A wake up call........
I know this is a very old quote, but it's a fact "Prevention is better than Cure"..... so.. Take this article as a wake-up call to prevent Diabetes mellitus or I would like to say Prediabetes mellitus.
Prediabetes? When your blood sugar levels are high but not up to the range to diagnose diabetes mellitus.
According to the International Diabetes FederationFederation (IDF), India is the second largest country with the higher number of people with diabetes aged between 20 to 79 years. Reasons behind the higher cases of diabetes and prediabetes are- Lack of Physical activity, Poor Diet, stress at work, increase in the intake of energy-dense food and living nuclear, loneliness, excess use of gadgets extra.. Diabetes is a major cause of premature death, blindness, heart attack, stroke, kidney failure, and other non-communicable diseases.
Diabetes can be self-treated and its consequences can be avoided or delayed with a nice dietary pattern, being physically active, regular meditation, timely screening and, treatment for complications.
Two major preventive strategies:-
A. Lifestyle interventions and
B. Drugs (pharmacotherapy)
A. Lifestyle interventions-
1. Cut Sugar and Refined Carbs From Your Diet
Eating foods high in refined carbs and sugar increases blood sugar and insulin levels, which may lead to diabetes over time. Avoiding these foods may help reduce your risk.
2. Work Out Regularly
Physical activity on a regular basis can increase insulin secretion and sensitivity, reduction in overall adiposity and central obesity, improve glucose tolerance, and increase vitality. which may help prevent the progression from prediabetes to diabetes. around 30-40 minutes of aerobic activity should be encouraged. Performing physical activity on a regular basis may help prevent diabetes. Performing physical activity on a regular basis can increase insulin secretion and sensitivity, which may help prevent the progression from prediabetes to diabetes. It is recommended that around 30-40 minutes of aerobic activity like brisk walking should be encouraged for at least 5 days a week and preferably for all 7 days (equivalent to 150 minutes/week). The beneficial effects of physical activity are manifold viz. improved insulin sensitivity, reduction in overall adiposity and central obesity, improved glucose tolerance, and increased vitality.
3. Drink Water as Your Primary Beverage
Water is by far the most natural beverage you can drink. Drinking water instead of other beverages may help control blood sugar and insulin levels.
4. Lose Weight If You're Overweight or Obese
Although not everyone who develops type 2 diabetes is overweight or obese, the majority are. Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes.
5. Quit Smoking
Smoking has been shown to cause or contribute to many serious health conditions, including heart disease and, cancers of the lung, breast, prostate and digestive tract. Smoking is strongly linked to the risk of diabetes, especially in heavy smokers.
6. Follow a Very-Low-Carb Diet
Following a ketogenic or very low-carb diet can help you avoid diabetes. Following a ketogenic or very-low-carb diet can help keep blood sugar and insulin levels under control, which may protect against diabetes.
7. Watch Portion Sizes
Whether or not you decide to follow a low-carb diet, it's important to avoid large portions of food to reduce the risk of diabetes, especially if you are overweight. Avoiding large portion sizes can help reduce insulin and blood sugar levels.
8. Avoid Sedentary Behaviors
It's important to avoid being sedentary if you want to prevent diabetes. Avoiding sedentary behaviors like excessive sitting has been shown to reduce your risk of getting diabetes.
9. Eat a High-Fiber Diet
Getting Plenty of Fiber is beneficial for gut health and weight management. Consuming a good fiber source at each meal can help prevent spikes in blood sugar and insulin levels.
10. Optimize Vitamin D Levels
Vitamin D is important for blood sugar control. Consuming foods high in vitamin D or taking supplements can help optimize vitamin D blood levels.
11. Minimize Your Intake of Processed Foods
One clear step you can take to improve your health is to minimize your consumption of processed foods. Minimizing processed foods and focusing on whole foods.
12. Consider Taking These Natural Herbs
There are some herbs or Indian spices that may help increase insulin sensitivity and reduce the likelihood of diabetes progression. The herbs curcumin and berberine increase insulin sensitivity, reduce blood sugar levels and may help prevent diabetes.
13. Balance overall nutrition requirements
A diet rich in whole cereals/mellites, whole pulses and legumes, dairy, fruits and vegetables, Nuts, and Oil seeds are known to fulfill the daily nutrition recommendations. This diet provides fibers, vitamins, minerals, good fat, protein, and energy and improves glycemic control.
Conclusion:
It should be ensure that people have to aware to make healthy choices and should able to diagnose health systems , treat and care.
Individuals to eat healthily, be physically active, and avoid excessive weight gain.
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