Prevent And Manage Your Diabetes
Dec 20, 2013, 05.29 PM IST
India is referred to as the Diabetes Capital of the World and so we at Lifehacker thought of doing this series for all readers that tells them all about this series. We had already shared with you the first part of the series that talked about What is Diabetes, now we present to you the second installment.
How can I prevent developing type 2 diabetes?
- A research study, Diabetes Prevention Program, has proved that people with prediabetes were able to sharply reduce their risk of developing diabetes during the study by losing 5 to 7 percent of their body weight through dietary changes and increased physical activity.
- Follow a low fat, low calorie diet and engage in regular physical activity, such as walking briskly five times a week for 30 minutes.
- Studies have shown that following a healthy lifestyle and modest weight loss can delay the development of type 2 diabetes by an average of 4 years among the people who are on verge of getting diabetes.
- Eat food with lots of fiber. It keeps your blood sugar level in manageable conditions. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.
- Whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains.
- Reduce your alcohol intake if you are already having high blood pressure problem.
- Start an exercise program and add it in your daily routine. Pick exercises that suit you. Find a friend to walk with you or join an exercise class that will help you keep going.
- Do aerobic activities, which use your large muscles to make your heart beat faster. The large muscles are those of the upper and lower arms; upper and lower legs; and those that control head, shoulder, and hip movements.
- Do activities to strengthen muscles and bone, such as lifting weights or sit-ups, two to three times a week.
- Increase daily activity by decreasing time spent watching TV or at the computer. Set up a reminder on your computer to take an activity break.
- Take a stairs rather than an elevator or escalator. It's a good exercise if you cannot take time out to go for exercise.
- Park your car a little far behind your destination and walk to your office or home.
- Take a bicycle ride whenever you can. It's a good cardiovascular exercise.
How a diabetic can manage his/her blood sugar level?
- Check your blood sugar level quite often. Take the test in every 3 or 6 moths. However, if you feel severe symptoms, you can take the test anytime.
- Consult the doctor and get the medications prescribed if your blood sugar levels are above the normal range.
- Work with dietician or diabetes educator to determine your eating plan that goes well with your schedule and needs.
Myths about diabetes:
- Myth: Diabetes is not a serious disease. The fact is diabetes causes more deaths a year than breast cancer and AIDS. Only if you can manage your blood sugar levels and delay diabetes complications then only you can live a normal life with diabetes.
- Myth: If you are overweight or obese, you will develop diabetes. Fact: Being overweight is a risk factor for getting diabetes but family history, ethnicity and age also play a role in diabetes. There are many diabetics who have normal weight. So, only overweight does not cause diabetes.
- Myth: Eating too much sugar causes diabetes. Fact: This myth is inversely related to diabetes. Eating sugar does not cause diabetes but it may cause weight gain. The American Diabetes Association recommends that people should limit their intake of sugar-sweetened beverages to help prevent diabetes.
- Myth: people with diabetes should eat special diabetic food. Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone - low in fat, moderate in salt and sugar, with meals based on whole grain foods, vegetables and fruit.
- Myth: If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta. Fact: Starchy foods can be part of a healthy meal plan, but portion size is the key. Whole grain breads, cereals, pasta, rice and starchy vegetables like potatoes, yams, peas and corn can be included in your meals and snacks.
- Myth: People with diabetes can't eat sweets or chocolate. Fact: If eaten as part of a healthy meal plan, or combined with exercise, sweets and desserts can be eaten by people with diabetes.
- Myth: You can catch diabetes from someone else. Fact: No. Although we don't know exactly why some people develop diabetes, we know diabetes is not contagious.
- Myth: People with diabetes are more likely to get colds and other illnesses. Fact: You are no more likely to get a cold or another illness if you have diabetes. However, people with diabetes are advised to get flu shots.
- Myth: Fruit is a healthy food. Therefore, it is ok to eat as much of it as you wish. Fact: Fruit is a healthy food. It contains fiber and lots of vitamins and minerals. Talk to your dietician about the amount, frequency and types of fruits you should eat.
Photo by: Fotos GOVBA (flickr)
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