Disrupting lifestyles all around, diabetes has become a growing health concern. Also known as diabetes mellitus, diabetes refers to a group of diseases that disturb the manner in which your body handles glucose. With diabetes, your body either fails to make enough insulin or is incapable of effectively using the insulin produced. Diabetes is not only a threat to the blood sugar level in your body, but also to the health of your nerves, kidneys, heart and other organs.
As per reports of the World Health Organization, the number of people suffering from diabetes has grown from 108 million in 1980 to around 422 million in 2014. Researches prove that bad lifestyle choices are a major contributor to diabetes, and it is only by changing the way one lives, that one can hope to stall this illness.
This World Diabetes Day, we bring to you a list of healthy lifestyle choices to help you keep diabetes at bay.
Manage Extra Weight
Overweightness and obesity are top among the risk factors that lead to diabetes. This is why pre-diabetic people and those who are overweight and at the risk of diabetes, are advised to try and achieve a healthy weight.
One of the first steps towards gaining a healthy weight includes being mindful of what you eat. Unless you are a high-risk candidate for diabetes, you do not require cutting off high-calorie and high-fat food items completely, but only limiting their consumption. Your focus should be on including more healthy foods such as green vegetables, high-fibre food items, fruits and whole grains in your diet.
Control your blood pressure, cholesterol and triglyceride levels
Blood sugar, triglycerides and cholesterol are terms that are directly linked to diabetes. Besides diabetes, increased levels of all of these also increase your chances of suffering a stroke, heart attack and various other life-threatening health issues. Keeping an eye on these will not only make achieving your goal easier, but also save you from other chronic disorders.
Move Your Body
Although exercises should be a normal part of your routine, if you are a pre-diabetic, then that’s all the more reason to not skip exercises. It is only when you combine exercises with healthy diet that you can hope to achieve success in your mission against diabetes. Regular activities have many advantages including helping control blood pressure, cutting down fats, and helping lower stress.
Take Proper Rest
Stress is another precursor of diabetes, and the best way to beat that is to allow proper rest to both your body and mind. Going to bed in time and getting up early in the morning will keep you fresh and active all throughout the day. Avoiding common sleep inhibitors such as television, phone or caffeine is also suggested if you have trouble sleeping.
Quit Bad Habits
Smoking and alcohol consumption are considered bad for a reason. Whereas alcohol interferes with your blood sugar level, smoking enhances stress and risk of nerve damage, kidney issues as well as heart diseases. Hence, apart from the above, quitting on your bad habits is also something that you should practice. Drinking in moderation would be a good start in this direction. You can also seek the help of a professional to quit smoking, tobacco or alcohol.
Get Tested for Diabetes at Regular intervals
The best way to know whether or not any of your efforts against diabetes have actually been fruitful is to get tested. Check-ups for blood sugar level will help you track your progress. Hemoglobin A1C test, foot test and dilated eye exam are a few tests that doctors suggest people to take in order to figure out if they have diabetes.
Diabetes is a life-long disease, and it is only through dedication and regular efforts that you can beat it.