How to prevent diabetes?
Diabetes is one of the most common diseases in the world. More and more people are falling prey to it due to the kind of lifestyle we lead eating fried snacks, drinking colas, reduced sleep, no physical activity and stress. It is a chronic disease with no permanent cure. Natural remedies or insulin keeps the blood sugar levels in control. But, it needs to be constantly monitored for life. For cure, please see this.
Diabetes is completely preventable, if it is not hereditary. Even if it is hereditary, making simple lifestyle changes can delay or prevent diabetes.
Ways to prevent diabetes:
- Maintain body mass index (BMI):
Body mass index is measured by body weight divided by square of body height. Maintain normal weight based on the BMI. More about BMI here
- Maintain a healthy diet:
Maintain a healthy diet with lots of fruits and vegetables, lean protein, complex carbohydrates and good sources of fat. Fibre rich diet especially resistant starch in bananas, potatoes, some grains and legumes helps maintain healthy gut. Avoid processed foods.
Eat Barley regularly, as it helps maintain blood sugar levels and improves heart health. Also, adding nuts to your diet helps control blood sugar.
Eat these superfoods:
Drink bittergourd juice 4 0z. (100 ml) in empty stomach in the morning. Take 1 teaspoonful of fenugreek powder along with water in the morning everyday. Also, cinnamon and ginger help maintain blood sugar levels.
Eat gooseberry (amla), indian blackberry (Jamun) and wood apple (bael) whenever available.
- Regular meal schedules:
Maintain a meal schedule, preferably split into six meals a day instead of regular three meals a day. Eat like a king in the morning, eat like a common man in the afternoon and eat like a beggar in the night. This ensures that the sugar levels do not increase drastically after food.
- Stay hydrated:
Ensure that you drink minimum 8 glasses of water per day. Do not drink sugary beverages or carbonated drinks. Drink only fresh juices, tea or water to become energetic and healthy.
- Be physically active:
Ensure that you are physically active for atleast 30-40 minutes per day for atleast 5 days a week. Start with low intensity workouts like walking or jogging or or yoga or light aerobic exercises. Once you are comfortable with these activities, you can start with high intensity exercises like strength training, flexibility training, weight training and endurance training.
- Sun bathing:
Daily dose of vitamin D is essential for maintaining blood sugar levels. Sun bathing helps maintain the vitamin D levels.
- Stress free:
Stress increases the risk of diabetes. Meditation, physical activity and social relationships help reduce stress.
Living in higher altitudes:
Living in higher altitudes or artificial oxygen deficient environment lowers metabolic syndrome. It improves heart and lung function. Also, it helps lose weight and improve insulin sensitivity, according to a research by Pedro gonzalez muniesa, University of Navara.
- Good sleep:
Maintain 8 hours of sleep per day. If sleep is deprived, it increases stress. It also increases the risk of heart diseases and diabetes.
- Regular checkups:
Regular checkups after 35 years of age helps to detect the health problems sooner and take steps to prevent or cure the diseases.