Diabetes – Effortless Ways to Prevent It

Prevent Diabetes

Prevent now because it cannot be cured later

Talking of type 2 diabetes, prevention is a definitely a big deal and can make ALL the difference. It’s particularly important to make diabetes prevention a priority if you fall in the high-risk category.

Firstly check for the parameters below and see if you fall in the high risk category:

  • Are you above the age of 40
  • Have a positive family history of diabetes
  • Carry excess fat around belly/abdomen area
  • Are you a pre-diabetic with an impaired fasting glucose >110mg/dl and impaired glucose tolerance 140-199mg/dl
  • Lead a sedentary lifestyle

If more than two criteria are applicable on you, start making changes in your lifestyle immediately to prevent getting hooked by diabetes.

Top 10 ways to prevent diabetes

  • Burn more calories that you put in – As a healthy practice consume fewer calories than you use. And even if you surpass the desired limit, burn the excess by increasing your physical activity by walking more, climbing stairs or doing more strenuous exercises.
  • Keep a check on your measurements – A slimmer waistline is not only a sign of cosmetic vanity but it is also a show off a better health status. Indians have a tendency to gain weight around their midriffs. Make a deliberate effort to keep the inches off. If the waist circumference of a female is over 85cms (33.4in) and for a male, it is over 90cms (35.4 in), then he or she is at a higher risk of developing diabetes
  • Eat smaller, more frequent meals – Instead of having three large meals, spilt them into five to six smaller ones. So if you eat four chapattis in lunch, take two around 12 o’clock in the noon and two more after couple of hours. What come may, don’t skip breakfast.
  • Start loving your fruits and vegetables–Make a conscious effort to include lots of fruits (whole fruits, not juices!) and vegetables, especially the green leafy ones.
  • Gain a lot with whole grains – Wheat, brown rice and oats are more healthier than refined flour. Make them a part of your regular diet and keep diabetes at bay.
  • Don’t escape exercise – When it comes to >prevention, the power of exercising is far immense than anything else. By following a regular 30 minutes regimen every day, one can prevent a range of diseases. The benefits you reap in terms of a fabulous figure and the compliments coming along with it are motivational enough to keep you working out.
  • Ditch the stress – There is a strong correlation between stress and diabetes. Don’t just accept stress as a part of your modern living and lifestyle. A lot can be done to avoid the stress of day-to-day life by practicing yoga, taking up meditation, or even listening to some soothing music – the list can be endless.
  • Quit smoking, ASAP – Need another reason to quit smoking, here is a strong one. A person, who smoked 16 to 25 cigarettes per day, is three times more likely to develop type II diabetes than a non-smoker.
  • Cut down on salt intake – Hypertension and diabetes are very closely connected. The prevalence of hypertension in the diabetic population is twice more than that of the non-diabetic ones.
  • Check your cholesterol and blood sugar levels often – If you fall in the high-risk group, you must get regular blood sugar and cholesterol levels checked.

The best and easiest way to prevent diabetes is to get regular preventive health checkups done. We at Indus Health Plus offer various packages which will screen the person for developing illnesses.