Kruti is a 42 year old fashion designer. She runs her fashion studio from her own house. She is busy speaking to her customers and understanding their fashion needs, and hence she rarely gets time for herself. She does not have a fixed meal time, she eats her meal between her client meetings and she rarely finds time to exercise.
A routine yearly check up results showed a fasting blood glucose levels as 300 mg/dl. On further investigations, the doctors confirmed that Kruti was a diabetic and needed medications to control her sugar levels.
Are you also at high risk of developing diabetes?
Even if you answer ‘No’ you cannot escape. All of us living in the metros and following a fast lifestyle, eating out frequently, fast food, aerated drinks, are in the high risk group. Even if you feel you are a wise eater, your risk does not end here. Factors such as stress, sedentary lifestyle puts you in the high risk bracket.
Studies suggest that if both your parents are diabetic, the chance of developing diabetes is 90%, if only one of your parents is diabetic the chances of getting diabetes is 25 %.
Diabetes is also related to issues like high blood pressure, vision problems, heart ailments and strokes. Therefore it is very important to know how you can prevent diabetes.
It is suggested that all individuals 45 years or older should check for diabetes. If you are overweight, have high blood pressure or have a family history of diabetes or if you had gestational diabetes, it is necessary that you check for diabetes every year.
Since there is no permanent cure for diabetes it is important to prevent the development of diabetes. The best way to prevent diabetes is by making lifestyle modifications.
Excess weight is a number one reason that can cause diabetes, so it is important to maintain a healthy weight. Studies suggest that 20 % increase in your weight over the desirable body weight doubles the chances of developing diabetes. Experts suggest that losing 5% of your body weight also decreases the chances of developing diabetes.
Trick:
To maintain an ideal weight follow a strict diet chart and a regular exercise routine that can help you to lose weight and also help you to maintain it.
Leading a sedentary lifestyle increases your chances of developing diabetes. Experts are of the opinion that exercise helps increase the number of insulin receptors in the cells, thereby enabling them to utilize the hormone insulin more efficiently and helping the blood sugar move into cells.
Regular exercise strengthens your body for utilizing the hormone insulin more efficiently. Secondly regular exercise helps to maintain your ideal weight which further reduces the chances of developing diabetes.
Dr Archana Juneja, well known Diabetologist and Endocrinologist from Seven Hills Hospital says, “A person leading a sedentary lifestyle has a higher caloric intake that is not burnt out as a result fats start piling and the body tissue becomes insulin resistant, and the blood sugar level starts rising.”
Trick:
Practicing regular physical activity can help in preventing the onset of diabetes. Choose activity that you enjoy. For instance, take the stairs instead of the elevator or the escalator. Park your car at the far end of the parking lot and walk.
Stress is a major factor that contributes for high blood sugar levels. Dr Archana Juneja says, “If a person is predisposed to diabetes due to other factors like obesity, family history etc. stress can precipitate diabetes. Stress releases hormones like cortisol, glucagon, and catecholamines in the body. These hormones increase the glucose production and make the muscles insulin resistant hence the blood sugar levels starts rising.”
Trick:
Start your day by practicing deep breathing exercise, or stress management techniques like pranayam or meditation. It is important to teach your body ways to relax irrespective of the type of activity that you are engrossed in.
It is important to stay away from fast food as it contains excess sugar, salt, refined carbohydrates and trans fats. Research states that a high carbohydrate diet can increase the risk of developing diabetes hence it is important to eat a balanced diet which is low in carbohydrate. Patricia Sadri, well Known Nutritionist at DENMARC, Diabetes Endocrinology Nutrition Management and Research Centre says, “Fast food items are generally deep fried or prepared using liberal quantity of oil. The oil is repeatedly heated and so it turns into tranfats which makes it a precursor to diabetes.”
Trick:
In order to prevent diabetes it is important to limit the carbohydrate intake. Patricia Sadri advices, “It is important to have a diet with fresh fruits and vegetables and whole grains. Eating plenty of fibers also reduces the risk of developing type 2 diabetes.”
Patrica adds, “Changing the method of cooking also helps in preventing diabetes.”
Scientists believe that compounds present in cinnamon helps to activate the enzymes that stimulates insulin receptors.
Staying away from diabetes is easy. By just making simple lifestyle modifications you can keep this dreaded disease at bay and enjoy a long, happy and healthy life.
