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India has the largest number of diabetics in the world. Around 6.2 crore people in India suffer from diabetes. Many patients with diabetes in India are still undiagnosed. More than 95% of these patients have type 2 diabetes. Type 2 diabetes results from the body's ineffective use of insulin. It is usually diagnosed in the age group of 35-45. It can be prevented by healthy diet and exercise.
The patients who are diagnosed with diabetes and even those who do not have the disease can benefit by following these 5 effective ways to beat diabetes.
1. Make healthy food choices
Taking care of your diet is one of an essential components to manage and prevent diabetes.
-switch to oils with a high volume of monounsaturated fats and polyunsaturated fats like olive oil, canola oil, soybean oil or rice bran oil. Limit intake to one tablespoon a day.
-restrict intake of foods that have a high glycemic index like white bread, white rice, fatty foods, and soda.
-consume foods with a low glycemic index like multigrain aata, whole grains, daals, most fruits, non-starchy vegetables and carrots.
-limit consumption of fast food. Studies show that young adults who ate fast food more than twice a week developed insulin resistance (a diabetes risk factor) at twice the rate of people who weren't fast food junkies.
2. Watch your weight
Losing weight can help to regulate blood sugar levels.
-if you have type 2 diabetes, losing just 4-6 kgs can lower your glucose levels.
-the way fat is distributed in the body can also impact diabetes risk and management.
-people who have abdominal adiposity (fat around the belly) are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks.
3. Exercise regularly
Regular exercise can lower blood glucose and possibly reduce the amount of medication you need to treat diabetes, or even eliminate the need for medication.
-get your doctor's approval before starting an exercise program.
-even if you do not lose any weight, exercise can help keep type 2 diabetes under control.
-start slowly with a low-impact exercise such as walking, swimming or jogging.
-exercise, at least, three times a week for about 30 to 45 minutes.
-warm up for 5 minutes before starting to exercise and cool down for 5 minutes after exercise.
-always carry a source of carbohydrate with you so you'll be ready to treat low blood glucose.
4. Manage stress better
Stress can make blood sugar levels harder to control.
-engage in any relaxation technique to ward off stress.
-the best techniques include yoga, meditation, deep breathing exercises.
-you may join a yoga club nearby or else take out 10-15 minutes every day to sit quietly with yourself and practice meditation.
5. Go for regular health check-ups
Diabetes requires lifelong commitment towards following a healthy lifestyle, taking medicines on time and getting regular checkups to detect any complications.
-check your blood sugar levels at home at least once a week.
-get your hba1c levels checked at least twice a year.
-in addition, make sure that your eyes, kidneys, heart, and skin are in optimal health.
-visit an eye specialist once a year to detect any signs of eye damage (diabetic retinopathy).
-get your kidney function tests done at least 2 times a year.
-inspect your feet regularly for any signs of numbness, pain or growth that may lead to ulceration and complications.
I have a desk job and my weight is getting high from last 6 months from 63 to 75 please help and suggest to get weight loss.
My mom have suffring from diabities. Unke hath ki ungaliyo aur pair ke talwe me jhunjhuni means jhunjhunahat ho rhi h pair suun padh gye h kya ap unke liye koi injuction ya fir medicine suggest krenge? pls rply me quick.
I am suffering with low weight I wanted to increase my weight with in a month with natural useful tips.
Hello sir my weight has been put on approx 12 kg in 3 months I just want to reduce it .please help me. Provide me some diet.
I'm getting fatter and fatter day by day. I tried a diet but I feel angry and irritated without eating. I am a pure vegetarian. Please send me a good diet chart.
I have reduced my weight due to travelling for 3 hours a day. Looking lean and short stature. So I want to boost up my height as well as size .so I'm kindly requesting you to suggest me food habit and exercise to change myself. I am not at all satisfied how I am now. For sure I will follow the tips guided by you. Thank you.
How to increase mass on face when it is long and thin. How far intake of extra Virgin olive oil orally can help.
I have my lower body heavier than my upper body. My thighs and hips are way bulkier than my upper body. I am doing squats and lunges but nothing is helping much. Could you please advice if I should go for dieting? And if yes what should be my focus so that fat does not get deposited to my thigh and hip area?
I want to gain my weight 65-68 kgs now am 59 kg what should I do my age is 48 years am a diabetic patient.
I am 33yr old married women weighing 72kg, height 5.2feet. Routine involves sitting work and less physical activity. Because of work schedule not able to make exercise as routine. And diet also involves unHealthy food. Have started getting some pain in my leg once I stand up after long sitting. Doctor have advised to reduce weight. Can anyone suggest me diet and exercise to reduce weight specially lower half of body seeing the routine I have.
I want to loose my weight, it's around 58 jus because of sitting in ofic regularly, so what should I do to loose my weight till 50.
I am 21 years old. Is. Eating daily neem leafs early in the morning with empty stomach after exercise and drinking haldi milk Is good for health and skin. please give me clear answer and if it is good how. And if it is bad then y.
What is the perfect diet plan to stay healthy? I have to get rid of tummy fat. What all items I should include and exclude in my diet? iam 27 year old, 65 kg, 169 cm height.
Millions of cases of dengue infection occur worldwide each year. Dengue fever is most common in southeast asia and the western pacific islands, but the disease has been increasing rapidly in latin america and the caribbean.
Researchers are working on dengue fever vaccines. For now the best prevention is to reduce mosquito habitat in areas where dengue fever is common.
Many people, especially children and teens, may experience no signs or symptoms during a mild case of dengue fever. When symptoms do occur, they usually begin four to 10 days after you are bitten by an infected mosquito. Signs and symptoms of dengue fever most commonly include:
Fever, as high as 106 f (41 c)
Muscle, bone and joint pain
Pain behind your eyes
You might also experience:
Nausea and vomiting
Rarely, minor bleeding from your gums or nose
Most people recover within a week or so. In some cases, symptoms worsen and can become life-threatening. Blood vessels often become damaged and leaky. And the number of clot-forming cells (platelets) in your bloodstream drops. This can cause:
Bleeding from your nose and mouth
Severe abdominal pain
Bleeding under the skin, which might look like bruising
Problems with your lungs, liver and heart
If you are living or traveling in tropical areas where dengue fever is common, these tips may help reduce your risk of mosquito bites:
Stay in air-conditioned or well-screened housing. It's particularly important to keep mosquitoes out at night.
Reschedule outdoor activities. Avoid being outdoors at dawn, dusk and early evening, when more mosquitoes are out.
Wear protective clothing. When you go into mosquito-infested areas, wear a long-sleeved shirt, long pants, socks and shoes.
Use mosquito repellent. Permethrin can be applied to your clothing, shoes, camping gear and bed netting. You can also buy clothing made with permethrin already in it. For your skin, use a repellent containing at least a 10 percent concentration of deet.
Reduce mosquito habitat. The mosquitoes that carry the dengue virus typically live in and around houses, breeding in standing water that can collect in such things as used automobile tires. Reduce the breeding habitat to lower mosquito populations.