Diabetes is called the ‘silent killer. Although it is not completely preventable, it can be prolonged, and the severity of physical ailments caused by diabetes can be reduced (the most effective diabetes prevention measures).
For effective diabetes prevention measures, it is necessary to create awareness about diabetes. The World Health Organization has predicted that India will have the highest number of diabetics by 2025.
What is diabetes?
The main reason for this is the rapidly changing lifestyle of people from countries like the US and India in the last 40–50 years! We can try to control diabetes to some extent.
The US also has a very high burden of diabetes. It was previously thought that the disease was found only in rich, high-class urban people.
However, the current survey has found that the prevalence of diabetes is also very high among rural, hardworking, and even tribal people.
Causes of Diabetes
So it should be noted that the problem of diabetes is ubiquitous. The main problem with this disorder is that it is also increasing in young people.
1. Heredity
Heredity is considered to be one of the leading causes of diabetes. Genetics does not play a role in childhood diabetes, but in adults, diabetes does.
Therefore, every adult should check his blood sugar frequently to make sure that he is not diabetic.
Although statistics are not accurate, a child with a diabetic parent has a 50 percent chance of developing diabetes, while if both parents have diabetes, there is a 75 percent chance of developing diabetes.
If diabetes starts in 14 years in the previous generation, the next generation is more likely to get diabetes in 13 years.
2. Low Birth Weight
Babies who are born underweight are more likely to develop diabetes, heart disease, etc. later in life than babies of the right weight. Also, the fetus of malnourished mothers carries a higher risk of diabetes.
3. Obesity
Although heredity is a major cause of diabetes, obesity is closely linked to adult diabetes.
4. Diet
Excessive calorie intake in people leads to obesity and increases the risk of diabetes, while malnutrition in poor, aged people, especially in old age, leads to an insufficient protein supply.
There is a misconception that eating sweets causes diabetes. Some people even turn off sugar in their tea for fear of diabetes.
It doesn’t have to be the same. However, if a person with diabetes in his family eats too many sweets, he will tire quickly due to stress on the pancreas. So avoid overeating.
5. Stress
Prolonged stress disturbs the balance of hormones in the body. This can wake up the dormant diabetic.
Family problems, serious illness at home, and unrealistic ambitions increase stress. Frequent, prolonged stress can lead to diabetes.
6. Lifestyle
We can have some control over things like obesity, eating habits, peace of mind, and work habits. All of this results in the way of life.
It is important to keep diabetes at bay. Nowadays, people do not like simple foods like bread, rice, and vegetables. Know about the top five healthy lifestyle habits.
Pav-bhaji, bhaji-made, Farsan (Indian fast foods), ice cream, cheese-butter, soft drinks, and hotel food have increased in the diet. If these habits are started in childhood, extra calories go into the stomach year by year.
However, with a sanitary lifestyle in adulthood, work is reduced, which leads to obesity. This is followed by diabetes, high blood pressure, and heart disease.
Effective Diabetes Prevention Measures
From this consideration, it can be seen that although diabetes cannot be completely prevented, it can be prolonged, and the severity of the physical damage caused by diabetes can be reduced.
For this, it is necessary to create awareness about diabetes. However, there is no solid program for diabetes in the health department.
For this, the health department needs to make separate provisions for diabetes. If not, the World Health Organization’s predictions will likely come true.
Everyone should make serious efforts to prevent diabetes by taking effective diabetes prevention measures at the individual and family levels without waiting for the government to do anything.
1. Change your Lifestyle
Sometimes, small changes can make a big difference. Lifestyle intervention (change) is the best example of how to prevent diabetes.
Numerous studies on effective diabetes prevention measures or programs have proven that diabetes can be effectively prevented by adopting healthy changes rather than a sedentary lifestyle.
2. Eat a Healthy Diet for Diabetes
Eat a low-calorie, especially low-saturated-fat diet. Tests have shown that fat intake should not exceed 30 percent of total calorie intake, while saturated fat should be restricted to just 10 percent.
Include green leafy vegetables, fresh fruits, whole grains, dairy products, and sources of omega-3 fats. Also, increase your fiber intake. How to reframe your dietary rull.
3. Limit Your Food
How much and when you eat are very important. Dividing food throughout the day reduces the risk of obesity and diabetes.
Eating food in proportions and portions will prove useful. Irregularities in eating patterns can also lead to drastic changes in blood sugar levels.
4. Be Physically Active
The best way to stay healthy is to exercise and work out. It not only prevents diabetes but also has a positive effect on your overall health.
You will feel very fresh and energetic. People who are overweight or obese should include exercise in their daily activities.
30 minutes of exercise, be it aerobics or simple activities like dancing, tennis, or walking, reduces your risk of diabetes or type 2 diabetes by 30 percent.
If you find it difficult to get time to exercise, walk between your breaks or after a meal on your office premises. This will regulate your blood sugar levels and reduce your risk of developing diabetes significantly.
5. Don’t Smoke
People who smoke regularly double their risk of developing diabetes. Only if you quit this habit will other changes be able to fully affect your health. Quit today call: 1800-11-2356.
6. Stop Alcohol Consumption
People who drink a lot of alcohol tend to gain weight faster. Obesity also increases the risk of diabetes significantly. If you have prediabetes, alcohol can cause early diabetes by causing an increase in blood sugar.
7. Get Enough Sleep
A good sleep at night of at least 7-8 hours is very important. Adequate sleep will keep your energy levels high during the day, as well as help reduce your craving for high-calorie foods.
8. Stress Management
The more stress you take on, the more you will develop unhealthy habits. Studies show that stress hormones alter blood sugar levels and directly increase your risk of diabetes.
To reduce your stress levels, practice meditation and yoga, listen to music, and do any activity that will keep you stress-free and happy.
9. Regular Health Check-ups
There is no evidence that diabetes can be prevented forever. As you grow older, your risk of high blood pressure, heart disease, and other health problems associated with diabetes also increases rapidly.
Therefore, after the age of 47, it is important to have regular health check-ups every year. These are some very effective diabetes prevention measures for diabetic patients.
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