By the year 2030, it is expected that there will be more than 80 million diabetics in India. There is a serious reason to be concerned about the increasing number of persons who have diabetes. Today, controlling the progression of diabetes is more crucial than ever. But how may diabetes be avoided? Well, the simple answer is to manage it properly, have regular checkups, and lead a healthy lifestyle. Let’s investigate how you might lower your risk of developing diabetes.
What is pre-diabetes –
Less than 100 mg/dl is the normal fasting blood glucose level. Diabetes is defined as fasting blood glucose levels of 126 mg/dl or higher (detected twice). Prediabetes is indicated by fasting blood glucose levels between 100 and 125 mg/dl, which raises the possibility of developing diabetes soon.
People with prediabetes can take control of their health by incorporating more physical exercise and switching to well-balanced meals full in wholesome, fiber-rich foods. It has been well documented in scientific studies that adopting good eating practises, losing weight, and increasing physical activity can reduce your chance of acquiring type 2 diabetes. One such study is the National Institutes of Health’s Diabetes Prevention Program Outcome Study. Furthermore, it has been demonstrated that lifestyle modifications that result in modest weight loss might postpone the onset of type 2 diabetes by 34%.
Even if diabetes runs in your family, use these 5 tips to lower your risk:
1. Keep moving :-
Diabetes can be prevented by physical activity, which also benefits heart health. Prediabetic individuals should strive for 10,000 daily steps or at least 150 minutes per week of moderate to intense exercise. However, it is advantageous to raise the exercise to 300 minutes per week because the Indian population has a higher risk for diabetes and other cardiometabolic disorders. Before beginning an exercise regimen or increasing your existing level of physical activity, make sure to consult your doctor.
2. Reduce your weight :-
Men and women should work to reach and maintain a body mass index of 25 or below to prevent type 2 diabetes. It is preferable to maintain a Body Mass Index of less than 23 in the Indian context. Particularly for Indians, the ideal waist circumference is under 90 cm for men and 80 cm for women.
Losing even a little weight can be beneficial. A modest rate weight loss of 5 to 10% of your body weight, according to the American Diabetes Association (ADA), can dramatically lower your A1C level. Therefore, a weight loss of 8–10 kg for a person who weighs 80 kg may make a difference.
3. Get sufficient sleep :-
It’s essential to understand the relationship between sleep, diabetes, and weight gain. People’s desires for sweet meals have been proven to increase when they are sleep deprived. Make sure you obtain seven to eight hours of sleep each night if you have prediabetes.
4. Avoid from any tobacco and excessive alcohol :-
These lifestyle choices can dramatically reduce your risk of developing a number of chronic illnesses, such as type 2 diabetes, heart disease, vascular issues, and metabolic syndrome. Patients with diabetes and obesity are more likely to have fatty livers, and drinking alcohol raises the risk even further. In theory, consuming any amount of alcohol is harmful, but if you must drink, do so moderately.
5. Keep track of your numbers :-
People with prediabetes or a strong family history of diabetes need to be cautious about the results of their laboratory tests. A1C, blood pressure, and cholesterol are your ABCs. If you are at risk for developing diabetes or have prediabetes, you should get a blood test at least once a year to check your HbA1C level, fasting blood glucose, and postprandial blood glucose (2 hours after eating).
Is the condition of prediabetes reversible?
Yes! It’s not a guarantee that someone with prediabetes will eventually develop diabetes. You won’t necessarily develop diabetes if your family has a history of the disease. The trigger may be pulled by lifestyle rather than genetics.
You may gain control and stop or even reverse the process by following a healthy lifestyle that includes eating a balanced food, exercising regularly, getting enough sleep, managing your stress levels, and maintaining a healthy weight.
Some types of diabetes, such as MODY (Maturity Onset Diabetes of Young), are more common in young adults and are hereditary. It has a hereditary foundation, and those people have a very high risk of developing diabetes. But diabetes is a treatable and reversible condition!
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