World Diabetes Day 2023: Can You Prevent Diabetes? Know The Strategies
By adopting uncomplicated yet effective techniques, you can significantly diminish your susceptibility to developing diabetes and relish a more vigorous and lively existence.
The worldwide prevalence of diabetes, an alarming epidemic, has inflicted its chronic grip on millions of individuals. Encouragingly, in many instances, diabetes is preventable. By adopting uncomplicated yet effective techniques, you can significantly diminish your susceptibility to developing diabetes and relish a more vigorous and lively existence.
According to Dr. Navneet Agarwal, who is the Chief Clinical Officer, at BeatO, "Diabetes is a growing global health menace, with millions being affected by Type 2 Diabetes Mellitus. In India the epidemic has reached alarming proportions, making it imperative to understand and implement effective prevention strategies. Reducing diabetic cases involves a combination of lifestyle modifications, early detection, and the management of risk factors."
"Understanding the basics of Type 2 Diabetes is critical It's a metabolic disorder influenced by both genetic and lifestyle habits, with risk factors ranging from obesity to physical inactivity. Identifying high-risk individuals is the first step in the prevention. The Indian Diabetes Risk Score (IDRS) is a valuable tool for early detection, making mass screenings more efficient, accessible and affordable," he added.
Talking about the management of risk factors, he said, "Effective management of risk factors, such as fluctuating blood pressure and cholesterol, is crucial. Medications like metformin may be considered for individuals with prediabetes, especially those with a higher risk. Adoption of a healthier lifestyle and regular follow-ups with healthcare providers such as Doctors, Health coaches and Dietitians are important to maintain blood sugar levels."
Dr. Sandeep Kharb, who is a Sr. Consultant - Endocrinology, at Asian Hospital Faridabad suggested the following tips to prevent diabetes:
1. Embrace A Well-Balanced Diet
The pivotal role of a well-balanced diet in diabetes prevention cannot be overstated. Opt for whole, unprocessed foods that are brimming with dietary fiber, such as fruits, vegetables, whole grains, and legumes. These nourishments contribute to the maintenance of stable blood sugar levels while furnishing vital nutrients. Furthermore, consider curtailing your consumption of sugary and high-fat foods, as they have the potential to heighten your risk of diabetes.
2. Exercise Portion Control
Not only does the quality of your food matter, but the quantity as well. Vigilantly practicing portion control can be instrumental in preserving a healthy weight and thwarting diabetes. Exercise mindfulness concerning your serving sizes and refrain from excessive indulgence. This approach can be especially efficacious in mitigating your susceptibility to type 2 diabetes.
3. Regular Physical Activity
Exercise stands as a formidable instrument in the endeavour to prevent diabetes. Engaging in recurrent physical activity facilitates the more effective utilization of insulin by your body, thereby reducing your risk of developing type 2 diabetes. Strive for a minimum of 150 minutes of moderate-intensity exercise on a weekly basis. Activities such as walking, swimming, or cycling can serve as gratifying methods for staying physically engaged.
4. Prioritise Weight Management
Maintaining a healthy weight ranks among the most potent strategies for averting diabetes. Surplus weight, particularly around the abdominal region, exhibits a close association with an escalated risk of type 2 diabetes. Even a modest reduction in weight, if required, can exert a substantial influence on diminishing your risk.
5. Attain Quality Sleep
The value of restorative slumber is occasionally underestimated in the context of diabetes prevention. Subpar sleep can disrupt your body's sensitivity to insulin and lead to weight gain. Aim to accumulate 7-9 hours of revitalizing sleep each night to facilitate your body in effectively regulating blood sugar.
6. Effectively Manage Stress
Stress levels can propel blood sugar levels to elevated heights and elevate your risk of diabetes. Embrace stress management techniques, such as deep breathing, meditation, yoga, or mindfulness, to equip yourself with the means to contend with life's challenges.
7. Regular Health Assessments
Routine check-ups with your healthcare practitioner can be instrumental in the detection of early signs of diabetes or prediabetes. Timely identification is critical, as it enables prompt intervention and lifestyle adjustments to prevent the condition from advancing.
8. Stay Adequately Hydrated
The significance of proper hydration is often underestimated in the pursuit of diabetes prevention. Consuming an adequate quantity of water assists your body in functioning optimally and can contribute to effective weight management.
9. Exercise Restraint in Alcohol Consumption
Excessive alcohol intake can lead to weight gain and heighten the risk of type 2 diabetes. If you opt to partake in alcoholic beverages, do so judiciously.
10. Forsake Smoking
Smoking not only elevates the risk of various health complications but also heightens the susceptibility to type 2 diabetes. Quitting smoking represents a pivotal step toward diabetes prevention and overall well-being.
In addition to him, Dr Waseem Ahmed, Loop's in-house Physician & Diabetologist mentioned the following:
- Monitor Low Sugar Symptoms: Stay vigilant for signs of hypoglycemia and make stress management a priority.
- Practice Self-monitoring: Keep tabs on your daily well-being, weight, exercise habits, and food intake, while also making regular visits to your physician.
- Undergo Periodic Tests: Never underestimate the power of regular blood tests, foot and skin examinations, and vital organ function tests.
Diet To Prevent/ Manage Diabetes
Dr Mickey Mehta- who is the Global leading Holistic Health Guru and Corporate life Coach said, "A healthy meal plan and being active can help to keep your blood sugar level in the target range. To manage this, eat a balanced diet, include physical activity and sleep well based on the circadian rhythm. What you choose to eat, how much you eat, when you eat are all important in keeping your blood sugar levels optimal."
"The key to eating with diabetes is to eat a variety of healthy foods from all the food groups. Obviously, the refined sugar, the artificial sweeteners, all unnatural sweetness isn't good for human life. They damage our organs, they hurt our physiology, and they slow down our biological, cellular regeneration. Limiting processed, packaged, refined foods isn’t good for our cellular health either. Remedies, of course, are then to avoid the artificial, regulate them and add meaningful fibres, vital fibres of fibrous vegetables, fibrous fruits, whole grains like brown unpolished rice, khapli wheat, rolled oats, barley, jau, sprouts, lean proteins, nuts, seeds and healthy fats," he added.
Preventing Type 2 diabetes is possible through a holistic approach that combines awareness, lifestyle changes, and risk factor management. By empowering individuals with knowledge and practical tools, we can collectively work towards a healthier, diabetes-free future. Collaboration between individuals, healthcare providers, and policymakers is essential to combat this growing health epidemic.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]
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