Dr H S Santosh, consultant forDiabetes and Endocrinology at Manipal Hospitals, lists the ways in which you can prevent or delay diabetes. Read on.
1. Weight ManagementManage your weight as fat cells are more resistant to insulin. People who are overweight are at 7 times, and obese people are at 20-40 times more risk of developing diabetes.
2. Healthy dietMaintain a healthy diet and reduce the consumption of sugar and refined carbohydrates, and processed meats. Incorporate fresh fruits and vegetables in your diet. Also, take whole grains, nuts, and beans.
3. Routine exercisePerform routine exercise. It will help in managing the weight and ensures optimum utilization of sugar.
4. Avoid smokingApart from causing various lung diseases, smoking also increases the risk of diabetes by approximately 44% to 61%. People who have quit smoking have reduced the risk of diabetes by 13%.
5. Limit alcohol consumptionAlcohol increases calories, which makes you put on weight. Further, it also increases the level of triglycerides and enhances blood pressure. Limit the consumption of alcohol and do not eat fried snacks with alcohol.
6. Drink adequate quantity of waterWater helps flush out the toxins and keeps you hydrated. It also helps in managing blood sugar and improves insulin response.
7. Monitor your blood pressureHigh blood pressure increases the risk of developing diabetes by 60%. High blood pressure also increases the risk of obesity, which is also associated with diabetes.
8. Change your eating habitsAlter your eating habits. Do not eat a large meal in one sitting as it may cause a sudden rise in sugar level. Eat small frequent meals.
9. Maintain your Vitamin D levelCheck your vitamin D levels. The deficiency of vitamin D may increase the risk of diabetes. This is because the cells of the pancreas work effectively to produce insulin in the presence of adequate vitamin D levels.
10. Undergo routine checkupCheck your blood sugar level routinely and take adequate measures to control blood sugar.
Doctor's Tip: According to Dr HS Santosh,there are various ways to avoid transformation of pre-diabetes to diabetes. The only thing required is a strict commitment from the person to implement these measures. The most important thing to prevent diabetes is to live a healthy life.
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