Diabetes is a lifestyle disease, that is, a disease which we are increasing due to our own habits. The easiest way to avoid this is to adopt healthy habits and avoid unhealthy habits.
In everyday life, a person makes many irregularities in his eating habits. The effects of bad eating habits are visible on the body in many ways. This not only leads to fatigue, weak and unbalanced digestive system but also increases the risk of lifestyle disorders like diabetes. Actually, due to the problem of diabetes, the body is neither able to produce nor use insulin properly. In such a situation, increase in blood sugar level increases the risk of many problems. First of all let us know what is diabetes and how to control it (tips to avoid diabetes).
Diabetes figures are increasing alarmingly
According to the World Health Organization, diabetes is a chronic disease. When the pancreas in the body is unable to produce adequate amounts of insulin, the risk of this disorder increases. Actually, insulin is a hormone that controls blood sugar. This condition in the body is also called hyperglycaemia. Uncontrolled diabetes causes serious damage to the nerves and blood vessels in the body.
According to statistics, there were 1.5 million deaths due to diabetes in the year 2019. Of the deaths due to diabetes, 48 percent were found to be below 70 years of age. Additionally, 460,000 kidney disease deaths were caused by diabetes and high blood sugar was found to be the cause of 20 percent of cardiovascular deaths.
World diabetes day, i.e. remembering healthy habits again
The purpose of celebrating World Diabetes Day across the world on 14th November is to make everyone aware about this dangerous disease. This is a lifestyle disease, that is, a disease which we are increasing through our own habits. Experts also call diabetes a healthy disease. Because the easiest way to avoid this is to adopt healthy habits and avoid unhealthy habits.
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Diabetes educator and dietitian Dr Archana Batra says that to control diabetes, it is most important to reduce the amount of carbs in the diet. Apart from this, reducing weight also reduces the blood sugar level and maintains the energy level in the body. The risk of heart disease doubles in people suffering from this disease. Besides, the situation of tension also persists. In such a situation, it is necessary to maintain the mobility of the body.
Signs of diabetes
Lack of insulin in the body or its improper use increases the risk of type 2 diabetes. Due to this, many abnormal symptoms are seen in the body. Know the symptoms of diabetes.
- sudden weight loss
- blurred vision
- increased darkening of skin
- increased bad breath
- encounter infection
- problem of pain in body parts
These easy tips help in controlling diabetes (Tips to control diabetes)
1. Cut down the amount of carbs in your diet.
According to the National Institute of Health, increasing the amount of refined carbs in the diet increases the blood sugar level. Due to increased release of insulin hormone released from the pancreas, reaching the blood cells increases the risk of high blood sugar. In such a situation, replace bread, pasta and dessert with fruits, vegetables, whole grains and low fat protein. Also increase the amount of fiber in the diet and consume nuts and seeds. Apart from this, avoid consuming extra beverages and drink plenty of water.
2. Be active, exercise
By following a sedentary lifestyle, many sugars in the body start getting uncontrolled and fats start accumulating in the body. According to the National Institute of Diabetes and Digestive and Kidney Diseases, exercise increases the insulin sensitivity of cells. Regular exercise has been shown to reduce insulin resistance and blood sugar in adults with prediabetes and type 2 diabetes. In such a situation, regularly practice aerobic exercise, high intensity interval training and strength training.
3. Keep the body hydrated and avoid processed sugar
Drinking plenty of water proves beneficial and avoid consuming sugar rich beverages. According to the National Institutes of Health, a research conducted on 2,800 people found that those who consumed sugary beverages twice a day had a 99 percent increased risk of latent autoimmune diabetes and a 20 percent increased risk of type 2 diabetes.
4. Eat but do not overeat
To keep sugar on track, eat foods with low glycemic index. This maintains proper balance in the diet. Be conscious and aware of the quantity you eat. Apart from this, to avoid overeating, use a small plate instead of a big platter. This helps in keeping your health under control. Also, calorie count can be reduced by cutting down on sweets.
5. Eat a variety of fruits and vegetables
Here are healthy homemade recipes to prevent blood sugar from rising. Apart from this, keep an eye on your sugar level to maintain the sugar balance in the body. This helps in assessing the effect of food items on the body. Also, don’t be put off by your health conditions and food preferences.
6. Solve stress, don’t make it a habit
According to research by Diabetes UK, due to stress, the release of adrenaline and cortisol hormones increases in the body. Due to this, the functioning of insulin gets hampered. This may increase the blood sugar level. In such a situation, avoid taking stress and avoid eating late at night. This increases the release of cortisol hormone in the body, which increases stress.
7. Avoid bad habits and addictions
According to CDC, smoking increases the risk of type 2 diabetes in the body by 30 to 40 percent. Avoid smoking to prevent blood sugar levels from rising. Due to excessive consumption, the blood sugar level in the body starts increasing and one has to face insulin resistance. The high levels of nicotine in cigarettes make your body’s cells less responsive to insulin, according to the FDA. This increases the blood sugar level in the body.
