Diabetes Prevention Tips:  People get scared on hearing the name of diabetes. Concerns about various types of abstinence and precautions start increasing. In such a situation, if we develop the habit of keeping life healthy in time, then we will be saved from the risk of not only diabetes but also many other lifestyle related diseases. Diabetes is a kind of silent killer which slowly weakens the body. Due to this, important organs of the body like kidney, eyes etc. start getting affected.

If you are doing enough physical work, maintaining a healthy diet and exercising, then diabetes can be easily prevented. But you should also remember that by sitting for long hours, avoiding physical work and eating anything, you are inviting it. A recent report by Lancet shows that almost half of the Indians are not physically active enough. In fact, due to the negligence towards their lifestyle, India is now being called the global capital of diabetes.

A big opportunity is hidden here

Before getting affected by diabetes, people are in the pre-diabetes stage. This is such a stage when the sugar level is not at the level that can be called diabetes. Let us tell you that pre-diabetes can be identified by blood sugar test. If the blood sugar level is 110 mg per dL before eating i.e. on an empty stomach and 140 mg per dL after eating, then it is called pre-diabetes stage. If you are at this level or stage, then it means that you can be a victim of diabetes in future. The good thing is that if the pre-diabetes level is identified, then you have an opportunity to prevent diabetes.

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Let us know about this from Dr. Jugal Kishore (Public Health Specialist, Safdarjung Hospital, New Delhi).

Most people take the pre-diabetes condition lightly. Doctors also do not give such advice that would inspire people to take initiative to change their lifestyle. At this stage, the focus should be on preventing risk factors like obesity and weight gain. Exercise should be made a part of the daily routine and immediate changes should be made in eating habits. Along with the individual, initiative should be taken at family and community level. Public initiative inspires people to get rid of their old risky habits. For example, like alcohol and smoking, eating habits are also like an addiction; efforts should be made voluntarily to get rid of this.

Diabetes in children too!

Small children can have diabetes differently from adults. They can have the problem of insulin imbalance. The reason for this is also genetic, due to which insulin is not produced. They can also suffer from this if they have kidney problems. These days, the change in the daily routine of children is giving them this disease. Awareness about this should be spread in schools along with parents. Children have to be made aware about food and encouraged towards sports and physical labor.

3 risks are big

• inactivity, avoidance of physical exertion
• Alcohol, smoking habits
• Obesity and weight gain.

Myths about sugar

If you are consuming too much sugar then it is not right. Eating sugar is not bad, but in such a lifestyle where the food is rich in sugar, there is excessive consumption of carbs and there is no physical work, then it becomes a problem. If you are working hard enough then calories in the form of sugar or glucose are easily used. But, when there is inactivity, they get accumulated in the body and the insulin produced cannot be used.

Changing habits is a process

If you want to change your lifestyle, then try it in a phased manner. For example, if you want to improve your eating habits, then slowly make it a habit. Stay in touch with people or communities that inspire you in this direction.

Consider these symptoms as a warning

• Feeling more thirsty
• Feeling more hungry
• Persistent fatigue
• Losing weight even if you eat right
• Feeling the need to urinate frequently etc.

keep these things in mind

• The greater the weight, the more resistant the muscle and tissue cells are to the hormone insulin.
• Change your sedentary routine. Ride a bicycle, make it a habit to do small household chores yourself.
• If you are obese or have pain in your knees, you can do active work even while sitting.
• Aim to walk at least 30 minutes at a moderate-intensity pace at least five times a week.
• Avoid eating anything when you feel hungry, like samosa, junk food, sugary drinks etc.
• Start trying to get rid of canned, preserved food, ready to eat food and bring back traditional food i.e. whole grains, green vegetables etc. into the diet.

focus on stress control

The cortisol hormone released during stress increases the sugar level. Stress also disrupts sleep. If sleep is less, then there is more craving, that is, you feel like eating again and again. This increases your weight and gradually the risk of diabetes increases.

Take precautions in eating

• Make it a habit to have breakfast, lunch and dinner every day. This will help you control your diet and choose the right foods for yourself.
• In half of your plate, eat green vegetables like broccoli, ladyfinger, etc. In one-fourth, eat protein-rich foods like chicken, fish, lentils, etc. and in the other quarter, eat carbohydrate-rich foods like oats, brown rice, wheat.
• Don't consume too much of a product even if it claims to be 'less sugar', 'sugar free' or 'artificially sweetened'.
• Use natural spices like ginger, onion, garlic, black pepper, tomato, lemon grass, etc.