Diabetes: What to do, what not to do?
Diabetes
The incidence of Diabetes has seen a phenomenal increase in the last few decades. Diabetes is called the mother of all disease rightly as the disease may lead to virtually all diseases that include hypertension, stroke, heart attack, kidney failure, blindness, diabetic foot among others. The more worrying aspect of the disease is that it is incurable. Once a person is affected with it, the best he can do is controlling it. Hence, we should be aware and adopt such lifestyle that prevent the disease. In this article, we will discuss some lifestyle modifications that can prevent diabetes:
Reduction of weight
Overweight predispose the emergence of diabetes. Moreover, obesity or overweight is usually associated with unhealthy food habit that can also contribute to the disease. Proper diet and lifestyle modification can reduce weight as well as prevent diabetes.
Regular Physical Exercise
Physical inactivity is one of the main risk factors for diabetes as well as hypertension, heart diseases, stroke and other non-communicable diseases. Regular physical exercise ensures burning of calories and prevent deposition of body fat.
Drink more water
Ensure that you will take at least 3 litres of water every day. Sometimes our body fails to understand what is needed – water of food? If you don’t take sufficient water, it may lead to consumption of more food and contribute to increased weight. Water also detoxify many harmful metabolites of the body.
Consume more vegetables
Eat vegetables in each of your main meal. At least two-fifth of your total meal should consist of vegetables. You can take a plate of vegetables before taking staples or protein. Vegetables have got fibres that make our tummy full quickly and inhibits consumption of much food. Most fibres are not absorbed. So, body weight cannot be increased.
Don’t watch television while eating
Watching television while taking your meal is a dangerous habit. You may consume more than you intend to while you are preoccupied with the television. This may lead to physical inactivity and weight gain.
Not no carb, Eat less carb
Though no carb diet is getting popular with fitness enthusiastic, it is usually nonsense. You require enough carbohydrate for energy generation. Glucose is the major fuel for cellular activity. Don’t get into the advertisement gimmick. Take carbohydrates according to your body’s demand. Ensure burning of excess calories by exercise.
Add a piece of Cinnamon in your diet
Taking a small amount of cinnamon everyday helps to control sugar level in your body. It may help to prevent diabetes
Reduce Stress
Stress is one of the major contributing factors for diabetes. Plan your time and activities properly. Learn to say ‘no’ for what you cannot manage to do. You may practice yoga for controlling stress. Taking deep breath several times in stressful condition may help. Have fun and laugh.
Sleep for at least 7-8 hours daily
Ensure that you have got a sound 7-8 hours of sleep daily. Less sleep is associated with cognitive dysfunction or even brain cell death.
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Very helpful information in to a subject that touches most lives in some way. Almost 60 % of my internal medicine practice patients are diabetic!
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