Top Tips to Prevent Diabetes

Over the pest few years, patients suffering from diabetes have reached an all time high. On India Diabetes Day, Nisha Gangwani gets you tips to   prevent this disease.

BE ACTIVE

Leading an active lifestyle will help you manage your body’s glucose level. Try to include dome form of exercise to your daily regimen depending on your stamina. Exercise also leads to weight loss, which further decreases your risk of developing diabetes. If exercising isn’t your thing, try other forms of workouts like a 30 minute walk, joining a dance classes. Any from of physical activity is encouraged.

AVOID SMOKING AND ALCOHOL

Smoking  cigarettes not only leads to cancer but also hat disease which makes preventing diabetes even more difficult. Daily intake of alcohol increases appetite and significantly lowers you sugar level.

DIET CHANGES

Bring about changes in your diet by eating healthy, getting rid of foods that are harmful and toxic for your body. Increase your daily intake of fiber by eating more apples, whole grains, oatmeal, est. as fiber balances the sugar level in your body. Avoid foods that are starchy like rice, sugar, pasta, bread, etc as they only lead to weight gain and are high in refined carbohydrates. Consume starchy food in moderation.

AVOID TRANS FAT

Trans Fat found in hydrogenated vegetable oils, chips, junk food, etc are extremely unhealthy for you. Consumption of trans fat has been linked to heart disease which in turn can lead to type 2 diabetes.

GET REGULAR CHECK UPS

If there’s a history of diabetes or heart diseases in your family or have major symptoms responsible linked to such diseases like obesity, high blood pressure, get your glucose level checked regularly to rule out such possibilities.

CHECK YOUR FEET            

Diabetes can damage your nave endings in your feet, making it difficult for you to feel blisters, sores and other injuries. Look for cuts, bruise and swelling around your feet. Consult a doctor if you notice such symptoms.

AVOID EXCESS TEAS AND COFFEE

Studies have shown that drinking more than four cups of tea and coffee everyday multiplies your risk of developing diabetes. It is advisable to keep your coffee and tea cups under check. Substitute tea and coffee with green tea, water, coconut water, lemonade, etc. Green tea is a great low calorie substitute as it helps in digestion, weight loss, etc.

GET ENOUGH SLEEP

Lack of sleep leads to an increase in appetite, leading to weight gain. Get ample amount of sleep, a minimum of eight hours a day. People who sleep at least eight hours tend to lead a healthier lifestyle with normal eating habits and surge level.

Thank You

HINDUSTAN TIMES JUNE 27, 2012