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Posted by Royal Sundaram on 29 Oct 2010
Diabetes is a disease of the 21st century. We live in an era of maximum comforts and minimum efforts. An alarming number of people are diagnosed with diabetes everyday and in majority of the cases; the disease is a “gift” of the sedentary lifestyle. While there is little one can do about Type-I diabetes or diabetes arising out of other bodily complications, Type-II diabetes is preventable.
Since prevention begins with information, the International Diabetes Foundation has earmarked November 14th as “World Diabetes Day” to spread awareness about the disease.
Diabetes is a condition in which the cells of your body are unable to utilise the glucose in blood for energy. This is due to either lack of insulin or resistance of your body to the insulin produced. Diabetes is also known as a ‘silent killer’ as it affects the heart, kidneys, eyes, nerves, liver. In short, it is a disease that causes other diseases.
But, with a little effort, you can prevent diabetes and if you are already diabetic, you can manage your life, without it causing any further complications.
How to prevent Type-II diabetes
A poor diet and a sedentary lifestyle is one of the reason people develop obesity, which ultimately may lead to the disease. Work towards eating a healthy, balanced diet. Ensure that you eat small portions, multiple times a day, instead of 2 heavy meals. It is best to avoid or restrict foods rich in sugar, fat and salt.
The second step is to lead an active life. You can start by walking for ½ an hour everyday. Slowly, but steadily increase your activities. It is better to do little exercise throughout the day, than sweat it out at a gym at a stretch. Over a period of time, you can incorporate a full fledged exercise routine.
A slow progression is the key towards a healthy life.
How to manage diabetes
If you have been diagnosed with diabetes, it is crucial to monitor your blood pressure, heart, urea & creatinine and cholesterol levels. It is also recommended to check your eyes regularly. An early detection is as good as prevention.
Before you begin to make any changes in your diet or start exercising, it is advisable to consult your doctor, as they may be able to assess your requirement and capability better.
When it comes to diet, try to include more complex carbohydrates. Whole wheat atta is any day better than maida. Add fibre rich food or soluble fibre such as Isapgol in your diet as it may help bring down your cholesterol levels.
Start with simple exercises like walking, in the beginning. Try to walk more often in the day for shorter durations, rather than walking at a stretch for a long period. Gradually, you can increase the number of activities, as the fitness improves.
Quit smoking. Eat healthy. Live active. Let’s make a start on World Diabetes Day!
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