Ways to Prevent Diabetes: Let’s Beat diabetes
Over 425 million individuals throughout the world have diabetes.
With 77 million diabetics, India is in second place after China in the worldwide diabetes epidemic.
Hail the contemporary way of life, since there’s a strong chance you’ll soon be one of them. Don’t give up, though. The good news is that diabetes is entirely avoidable, despite the high statistics. Even if you are at risk, you may avoid or postpone the onset of type 2 diabetes mellitus (T2DM) by incorporating healthy lifestyle modifications into your daily routine.
How and Where Do I Start?
Let’s start by determining your level of diabetes.
You will experience prediabetes, a condition in which your blood sugar level is higher than normal, prior to developing T2DM. A fasting blood sugar of less than 99 mg/dL is considered normal, whereas a reading of 126 mg/dL indicates diabetes or prediabetes. The following are typical prediabetes risk factors:
- 45 years old
- Gender (the danger is larger in men than women)
- Family background
- Stress or high blood pressure
- Being fat or overweight
- Physical inactivity (9 hours per day spent sitting)
- Pregnancy-related diabetes develops during pregnancy and disappears after birth, although both the mother and the child have a high lifetime risk of T2DM.
Know What Changes Are Required
Knowing where you are currently can help you determine what needs to change in terms of dietary intake and physical activity.
Monitor Your Weekly Eating Patterns.
- Do your friends, family, coworkers, and friends have an impact on what you eat?
- Do you prepare meals ahead of time or do you give in to urges that come up suddenly?
- Do you examine the nutrition information on food packages?
- Where do you dine out most frequently?
- What makes eating healthy more difficult?
- How much and how often do you drink or smoke?
Maintain Weekly Physical Activity Records.
- How long do you spend riding, walking, or running?
- How long do you spend cleaning up after yourself?
- Do you regularly engage in a physical activity, such as running, to relieve stress?
- What makes increasing one’s physical activity difficult?
What needs to change will change.
Breaking ingrained bad habits—whether they relate to your past or your health—is something we all want to do, but it’s not always as simple as it may seem. Everything worthwhile takes time. So, be reasonable. Instead of taking a giant jump that is difficult to maintain, make little plans and take one step at a time.
Observe Your Weight.
You are overweight if your BMI is 25.0-29.9 or above. A BMI of less than 30.0 indicates obesity. In such circumstances, maintaining an active lifestyle and decreasing at least 5%–7% of your body weight can significantly lower your risk of T2DM. Your HbA1c levels will decrease more as a result. Diabetes and prediabetes are routinely diagnosed with the HbA1c test. A1C levels of 5.7% and below are considered normal, whereas readings of 5.7% to 6.4% and above suggest diabetes and prediabetes, respectively. Reduced HbA1c correlates with decreased risk of T2DM.
Get Enough Sleep
Even getting too little or too much sleep is harmful. You may want high-carb foods if you get too little or too much sleep, which will lead to weight gain and an increased risk of health problems. To maintain a healthy metabolism and regular blood sugar levels, get 7 to 8 hours of sleep every night.
Regular Checkups for Preventive Healthcare.
As diabetes has a propensity to raise the risk of heart diseases including high cholesterol, hypertension, and high HbA1c levels, get frequent health checks every six months. Likewise, have your eyes checked annually. Additionally, regularly monitoring your blood sugar might help you prevent problems associated with diabetes.
Diabetes Profile – M, Diabetic Profile, Diabetic Profile – Basic and Advanced, and Diabetic Profile – Thyrocare all provide distinct diabetic profiles. Understanding total blood count, glucose levels, HbA1c levels, iron insufficiency, lipid/liver/kidney profile, thyroid profile, vitamins, vital components, and electrolytes, as well as cardiac risk factors, is made possible by the parameters presented. The first step toward a healthy future is getting tested.