How to prevent Diabetes from an early age

Prevention of diabetes can be achieved by choosing Healthy lifestyle choices. Even if you have diabetes in your family, diet and exercise can help in prevent diabetes. If you’ve already received a diagnosis of diabetes, you can use healthy lifestyle choices to help prevent complications. And if you have prediabetes, lifestyle changes can slow or halt the progression from prediabetes to diabetes.

How to prevent Diabetes?
There are a few healthy lifestyle choices which help to prevent diabetes:

Eat healthy foods: Choose foods low in fat and calories and high in fiber. Focus on fruits, vegetables and whole grains.

Get physical: Prevention of diabetes can be achieved through a moderate physical activity for 30 minutes a day. Take a brisk daily walk or ride a cycle to start with.

Lose excess weight: If you’re overweight, losing 7 percent of your body weight can help in preventing diabetes. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.

The best thing if any individual wants to take counseling for lifestyle modification, please do go to Apollo Sugar or any health care facility in your vicinity to take doctor advice.
Apollo Sugar is able to provide entire spectrum of diabetes services for effective diabetes management.

Can you Prevent Diabetes

How to prevent diabetes?

Did you know that diabetes prevention is just as simple as eating healthy, being physically active and losing a few extra pounds? Unfortunately, most people get intimidated when it comes to how to control diabetes but as you can see, it’s really just a lifestyle change. Yes, it surely takes some getting used to but think about all the serious health complications you’ll avoid. That includes permanent nerve, kidney and heart damage. Read on as we tell you how to prevent diabetes, and if you have it already, then how to control diabetes.

Type 1 diabetes is the kind of diabetes that unfortunately cannot be prevented but the impact can be reasonably reduced by managing the person’s health well. On the contrary, one’s risk for type 2 diabetes could be largely lowered by taking some simple yet important measures, which mainly include modifications to the lifestyle.

Here are some easy steps to prevent diabetes:

Diabetes Prevention

  • Increase your physical activity
    • This will help you lower the body weight and blood sugar, and makes the body cells, especially muscle cells, more sensitive to insulin
    • This will help you keep your blood pressure and cholesterol levels under control
  • Start a healthy and balanced diet
    • Eat a variety of foods and control the portion size instead of excluding a particular food
    • By having fibre rich foods such as fruits, vegetables, whole grains, beans, nuts & seeds, you can, not only lower the risk of heart disease, but also control your blood sugar better. Fibre rich food aids in weight loss, as they make the person feel full on consumption
    • Take at least half of the total grains as whole grains instead of having more of processed or refined grains as the whole grains are shown to reduce risk for diabetes
  • Lose excess weight, as it has been shown to reduce the risk of diabetes
    • It helps maintain your blood pressure, and bring cholesterol under control
    • It also improves mobility, reduces stress and joint damage
  • Regulate your sleeping patterns:
    • Sleeping for less than 6 hours can create imbalance between the hormones regulating food intake and energy levels, thereby increasing the risk of diabetes; nevertheless, long sleeping duration for 9 hours or more may also increase risk for diabetes.
    • Any causes for these sleep alterations should be evaluated and treated·
  • Quit Smoking
    • Through various mechanisms, smoking can increase the abdominal fat deposition and insulin resistance, a blockage of insulin actions.
    • Quitting smoking is therefore an important measure to decrease your risk for diabetes.

Take One Step Every Month towards Beating Diabetes

diabetes diet

Leading an active, healthy lifestyle gradually improves your overall health and eventually reduces the risk of developing diabetes complications. A healthy lifestyle which includes healthy eating habits and regular exercise definitely complements your treatment options like oral medications or insulin to manage diabetes better.

Taking small and significant steps in order to adopt a healthy lifestyle within duration of six months from today can show a positive impact on your health in the near future. Managing diabetes gets easier with these little steps you start from today until it becomes a routine.

AVOID COMPLICATIONS

It’s better to begin an effective diabetes program on time and delay or prevent the onset of life-threatening complications such as –

  • Kidney disease
  • Foot disease such as ulcers, and neuropathy
  • Eye disease
  • Nerve disease, which can lead to problems such as erectile dysfunction, gastric and urinary problems.
  • Heart disease such as angina and heart attack
  • Stroke

IT’S NOT AS DIFFICULT AS IT LOOKS

Here are six easy steps you can start for your Diabetes Management . Following these six steps for a period of six months would certainly bring about a lifelong transformation for the better.

1–The “goal setting” month

Get all the information required to set goals every month towards beating diabetes successfully. Talk to your diabetes doctor and seek help from family and friends in helping you beat diabetes. It’s time to get all your tests done- blood sugar test , urine test, eye check-up, foot check-up etc.

Setrealistic goals for managing your diabetes- Don’t worry. You don’t have to change your life in a single day.

2-The “Yes to treatment & no to sugar” month

All right, so let’s start the first action-month by setting reminder for your medications. The goal is to never miss a medication. Write dates on every tablet or get a tablet organizer. Taking all your medications on time should become a part of your lifestyle.

Use the later part of the month to gradually reduce the sugar intake… remember to do it gradually! You can’t have more than one-cheat day a month from now on!

3-The “mental well-being” month.

Stress, especially chronic stress shoots your blood glucose levels and raises your blood pressure. It also affects your other medical conditions.

Learn to mediate. Know what de-stresses you-a holiday, an outing with your dear ones, a spa session, a hobby or visit to a religious place. Also, make sure you get enough sleep. Be mindful and aware of your environment; your thoughts and feelings.

4-The “goodbye smoking& drinking” month.

If you have diabetes, smoking can worsen your condition with a possible risk of kidney disease, heart disease, amputation, and nerve damage.

Make a better decision to quit smoking before it catches you off guard. Be honest and reasonable with yourself.Gradually cut down the number of cigarettes you smoke every week.

Come to a point where you smoke occasionally to completely quitting it successfully one day.

5-The “healthy food=healthy you” month.

Research and understand how different foods can affect your blood sugar. Getting your diabetes in control with various foods and healthy diabetes diet , can solve half of your health issues.

Start this month by including a bowl of salad in your everyday diet. Add a fruit to your diet from the next week onwards. You can carry these things to work and replace regular snacks with healthy ones.Set an alarm each hour as a reminder for you to have a glass of water.

6-The “It’s time to get moving” month.

Step out of your comfort zone-take stairs and park your vehicle far away from your office.

As you reach the second week of the month, go for a stroll after lunch/dinner. Walk to the supermarket nearby to buy groceries.

By the third week, you can push yourself to go for stretching or jogging. Make it a habit by the end of month.

A regular physical activity helps you manage and maintain healthy weight, keeps diseases away, keeps your lungs heart and muscles healthy, and also makes you feel good.

Have a mission for each month this year, and make 2018 the best year for you! You can take help of a friend/family member to keep a check on you.

As you progress on this plan, it’s very important to not let yourself fall back to previous habits! The beauty of this method is that you acquire a good lifestyle in a step by step fashion. You only move to the next step once you have a strong hold of the current one.

Aim for starting healthy habits today and continue this for at least next six-seven months till you make it your go-to routine.

How I turned tables when diabetes was trying to overpower me

We are all guilty of being in a happy state of mind despite knowing what lies around the corner when it comes to diabetes. But, we are programmed like that by default as we get used to living our life a certain way. More often than not, we know what we have to do but end up not doing that for a host of reasons from being lazy to simply ignoring it.

In order to really turn things around with diabetes, it is essential to pilot your own Diabetes Management. Below are some steps I took to take control of my diabetes instead of letting it control of me.

Internalizing the diagnosis

Being diagnosed was devastating. It took a while to come to terms with the fact that I had a chronic condition that needed constant care and would need trips to the diabetes doctor.

While some people tend to feel like they have been given a death sentence, others think of it as just another health complication. Whatever be the outlook, the first step for me was accepting that I had a problem that needs to be taken care of, not hung out to dry.

You see, diabetes stays with you, and living with it has been a 24/7 thing. However, coming to terms with it has only changed my life for the better. You might be surprised to hear that, but it has got me to concentrate on certain aspects of life, that are usually put on the back burner by non-diabetics as it forces you to lead a healthy lifestyle.

Taking things one step at a time

When I was newly diagnosed, I kept tab on my sugars and tried to stay healthy by putting in whatever little exercise I could, but I realized that it wasn’t enough.

Small but powerful changes were the key to tackle diabetes. They needed to be adopted as a lifestyle as opposed to just a habit. Below are some of the changes I made that really helped gain ground on effective diabetes management .

    • I read labels: As trivial as it seems, turning my food’s packaging around and looking at those minute nutrition facts that you pretty much find on almost every food was a good place to start. Not only does it help you watch your sugar levels, it also makes you more conscious about the extra carbs you’re putting in your system.
    • Saying “No”: sometimes I just wanted to look the other way and pretend as if it didn’t exist because of how exhausting the constant care was. But a dose of reality made me understand that giving in to temptation can yank you off the track. Taming your desires and leading a disciplined life is key to staying consistent. Whether it was cracking a whip on smoking, kicking sugar addiction or cutting down on alcohol, simply taking a moment to reflect on the consequences can save you from a lot of trouble. Apart from this, saying no to procrastination really made that difference in terms of putting me on the other side of high blood sugar.
    • Exercising regularly: Meeting up with the diabetes doctor regularly and devising an exercise plan that kept sugar levels well within the safe range was one lifestyle change that I strictly adopted. Slacking, when it comes to this, is a strict no if you really want to battle this disease.

Taking support

Looking to your family and friends for support can take load off your back and keep you happy. They can help keep you emotionally stable while creating an environment conducive to diabetes management .

Cranking up the motivation

Diabetes management can be exhausting because of the constant care it requires. To really keep going, think of what motivates you. It could be your family. It could be your zest for life.

Rewarding yourself

Staying consistent and committed doesn’t mean you can’t mix things up sometimes. Ultimately, we are human and we need a little something as a reward for the effort we put in. You can let loose once in a while but in moderation. Work a little harder the next day to make up for it.

I was willing to put in the work knowing that it is possible to live a full life with a little effort. From regularly testing to following a strict diet, the journey has been long but well worth it. I feel a lot more energetic and happy. Are you willing to go above and beyond to work your way around Diabetes Management , What is it going to be?

Ways in which you can lower risk of diabetes

Diabetes is definitely a serious disease which requires the patient to adopt effective management measures. From diet to exercises to medicines – a diabetic has to implement serious lifestyle changes in order to keep the sugar levels under control. If, unfortunately, like the millions across the globe, you’re also diagnosed with diabetes then it would actually be important on your end to ensure that you’re getting in touch with the best Diabetes Specialist in your city.

Diabetes Mellitus is assuming epidemic proportions across the world. Under such circumstances it would really be prudent on your end to ensure that you’re actually making yourself aware of a few preventive measures – i.e. measures with the help of which you can actually lower the risk of diabetes if you haven’t really been affected by disease yet (of course!).

So, let us discover and stay enlightened forever!

You can check your diabetes risk!

As much as it would be surprising to hear, let us tell you that you can, now, check your risk of diabetes. A life risk assessment test will eventually help you learn more about the risk of developing type 2 diabetes itself. A score of 12+ indicates you actually have high risk of diabetes- it’s perhaps time for you to find out whether Delhi clinics run any relevant modification program or not. The modification programs generally help you reduce the risk of cardiovascular disease and type 2 diabetes.

Healthy eating is a must!

Healthy eating, needless to say, is one of the most effective ways with the help of which you can actually go on to reduce the risk of diabetes. Make sure you’re reducing the amount of trans fats and saturated diets from your food. Learn to shop smart as well. Always concentrate on buying leaner meals like lean cuts of pork, turkey, chicken etc. Yoghurt and skim meals are also very helpful as well. Whole grain breads and cereals can turn out to be helpful as well. A balanced diet is an important part of diabetes treatment as well.

Exercise on a regular basis

Make sure you’re exercising on a regular basis. You can resort to moderate physical activity every day in order to manage weight and reduce the glucose levels in your blood. If you allow excess fact to accumulate around your abdomen then you are indirectly responsible for increasing the risk of diabetes. Read on to find out more about ways in which you can reduce the sugar level in your body.

Experts at diabetes clinics opine that individuals should be serious about embracing healthy lifestyle habits in a bid to steer clear of the risks of diabetes. Limit your alcohol intake (better, leave it), quit smoking and stay away from processed food. You might as well be a big fan of “convenience meals” but let us tell you that they are actually full of kilojoules and fat.

Offered above are just few of the measures with the help of which you can actually go on to minimize risk of diabetes. Please make sure that you’re actually keeping these points in view.

Walk your way to diabetes prevention

Shoe soles

walk your way

Think of exercise as medicine without the pill: It not only helps lower blood sugar, but it also improves heart health, strengthens bones, reduces stress, and trims inches off your waist.

A study published in the Diabetes care says that walking for exercise after a meal — both sustained walking for 45 minutes and a walking program broken into three 15-minute bouts — helped lower blood sugar in older people. In fact, walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running, according to a new study conducted. According to the American Heart association, we need 30 minutes of physical activity per day, at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week to derive benefits.

Some important things to keep in mind before you walk your way:

It’s not all or nothing; it’s step by step – Finding a way to enjoy walking helps. So set a reachable goal just for today. Then you can work toward your overall goal of 30 minutes a day by increasing your time as you get in better shape.

And if you’re busy — like most of us — you can split up your walks into 10-15 minutes each.

You can also work in walking when you:

  • Spend quality time with the family at the park.
  • Park farther from your workplace and use the stairs instead of the elevator.
  • Window shop at the mall.

All you have to do is lace up with a good pair of sneakers — and walk. It’s that easy. It’s also safe, the least expensive and has the lowest dropout rate of any type of exercise.

Before you know it, brisk walking can become a part of your daily routine

As you stroll, enjoy knowing that a walking program will help reduce your risk of diabetes complications, and that your efforts will help you enjoy all the health benefits of exercise.

 

How to prevent Diabetes when you are in your 30s?

Insulin injection

how to prevent diabetes when you are in your 30s

It has been a curious question among people with diabetes if they could have done something to prevent getting diabetes or could have been effected by a less severe form of diabetes. In many cases, the answer is yes. Lifestyle choices that are implemented in 20’s and 30’s help us to slow the progression of the disease in later stages of life.

Though a genetic predisposition gives a higher risk of diabetes, numerous measures like regular checkup, lifestyle interventions and following the advice of the doctor could be most helpful in preventing the onset of the disease. The following measures are important in keeping the disease at bay.

 Maintaining an average weight for your height- A few extra pounds in 30’s could be the difference between having a healthy life and suffering with diabetes later on. Maintaining an average weight during these decades not only could prevent diabetes in your 50’s and beyond, but could also ward off other serious conditions like heart and joint diseases in later years.

 Avoiding alcohol and smoking- Alcohol consumption, and becoming accustomed to this behavior early in life can pose series health risks at that time and down the road, such as difficult-to-treat hypoglycemia. Also alcohol packs on additional pounds from consuming high amounts of empty calories.

Aside from the well-noted health risks associated with smoking, smoking affects the blood vessels and exacerbates any negative effect that elevated sugar has on the heart and circulatory system. The risk of developing micro vascular complication is seriously increased in a person with diabetes who also smokes. This could lead to blindness, kidney failure and amputations. Not only will smoking damage your lungs, but it also increases inflammatory markers, which is implicated in the development of insulin resistance metabolism.

 Exercise regularly:

 Inactivity promotes obesity, which in turn could result in type 2 diabetes. Exercise helps the insulin on-board to be used more efficiently, and less of it is needed for each meal. Even a 20-minute walk every day will decrease your chance of developing diabetes. Using your muscles improves the ability of the body to use insulin and absorb glucose.

 By making small adjustments in your 20s and 30s, you are decreasing the odds of developing diabetes as you age. Remember, it’s during this time that you are laying the foundation for your future health and increasing your chances for a longer, improved life.

How you can prevent Type-2 Diabetes in Children?

How you can prevent type 2 diabetes in children

Type 2 diabetes once hit mainly adults. But today, children and teens weigh more and are less active. As a result, people of all ages now get type 2 diabetes. Type 1 and type 2 diabetes are by far the most common forms of diabetes. But in rare cases, children get other kinds of diabetes.

Risk factors in children include Family history, overweight, high blood pressure, high triglyceride levels, and low LDL levels. Lifestyle changes especially in terms of food-choices is the need of the hour.

Avoiding high consumption of junk food like soft drinks, chips, cookies, candy and other fast-foods and implementing healthier choices like milk, nuts,        fresh fruit, carrots and whole grains helps in a major way. Children and teens should be physically active for at least 60 minutes most or all days of the week.

A child or teen who gets type 2 diabetes needs expert advice on diet and exercise. A dietitian can help both the child and the family learn to eat in a healthy way. A pediatric exercise counselor can help the child and family start an exercise program. In all cases, it’s a good idea for the whole family to change its habits.

Type 2 diabetes tends to get worse over time. After a while, people with type 2 diabetes may need drugs to keep their blood glucose levels under control, even if they’ve taken good care of themselves. Drugs include insulin and many types of diabetes medicines.

Supporting the effected kids, talking, being compassionate and knowing their interest in curbing the disease are most important factors in the prevention and care with children.

How to prevent early age Diabetes?

early age diabetes

Prevention of diabetes can be achieved by choosing Healthy lifestyle choices. Even if you have diabetes in your family, diet and exercise can help in preventing diabetes. If you’ve already received a diagnosis of diabetes, you can use healthy lifestyle choices to help prevent complications. And if you have prediabetes, lifestyle changes can slow or halt the progression from prediabetes to diabetes.

How to prevent Diabetes?
There are few healthy lifestyle choices which help to prevent diabetes:

Eat healthy foods: Choose foods low in fat and calories and high in fiber. Focus on fruits, vegetables and whole grains.

Get physical: Prevention of diabetes can be achieved through a moderate physical activity for 30 minutes a day. Take a brisk daily walk or ride a cycle to start with.

Lose excess weight: If you’re overweight, losing 7 percent of your body weight can help in preventing diabetes. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.
Sometimes medication is an option as well to prevent diabetes. Metformin (Glucophage, Glumetza, others), an oral diabetes medication, may reduce the risk of type 2 diabetes — but healthy lifestyle choices remain essential.

The best thing if any individual want to take counselling for lifestyle modification, please do go to Apollo Sugar or any health care facility in your vicinity to take doctor advice.
Apollo sugar is able to provide entire spectrum of diabetes services for effective diabetes management.