{"id":4850,"date":"2020-01-18T17:08:29","date_gmt":"2020-01-18T12:08:29","guid":{"rendered":"https:\/\/smartchoice.pk\/blog\/?p=4850"},"modified":"2020-03-14T10:26:38","modified_gmt":"2020-03-14T05:26:38","slug":"simple-ways-to-prevent-diabetes","status":"publish","type":"post","link":"https:\/\/smartchoice.pk\/blog\/2020\/01\/simple-ways-to-prevent-diabetes\/","title":{"rendered":"Simple Ways to Prevent Diabetes!"},"content":{"rendered":"

About 1.7 million adults learn they have diabetes each year, according to the Centers for Disease Control and Prevention. Are you at risk? While in diabetes genetics do lay a major role but often the choices you make can help prevent diabetes from occurring. Diabetes is a disease commonly known as SUGAR<\/strong> in Pakistan, a thing that causes emotional and financial stress in an individual, it\u2019s a sickness that once incurred you have to bear it for the rest of your life and there is no easy way out of it\u2026. The best way to avoid this the disease is to take a route to PREVENTION<\/strong>. This method helps you not only live healthy and long but also prevents risks against diabetes and other such diseases.<\/p>\n

Some people may have diabetes since they are born and carry it from their mother\u2019s womb or they carry it in their genes that type of diabetes is called Type1 diabetes in which an individual has no role to play but is affected with it.<\/p>\n

Butt\u2026<\/p>\n

Usually, individuals are affected with Type2 diabetes that occurs due to your habits and lifestyle which is unhealthy and unadvised by doctors and dietician. Before that let\u2019s explore, what is the disease and how it occurs.<\/p>\n

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What is diabetes?<\/h3>\n

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Diabetes occurs when the glucose in the blood is too high, this is also called blood sugar. The glucose in the blood is the main source of energy and enters your bloodstream through the food you eat. Insulin is a hormone made by the pancreas, which ensures that the glucose that you consume from the food enters into your cells and converts into energy.<\/p>\n

At times your body doesn\u2019t make enough insulin or any insulin at all, or may even use the insulin well enough which causes the glucose to stay in your bloodstream and doesn\u2019t reach your destined cells.<\/p>\n

Sometimes diabetes is also called \u201ca touch of sugar\u201d or \u201cborderline diabetes\u201d. These terms indicate that a person doesn\u2019t have diabetes completely but the situation is not any less severe, as any condition related to diabetes is serious. A step towards a healthy lifestyle could be a definitive step towards diabetes prevention, also remember it\u2019s never too late to start.<\/p>\n

Remember these tips, when it comes to type 2 diabetes is the most common type of diabetes yet its prevention is very important. It\u2019s more important to make diabetes prevention a priority if you are already at an increased risk of diabetes due to your family medical history of the disease, if you are obese or overweight or if you have already been diagnosed with pre-diabetes. ( it is also called impaired fasting glucose).<\/p>\n

Diabetes prevention can be as basic as eating more healthy food, getting more exercise and becoming more physically healthy; it also indicates losing a few extra pounds.<\/p>\n

One thing to be remembered is it\u2019s never too late to start. Just adopting few simples changes in your way of living now can help you avoid serious health complications of diabetes in your future, such as nerve, kidney or heart damage.<\/p>\n

What are the symptoms of pre-diabetes?<\/h3>\n

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Irregular menses (menstruation) and premenstrual syndrome<\/strong><\/p>\n

There is also a direct relationship between the length of the menstrual cycle time period and the potential\/risk to develop diabetes in particular fat and obese women.\u00a0 In a national study of nurses, those who had a cycle length of greater than 40 days were twice as likely to develop diabetes than those who cycled every 26 to 31 days. It is thought to be related to polycystic ovary syndrome (PCOS), which also is known to be associated with insulin resistance. Insulin resistance may be a precursor for type 2 diabetes.<\/p>\n

Impaired fasting glucose<\/strong><\/p>\n

Impaired fasting glucose If you are fasting blood sugar of greater than 126 mg\/dl. There is another group that has been identified and referred to as having impaired fasting glucose or pre-diabetes. The people on the potentially higher end prone to diabetes have blood sugar value between 110-125mg\/dl. The main point of concern is that these specifically identified people are at an increased risk as compared to the normal population.<\/p>\n

The actual per cent increase varies depending on ethnicity, weight, etc.; but it is significantly higher, regardless of absolute numbers. Besides, people with impaired fasting glucose also are at increased risk for heart disease and stroke.<\/p>\n

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Inflammatory Markers<\/h3>\n

Inflammation may play an important role in the development of diabetes as well.\u00a0 An inflammation marker known as C-reactive protein (CRP) is increased in women at risk for developing the metabolic syndrome, and in both men and women at risk for developing type 2 diabetes. Multiple Pieces of research highlights the importance of inflammation as a fragment of the mechanism of diabetes development.<\/p>\n

Obesity<\/h3>\n

Obesity is probably the most pertinent risk factor and in most situations the most controllable. This is in part because obesity increases the body\u2019s resistance to insulin. Research Studies have shown that the reversal of obesity through weight reduction improves insulin sensitivity and regulation of blood sugar.<\/p>\n

However, the distribution of fat is important. The classic \u201cpear\u201d shaped person (smaller waist than hips) has a lower risk of developing diabetes than the \u201capple\u201d shaped person (larger around the waist). The exact reason for this difference is unknown, but it is thought to have something to do with the metabolic activity of the fat tissue in different areas of the body.<\/p>\n

Simple Ways to Prevent Diabetes<\/h2>\n

Get more physical activity<\/h3>\n

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There are many benefits to regular physical activity. Exercise can help you to prevent diabetes, Take a walk around the neighbourhood. Play bat ball with the kids.<\/p>\n

What\u2019s your best way forward!<\/p>\n

Just for 30 minutes increase your heart rate, five days a week which would lower your risk of diabetes. Research has proven that exercise, aerobic and restraint training definitely helps in controlling diabetes. You should adopt a fitness plan that includes both as it gives you the greatest benefit.<\/p>\n

Get plenty of fibre, into your body<\/h3>\n

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Fibre intake also helps effectively in reducing weight, in addition, it also helps you to get your stomach in proper shape<\/p>\n

Fibre reduces your risk of diabetes by improving your blood sugar control<\/p>\n

It also decreases the risk of heart disease<\/p>\n

Fibre makes you feel full for a longer period of time<\/p>\n

Eatables with higher fibre content are fruits, vegetables. Whole grains and nuts.<\/p>\n

Go for Whole Grains<\/h3>\n

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Studies have shown that whole grains reduce and cut down your risk of diabetes and also keeps blood sugar in check, so try and make half of your grain at least whole grain.<\/p>\n

Many foods made from whole grains come ready to eat, including various loaves of bread, pasta products and cereals. Look for the word \u201cwhole\u201d on the package and among the first few items in the ingredient list, while keeping the alert on for the whole grain, avoid and I mean avoid processed food at all times.<\/p>\n

Lose extra weight<\/h3>\n

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If you have more weight than your body mass index, weight loss might be the turning point whether you get diabetes or not, you may be very surprised as how much it affects your health.<\/p>\n

According to research participants in one large study who lost a modest amount of weight around 7 per cent of initial body weight and exercised regularly reduced the risk of developing diabetes by almost 60 per cent.<\/a> (Source: Mayoclinic)<\/p>\n

Skip fad diets and just make healthier choices<\/h3>\n

Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first. But their effectiveness at preventing diabetes and their long-term effects aren\u2019t known. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients and often craving such foods. Instead, make variety and portion control part of your healthy-eating plan. Also by chewing the food more, you can reduce your food intake automatically and the more chewed food helps in quickening the digestion process.<\/p>\n

\u00a0Keep a tab and know when to see your doctor.<\/strong> It is recommended to get your blood glucose screening if<\/p>\n