Losing extra weight can reduce the risk of diabetes. You can reap several health benefits by remaining physically active.
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In India, there are estimated 77 million people above the age of 18 years are suffering from diabetes (type 2) and nearly 25 million are prediabetics (at a higher risk of developing diabetes in near future). More than 50% of people are unaware of their diabetic status which leads to health complications if not detected and treated early.
Diabetes is lifestyle disease but your DNA may also put at the risk of developing it. If you have a family history of diabetes, you may have a predisposition to diabetes. Also, you may have a greater risk of developing the disease if you have excess weight, obesity, high cholesterol. If you have been diagnosed with the disease, high blood sugar that did not reach level of diabetes diagnosis, lifestyle change can postpone or prevent type 2 diabetes.
Millions all across the globe has been suffering from the disease. The blood sugar levels surge in diabetes and excess sugar in body may cause serious health problems such as heart troubles, kidney damage, stroke, eyes problem, digestion woes, and even nerve damage.
According to a report featured in World Health Organisation, “In India, there are estimated 77 million people above the age of 18 years are suffering from diabetes (type 2) and nearly 25 million are prediabetics (at a higher risk of developing diabetes in near future). More than 50% of people are unaware of their diabetic status which leads to health complications if not detected and treated early. Adults with diabetes have a two- to three-fold increased risk of heart attacks and strokes. Combined with reduced blood flow, neuropathy (nerve damage) in the feet increases the chance of foot ulcers, infection, and the eventual need for limb amputation.” Diabetes has emerged as the chief cause of kidney failure. 1
There are mainly two primary types of diabetes namely Types 1 and Type 2. Besides these two, there is third type of diabetes too namely Gestational Diabetes that can take place during pregnancy. Introducing some changes in lifestyle can help you remove the serious diabetes health complications.
Shed Extra Weight: Losing extra weight can reduce the risk of diabetes. The American Diabetes Association suggests that individuals with prediabetes should lose approximately 5% to 7% of their body weight to prevent the disease. Increasing weight loss can lead to greater benefits. It is appropriate to fix a weight-loss goal based on the existing body weight.
Indulge In Physical Activities: You can reap several health benefits by remaining physically active. Set a target of 30 minutes of exercises every day that may include brisk walk, swimming, or jogging. Regularly sitting at the computer should be avoided. Spare some time to stand, walk, and do some light activity after every 30 minutes. You may also opt for strength training or balance training to lead a physically active lifestyle.
Eat Plant-Based Food: Consumption of plant-based diet can provide you the much-needed minerals, vitamins, and carbs. Carbohydrates will include sugars and starches that can become the energy source of the body and fibre. Dietary fibre, also known as roughage, is the part of plant-based foods that body can not digest or absorb.
Consumption of fibre rich foods will help you shed weight and reduce the risk of diabetes. You should also include a variety of fibre rich foods such as fruits, leafy green veggies like broccoli, non-starchy vegetables, legumes like beans, lentils, and chickpeas. Consider adding grains like whole wheat, whole grain rice, whole oats, and quinoa, according to a report featured in Mayo Clinic.
The major benefits of eating fibre rich foods include slowing the absorption of sugars, lowering blood sugar levels, and help you eat less as such foods make you feel full. You should avoid carbohydrates high in sugar content with minimum fibre or nutrient. For instance, you must avoid bread, pastries, pasta, fruit juices, and processed foods.
Eat Healthy Fats: You must avoid fatty foods that contain high calories. Try to include a diet with good variety of foods with unsaturated fats. They are known as healthy fats. Unsaturated fats, including monounsaturated and polyunsaturated fats can boost healthy blood cholesterol levels. They are healthy for heart and vascular health.
Healthy fats will include olive oil, sunflower oil, safflower, cottonseed, and canola oil. Make sure to include a variety of seeds to your diet like almonds, peanuts, pumpkin, and flaxseeds. You should also include fatty fish like salmon, sardines, tuna, and mackerel.
Limit Sugary Drinks: Sugary drinks have emerged as the chief contributor to insulin resistance and weight surge. You may consider replacing sugary drinks with water, unsweetened beverages, and herbal teas. Always avoid processed options such as candies and cookies.
Manage Stress: Chronic stress can lead to increased cortisol levels that can surge blood sugar levels and insulin resistance. Try to include activities like yoga, deep breathing, and meditation for leading a stress-free life.
Adequate Sleep: If you remain sleep-deprived it can hamper your body to regulate insulin effectively. Aim to get at least 7-9 hours of healthy sleep every night. Build a consistent bedtime routine with limited screen time to improve sleep quality.
Avoid Smoking: It may boost the risk of insulin resistance and type 2 diabetes. Quitting smoking can enhance the overall health, bring down inflammation, and support healthy blood sugar management.
FAQs
How does having a family history of diabetes affect my risk?
A family history of diabetes can predispose you to developing the disease due to genetic factors. However, lifestyle elements such as excess weight, obesity, and high cholesterol also significantly influence risk. Combining family history with unhealthy lifestyle choices increases the likelihood of type 2 diabetes.
What lifestyle changes can help delay or prevent type 2 diabetes if it runs in my family?
To delay or prevent type 2 diabetes, individuals with family history should focus on losing 5-7% of their body weight, engaging in at least 30 minutes of daily physical activity like walking or swimming, adopting a plant-based, high-fiber diet, consuming healthy unsaturated fats, limiting sugary drinks, managing stress, getting 7-9 hours of sleep, and avoiding smoking.
Are plant-based foods effective in lowering diabetes risk?
Yes, plant-based diets rich in dietary fiber from fruits, vegetables, legumes, and whole grains help reduce weight and control blood sugar levels by slowing sugar absorption. This makes you feel full longer and helps prevent spikes in blood sugar, lowering the risk of diabetes.
How significant is the role of physical activity in diabetes prevention?
Physical activity is crucial as it improves insulin sensitivity and aids weight management. A daily routine of 30 minutes including brisk walking, jogging, or swimming is recommended. Breaking long periods of sitting with light activity also supports blood sugar control and reduces diabetes risk.
Can quitting smoking impact my diabetes risk if I have a family history?
Yes, smoking increases insulin resistance and the risk of type 2 diabetes. Quitting smoking reduces inflammation, improves blood sugar regulation, and enhances overall cardiovascular health, making it an important step for those at genetic risk.
World Health Organisation|Diabetes In India
Mayo Clinic|Diabetes Prevention
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