Dr. Sandeep Muley

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.