New Delhi: Diabetes is a condition that affects millions of Indians, but small lifestyle changes can help you tackle it.
Inputs from Dr. Nikhil Nasikkar, Consultant Endocrinologist, K J Somaiya Super Specialty Hospital, Mumbai; and Dr. Dheeraj Kapoor, Senior Consultant Endocrinologist, Artemis Hospital Gurugram.
1. Consume less, burn more
Diabetes happens because we put on lots of belly fat, which causes energy mismatch. So consume less energy and burn more of it. Avoid sweets, fried food, and juices. Prefer fruits to juices, because of fiber content. 55 percent of your calories should come from complex carbohydrates, like chapatis (Indian bread).
2. Work out regularly
Exercising is the best way to burn energy, and the simplest exercise is walking. Recommended levels for India: Brisk walk for around 300 minutes a week, which means 40 minutes a day. Performing physical activity on a regular basis can increase insulin secretion and sensitivity, which may help to prevent the progression from prediabetes to diabetes.
Not everyone who is overweight or obese tends to have diabetes. However, people who have excess weight in their midsection and around abdominal organs like the liver can suffer from diabetes.
3. Drink water as your primary beverage
Aerated drinks are high in sugar and have been linked to increasing the risk of diabetes. Drinking water instead of other beverages may help to control blood sugar and reduce the risk of diabetes.
4. Quit smoking
Smoking has been shown to cause or contribute to many serious health conditions such as heart diseases and lung cancer.
5. Get up, get going
If you get very little or no time for physical activity and sit during most part of your day, then you lead a sedentary lifestyle. Changing sedentary behaviour can be as simple as standing up from your desk and walking around for a few minutes.
6. Get enough sleep
Diabetes does not only depend on fat, but also on a variety of hormones. There are certain “stress” hormones which increase the sugar level, and they are at their lowest during sleep. Get uninterrupted, eight hours of sleep.
