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By Renita Tisha Pinto, Health Me Up :
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:
Times of India
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