Diabetes has become one of the most common chronic diseases among people of any age. Diabetes takes place when your body is not producing the amount of insulin that is required to break down the sugar into glucose and supply your body cells with energy. There are many types of diabetes; however type 2 is the most common of them all. It arises due to a condition called insulin resistance where excessive amounts of insulin needs to be produced which then would damage the insulin-producing cells due to overproduction.
Diabetes can cause many affects to the body and mind such as pancreas malfunction, excessive urination, heart disease, high blood pressure, cataract and glaucoma, lack of concentration etc. There are a few simple lifestyle changes you could take up to lower your chances of diabetes drastically.
1. Control your weight
Obesity is one of the leading causes of cancer. Being obese makes you 20 to 40 percent more likely to develop diabetes than a normal healthy individual. When you are overweight, your body will not be able to cope up with the excess fat which will then lead to diabetes, high blood pressure, strokes etc. Engage in regular exercise and try to cut down about 10 percent of your body weight to stay on the safe side.
2. Get up and get moving
People are often under the assumption that hardcore, sweaty exercise is needed to stay fit. Well, that’s incorrect. Taking a brisk half an hour walk a day can drastically reduce the risk of diabetes. When your muscles are active, it helps then absorb more glucose, thus putting less stress on the insulin-producing cells. Excessive television watching is a habit you have to get rid of since it stimulates heart disease. Use that time to do something active and productive rather than getting home physiotherapy later on.
3. Change your diet
Your diet will be the deciding factor for many of the illnesses you experience. You need to choose your diet wisely to stay healthy. Choose whole grains over processed carbohydrates. Studies show that food rich with whole grains will reduce risk of diabetes. White rice, white bread, doughnuts etc. are high in starch that would increase the risk. Hence avoid them. Cut down sugary drinks and drink plenty of water instead. Sugary drinks lead to weight gain which then leads to diabetes. You also need to separate the good fats from the bad fats. Nuts, seeds, vegetable oil have good fat while margarine, fast food have bad fats. High cholesterol can be a cause of diabetes and heart disease. Finally, you need to limit red meat such as beef, pork, lamb and move to fish, poultry instead. A home care nurse could help you out with your diet chart.
4. Quit smoking and limit alcohol
Smoking is unhealthy as whole but if you are searching for a better reason, then smoking stimulates diabetes. Smokers are 50 percent more likely to develop diabetes than a non-smoker. Surprisingly, moderate intake of alcohol may reduce risk of diabetes. Alcohol increases the efficiency of insulin. However, if you are a non-drinker, this is not an excuse to start. You could get the same benefits by healthy eating habits and exercise.