Diabetes is a serious disease and the number of people affected with it has skyrocketed in the last couple of years.
If you think diabetes affects
only elderly people then think again. By adopting few simple tips, you
can turn off the diabetes clock. To get started, try these simple
diabetes prevention tips, shared by Sunita Pathania - Sr. Registered
Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai.
Diabetes prevention tip # 1: Know about diabetes
Before beginning the diabetes prevention act, it is important to know
what is exactly diabetes. Once you are well acquainted with this
disease, you can start your prevention therapy easily.
Diabetes prevention tip # 2: Reduce your portion size
Reduce the amount of food you eat, each day. Instead, of having one cup
of fruit every day, try having half a cup of fruits, or you can also
drink a glass of water every day before beginning your meal, this will
make you less hungry and you will avoid over eating.
Diabetes prevention tip # 3: Get physically active
If you acquire the habit of exercises daily, it will benefit you in many
ways. Exercising daily helps to maintain a healthy weight, lowers blood
sugar level and boosts your sensitivity to insulin. Thus, exercise
everyday for at least 30 minutes daily to keep your blood sugar lavel in
normal range.
Diabetes prevention tip# 4: Lose weight
If you think, your excessive weight is making you closer to the risk of diabetes than, slash some kilos in a healthy way. Shedding even 10 pounds can significantly drop your diabetes risk drastically.
Diabetes prevention tip # 5: Add lots of whole grain in your diet
Count your carb intake and switch to whole grain diet, to reduce your
risk of diabetes. Including whole grain, products in your diet not only
help to prevent diabetes but also slow down your carb absorption in the
body.
Diabetes prevention tip# 6: Breakfast is the most important meal of the day
No matter how full you are, always make a habit of eating a healthy
breakfast every day, as it helps to reduce your risk of getting
diabetes. Eating a healthy breakfast not only helps to control your
appetite but also helps to control your calorie consumption in the rest
of the day, by keeping you full and thus prevents weight gain.
Diabetes prevention tip# 7: Avoid fatty foods
Junk food and other streets foods are high in saturated fat, which can
raise your bad cholesterol level in your body. This in turn can also
affect the blood sugar level in your body. Thus, avoid junk food and
other fat filled foods that tempt you always.
Diabetes prevention tip # 8: Avoid sugary drinks
If you are thirsty, then quench your thirst with water or milk rather
than purchasing sodas, soft drinks or any other flavoured water. All
these sweetened beverages are sources of invisible sugar, which can
spike your blood sugar level.
Diabetes prevention tip # 9: Choose healthy snacks
If you can bear your evening stomach growls, then treat your tummy with a
bowl of healthy salad rather than a pizza. Besides severe your salad
with less toppings and low-fat cheese or mayonnaise.
Diabetes prevention tip # 10: Eat many veggies
Meat is yummy, but it shouldn't be eaten every day, as it raises your
risk to diabetes. Thus, ditch that meat and add colour to your life by
having lots of veggies every day. They will help to load your body with
nutrients and prevent you from diabetes.
Diabetes prevention tip # 11: Stay stress-free
Excessive stress can raise your blood sugar level. Thus, reduce your
stress level by practicing yoga, meditation or breathing exercise.
Diabetes prevention tip # 12: Sleep well
Getting at least six hours of good night sleep is very essential to keep
diabetes at bay. Lack of sleep can spike hormone cortisol in your body,
which can raise your insulin level and cause blood sugar imbalance.
Besides, improper sleep can also make your appetite regulating hormones
mad.
Diabetes prevention tip # 13: Load up on fibre
Adding fibre rich foods to your diet helps to smoothen your digestive
system and lowers the risk of type 2 diabetes. Thus, add at least 25-30
grams of fibre to your diet, to regulate your blood sugar level.
Diabetes prevention tip # 14: Drink lots of water
Drinking sufficient amount of water everyday will help to mobilise the
sugar content in the blood. Water also helps to regulate proper
functioning of the body and reduces the risk of diabetes.
Diabetes prevention tip # 15: Get some health test
Most of the diabetes symptoms are silent, thus to avoid the risk of
diabetes, do a routine health check up. A health check-up, will help to
diagnose pre-diabetes symptoms, and prevent it from getting worse.
Diabetes prevention tip # 16: Soak in the sun
According to a research conducted by Loyola University Chicago,
sufficient intake of vitamin D through early morning sunshine helps to
increase insulin sensitivity and secretion in the body, which plays a
major role in preventing the onset of diabetes.
Diabetes prevention tip # 17: Avoid diabetes with spices
According to a German research, adding spices to your diet especially
cinnamon helps to activate the enzymes in your body, which helps to
stimulate insulin receptor. Besides, it also helps to lower down
cholesterol and reduces the risk of developing cholesterol, thus, spice
up your diet with cinnamon.
Diabetes prevention tip # 18: Soy is good for you
Soy is one of the best foods to prevent diabetes among patients. The
isoflavones contained in them helps to reduce the sugar content in
blood, while accumulating much fewer calories, as compared to other food
items. So eat a diet filled with soy, to avoid diabetes.
Diabetes prevention tip # 19: Drink green tea
Drinking green tea every day will help your body to get rid of free
radicals. Besides, the antioxidants present in it will help to normalise
the blood sugar level and keep diabetes at bay.
Diabetes prevention tip # 20: Quit smoking
Smoking increases chances of diabetes, since it begins to affect
hormonal secretions in the long run. Thus, give up your smoke to keep
diabetes away.
Read more Personal Health, Diet & Fitness stories on www.healthmeup.com
Source : http://timesofindia.indiatimes.com
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