can be prevented effectively by giving up sedentary lifestyle
and adopting healthier changes.
3. Eat healthy:
Eat a healthy diet that has low calories, especially low saturated
fats. Trials have shown that fat intake should not exceed 30 percent of
the total calorie intake, whereas saturated fats should be restricted to
just 10 percent. Include more of vegetables, fresh fruits, whole
grains, dairy products and sources of omega 3 fats. Also, increase your fibre intake.
4. Eat smart by limiting your portion size:
How
much you eat and when you eat is as important as what you eat. Reducing
portion size and dividing meals throughout the day reduces the risk of
obesity and diabetes. Eating proportionately will
definitely be more helpful than starving yourself and overeating later
due to excessive hunger. Irregularity in pattern of eating also causes
drastic changes in blood sugar levels.
5. Be physically active:
The
best way to stay healthy is to exercise. It will not only help you to
prevent diabetes but also have a positive effect on your overall health
and well being. You will feel fresh and energetic.
Overweight and obese people should have exercise on the top of their daily to-do list. Here’s a complete weight loss guide for you. 30
minutes of exercise whether aerobics or simple activities like dancing,
playing tennis, brisk walking can reduce the risk of type 2 diabetes by
30 percent. If you find it difficult to exercise in day time, walk
between your mini-breaks or after having meal within your office
premises. This will regulate your blood sugar levels and reduce your
risk of developing diabetes.
6. Quit smoking:
People
who smoke double their chances of developing diabetes. Even if you
follow other healthy habits but still continue to smoke, it’s not going
to help you. You have to kick your habit, only then other changes can
have full positive impact on your health.
7. Limit your alcohol intake:
Heavy drinkers are
more prone to gain weight. With obesity your risk of diabetes
increases. If you’re prediabetic, alcohol will cause a rise in blood
sugar and you may soon become a diabetic.
8. Get sufficient sleep:
A good night’s sleep of at least 7-8 hours in a day is a must. Adequate
sleep will keep your energy levels high during the day, and most
importantly it will minimize your cravings for high-calorie food.
9. Manage stress:
The more you will get stressed, the more you will tend to follow
unhealthy habits. Studies show that stress hormones alter blood glucose
levels directly and increase the risk of the diabetes. To lower your
stress levels practice meditation, do yoga, listen to music or do any activity that makes you happy and stress free.
10. Regular health check ups:
There
is no evidence that diabetes can be prevented indefinitely. Lifestyle
changes can prevent it as long as you stay committed to follow them. Also,
as you get older the risk of high blood pressure, heart diseases and
other health problems increases, and these are all linked to diabetes in
their own way. So, it’s best to get a complete health check up done,
particularly after the age of 45 years.
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