Simple Steps to Prevent Type 2 Diabetes

Diabetes Mellitus (DM) Type 2, is a silent progressive disorder, in which the level of glucose in the blood is above the normal range.

Almost 90 to 95% of diabetes is of type 2 or maturity onset type; that affects people in their middle age.

Diabetes causes 6 deaths every minute and one in 20 deaths in the world is due to the condition. Every year it is estimated that 3.2 million people in the world die due to diabetes or its related causes.

From various studies and research done globally it has been found that Diabetes is number one cause of KIDNEY FAILURE in the world and also a major cause of HEART DISEASE, STROKE AND CATARACT.

As diabetes cannot be cured but treated and controlled so it is always recommended to take preventive measures and take care of our lifestyle.

Few important steps which can help us in managing the lifestyle are:

WEIGHT MANAGEMENT

When you drop the extra kilos, your body becomes more efficient and can use the insulin more easily. As a result, insulin resistance goes down, which is a good thing for DIABETES MANAGEMENT.

Losing 5 -10% of your body weight may help you in management of Type 2 Diabetes

HEALTHY EATING

Eating food directly influences your blood sugar levels. To reduce risk of Type 2 diabetes it is essential to take a balanced and healthy diet in adequate quantity which includes proper carbohydrates, protein, fiber, nutrients and fats as per your body requirement OR prescribed by your health care provider.

PHYSICAL ACTIVITY

Regular exercise lowers your risk for type 2 diabetes, heart disease and stroke. Also makes your heart and bones strong, relieves stress and improves blood circulation.  It also improve your body’s sensitivity to insulin and help manage your blood sugar levels, if you have type 2 diabetes.

A minimum 30 – 45 minutes brisk walk/physical activity of moderate intensity improves overall health.

MANAGE STRESS

Stress causes hormonal imbalance and prevents insulin to work normally, leading to high blood glucose. So take the stress seriously and practice meditation/yoga.

AVOID SMOKING

It is a risk factor for many chronic diseases, including diabetes and its complications.

Smoking increases abdominal fat accumulation and insulin resistance. All smokers should be encouraged to quit smoking.

PROPER SLEEP

Both short (<6h) and long (>9h) sleep duration may be associated with a higher risk of developing type 2 diabetes.

Sleep deprivation also causes the release of insulin, which leads to increased fat storage and a higher risk of type 2 diabetes.

CONSULT A PRACTITIONER

Timely checkups should be done at regular intervals in consultation with physician and future course of action should be taken as per the professional advice.