Here Are 9 Definite Ways To Keep Diabetes At Bay

As our lives are getting busier by the passing of each day, our lifestyle is undergoing serious changes. The last two decades have ushered in an era where more and more people prefer sedentary lifestyle with sitting jobs, increased dependence on junk or fast foods, imbalance in work and personal life, inadequate rest and improper mental well being. This has introduced us to a series of lifestyle diseases that people of every age have become prone to.

Speaking of lifestyle diseases, diabetes is the most prevalent one and is growing fast in a highly populated country like India, which is set to become the diabetic capital of the world. According to a survey, the number of diabetic patients has plummeted to around 422 million in 2014 from 108 million in 1980.

Many of us just go by the myth that excessive sugar consumption leads to diabetes. In reality, diabetes is basically a metabolic disorder that prevents the body from either producing enough insulin or rejecting it, thus increasing blood sugar levels beyond the normal range. The excessive blood sugar can possibly cause various diabetic symptoms such as reduced immunity, slow healing of wounds, fatigue, frequent urination, etc. While diabetes can hardly be cured, proper care and control in lifestyle habits can definitely lower the effect of the symptoms. Unless you have a family history of diabetes, here are 9 definite ways to keep diabetes at bay that will require you to make appropriate changes in your lifestyle, giving you the right push towards healthier future:

1. Start Walking

Proper diet without exercise can never help in attaining the ideal fitness level. Working out is equally essential to keep the body free from the growing lifestyle diseases. When talking about preventing diabetes, walking is one the best alternatives. You can incorporate walking in several ways in your routine. Taking the stairs, walking for short distances, going for a walk after dinner, keeping your body active despite having sitting job, etc. are some of the ways by which you can improve your metabolism level, which will in turn keep insulin levels in check, thus decreasing the risk of diabetes.

2. Keep Your Weight In Check

Alongside walking, maintaining a healthy BMI (Body Mass Index)is what it requires to keep diabetes at bay. You must make serious lifestyle changes like having adequate sleep, dedicating time to exercising, maintaining active lifestyle, consuming nutrition rich foods, etc. to keep your weight in check. It is never too late to start as studies indicate that a normal BMI can help in reducing the risk of diabetes by a significant 70 percent.

3. Start Consuming Coffee In Limited Amount

While the whole medical world is arguing about the pros and cons of consuming coffee, many research studies are of the opinion that drinking 2 cups of sugar free coffee each day can aid in reducing the risk of diabetes by 29 percent. It has been found that coffee beans are rich in antioxidants that help in boosting body’s immunity strength while helping in keeping the body free from a host of diseases.

4. Include Cinnamon In Your Diet

Certain spices are said to have immense power to keep cholesterol and fat levels in check, while improving the body’s defence mechanism. Medical studies are of the opinion that inclusion of cinnamon in the form of oil or powder can lower the risk of diabetes by a whopping 48 percent. Cinnamon contains nutrients that can natural reduce the level of LDL or bad cholesterol and triglyceride level in the body. When there is a natural reduction in these two, the blood sugar levels gets balanced, which further helps in reducing the risk of diabetes.

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5. Incorporate Salads In Your Meals

Salads are the best way to give your body a boost of nutrition. Have a plate full of salads like lettuce, tomatoes, cucumbers, carrots, beetroots, radish, etc before your meals at least once a day. You can also add a bit of vinegar not only to add flavour but also to keep blood sugar levels down as studies suggest that having salads with vinegar can help blood in absorbing less sugar from the meals you have later. Start having oodles of salads to provide your body with nutrition that protects you from diabetes naturally.

6. Get The Power Of Whole Grains

Whole grains are packed with high fibre content and is the best way to add more nutrition to your meals. Nutrition rich whole grains like barley, brown rice, oatmeal, millets, etc has loads of fibre which help in controlling blood sugar levels, thus naturally preventing the chances of getting diabetes.

7. Say No To Junk Foods

The world is going crazy for fast foods as they are delicious tasting instant foods that keep the stomach full. The demand for fast food is on the rise since they are tempting and an easy option for busy people. But frequent consumption of these foods that are nutrition deficient can lead to a number of diseases like obesity, high blood pressure, digestive disorders, heart problems, etc. They can also hamper the insulin levels in the body in the long run, which is why, avoiding fast foods is one of the best ways to save yourself from diabetes.

8. Bid Adieu To Smoking

Smoking is one habit that can invite a host of harmful diseases like lung cancer. Apart from this, many researchers have adjudged that smoking is one of the major reasons for causing diabetes. In case you are an occasional smoker or who is addicted to smoking, then take medical assistance immediately for reducing the risk of diabetes.

9. Practise Relaxation Techniques

It has been found that increase in stress is directly proportional to rise in the risk of lifestyle diseases. Ranging from a minor headache to a dangerous disease like cancer, stress can damage your health in a big way. The constant hustle bustle, juggling between work and life, the race to attain a better position in career, etc., creates stress and increases production of stress hormone, cortisol. This in turn, affects sleep patterns, increases risk of anxiety and depression and also disrupts food consumption patterns. All of this can also improve the risk of diabetes. Therefore practising relaxation techniques like doing power yoga, swimming, reading positive books, listening to books, dedicating time to pursue hobbies, etc. can significantly de-stress the mind and help in releasing happy hormones or endorphins, hence preventing diabetes.

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