Diabetes is a condition that affects how your body uses sugar for energy. It can cause serious complications, such as damage to your eyes, kidneys, nerves, and heart. The most common type of diabetes is type 2 diabetes, which occurs when your body becomes resistant to insulin, a hormone that helps sugar move from your blood into your cells. Type 2 diabetes can be prevented or delayed by making some lifestyle changes.
Here are some tips on how not to get diabetes in future:
Maintain a healthy weight. Being overweight or obese can increase your risk of diabetes, as excess fat can make your cells more resistant to insulin. Losing even a small amount of weight can improve your blood sugar control and lower your risk of diabetes. Aim for a body mass index (BMI) between 18 and 23, which is considered a healthy range.
Be physically active. Exercise can help you burn calories, lose weight, lower your blood pressure and cholesterol levels, and improve your insulin sensitivity. It can also reduce your stress and boost your mood. Try to get at least 150 minutes of moderate-intensity physical activity per week, such as brisk walking, cycling, swimming, or dancing. You can also do some strength training exercises twice a week to build muscle and bone mass. Muscle tissue uses more glucose than fat tissue, so having more muscle can help lower your blood sugar levels.
Eat a balanced diet. Choose foods that are low in added sugars and refined carbohydrates, such as white rice, soda, candy, white bread, and pasta. These foods can spike your blood sugar and insulin levels, which can increase your risk of diabetes. Instead, opt for foods that are high in fiber, such as non-starchy vegetables, whole fruits, brown rice, and millets. Fiber helps slow down the absorption of sugar and keep your blood sugar stable. Also, include lean proteins, such as fish, eggs, chicken, and beans, and healthy fats, such as sesame oil, almonds, nuts, and seeds. These foods can help you feel full and satisfied without raising your blood sugar too much.
Quit smoking. Smoking can damage your blood vessels and increase your risk of heart disease and stroke. It can also make your cells more resistant to insulin, which can lead to higher blood sugar levels. If you smoke, talk to your doctor about ways to quit. There are many options available, such as nicotine patches, gums, lozenges, inhalers, or medications. You can also join a support group or use online resources to help you quit.
Limit alcohol intake. Alcohol can interfere with your blood sugar control and increase your risk of liver problems. It can also add extra calories and carbs to your diet, which can lead to weight gain. If you drink alcohol, do so in moderation and only with food. The recommended limit is one drink per day for women and two drinks per day for men.
Get enough sleep. Lack of sleep can affect your hormones and metabolism, which can increase your appetite and cravings for sugary and fatty foods. It can also impair your insulin sensitivity and raise your cortisol levels, which can lead to higher blood sugar levels. Aim for at least seven hours of quality sleep per night. To improve your sleep hygiene, avoid caffeine and alcohol before bedtime, keep your bedroom dark and cool, turn off electronic devices at least an hour before bed, and stick to a regular sleep schedule.
By following these tips, you can lower your risk of developing diabetes and improve your overall health and well-being.
Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)
Internal Medicine Specialist
Kify Hospital
Danavaipeta
Rajahmundry
Phone : 85000 23456
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