Diabetes is an epidemic. There is absolutely no doubt about it. And an even bigger problem is that the disease is getting younger, affecting people even in their twenties. Every year November 14th is celebrated as World Diabetes Day, so now is the time to learn how to prevent it. There is actually no cure for this disorder (it can only be controlled), so prevention is definitely the best way to go. Follow these 9 ways to keep it under control:
Maintain a healthy weight. Losing excess weight and maintaining a healthy body weight helps insulin work better in the body, which keeps your blood sugar levels stable and your risk of prediabetes (and therefore diabetes) low. In fact, losing even 5-6 kg significantly reduces your risk.
Eat 3 main meals with 2 snacks in between. Keep portions small. Helpful tip for proper portion control: Grains and proteins should be palm sized (eg 1 medium egg, 2 chapattis). Fill the rest of the plate with vegetables and lettuce.
Swap half of your white refined grains for whole grains, which contain complex carbohydrates and are also a gold mine of nutrients and fiber. Try whole wheat, dalia, jowar, ragi, bajra, brown rice, amaranth. They break down more slowly, releasing glucose into the blood, and the presence of extra fiber also slows down the absorption of glucose.
Keep your sugar intake in check, both table sugar and hidden in processed foods. Learn to read labels carefully and work intentionally to overcome your sweet tooth. Excess sugar indirectly leads to an increased risk of developing diabetes, so it is best to avoid it as much as possible.
Choose your oils carefully. Replace dalda and butter with olive oil and vegetable oils (use a judicious blend of oils, changing from time to time to reap their full benefits) and get a steady and balanced supply of good monounsaturated (MUFA) and polyunsaturated (PUFA) fats.
Keep a close eye on your numbers and consciously control them. Work to lower your blood pressure and LDL (“bad”) cholesterol levels and increase your HDL (“good”) cholesterol levels. A careful diet and regular exercise help.
Make a conscious effort to reduce your stress levels. Stress is now a leading cause of many diseases in men, including diabetes. So learn to relax for a while every day. Take some time to listen to music, meditate, or read. Yoga, meditation and tai chi also help.
Exercise for at least 30 minutes at least three times a week; even in three 10-minute bursts it helps. Gardening, walking the dog, doing housework—anything that doesn’t happen on the couch benefits your body by stimulating your heart rate and circulation.
Make an effort to stay happy. A positive, relaxed attitude goes a long way to preventing diabetes.