Pre-Diabetic? Here Are The Lifestyle Changes That Must Be Made Now
Diabetes is a chronic disease that affects millions of people around the globe and if left untreated, can cause serious complications in the vital organs of the body. If you have been diagnosed as pre-diabetic, it should ring alarm bells that need to be taken seriously. Prediabetes is classified as a condition in which a person has a high level of blood sugar but not enough to be classified as diabetes. These people have a risk of developing Type 2 diabetes. The good news is that this is a reversible condition and one can prevent the disease with a few modifications in lifestyle. Here are some easy measures to begin:
LOSE WEIGHT
A vast majority of prediabetic people are overweight or obese Prevention of the onset of diabetes, therefore, depends upon weight loss. Losing even a small amount of weight brings enormous benefits. Studies have shown that for every kilogram of weight lost, the risk of diabetes is reduced by as much as 16%. Losing weight does not mean skipping meals as that can lead to overeating at other times and excessive snacking. Keep a food record and monitor your eating habits.
EXERCISE
Scientific studies have shown that diabetes is closely linked to a sedentary lifestyle. Regular exercise is highly beneficial and helps you lose weight and also keep your blood sugar at a normal level. Simple behavioural changes like leaving your desk to walk around for a while and opting for the stairs instead of the elevator can bring enormous advantages. You can also include three 10 minute walks every week
EAT A HEALTHY DIET
The importance of a well-balanced diet cannot be overemphasised. A good diet not only can prevent diabetes, but it is also your passport for a longer, healthier life. Decrease your intake of added sugars present in sodas and juices. Also, avoid processed foods, especially processed red meat which can increase your risk of Type 2 diabetes by 20%. Increase your consumption of fresh fruits and vegetables; the more colourful, the better. Eating plenty of fibre helps to regulate the level of sugar in your blood. Good sources of fibre are fruits, vegetables, whole grains and nuts
DRINK PLENTY OF FLUIDS
Drinking adequate amounts of water is of paramount importance as each tissue, cell and organ of the body needs water to function at its optimum level. Doctors recommend drinking 8- 10 glasses of water. This can be supplemented by tea, coffee and fresh fruit juices without added sugar.
QUIT SMOKING
Smoking can wreak havoc with the body functioning and has been associated with heart disease and various cancers of the lung, breast and prostate. Research has closely linked smoking and passive smoking to Type 2 diabetes. Smoking increases the risk factor for insulin resistance which can lead to diabetes. So this is enough incentive to rid yourself of the smoking habit.
In addition to the above, who can deny the importance of sleep, rest and a happy state of mind to keep diseases at bay. Dr Arun (#askdrarun), co-founder of Pure Cure + Co., further adds, “A long, healthy life is thus an achievable dream. By making immediate and lasting changes to your lifestyle, you can delay or prevent the onset of diabetes in your life.” If you’re looking to boost your efforts, look to Blood Sugar Support supplement that taps into the benefits of kaishore guggulu to cleanse the blood, support normal blood glucose metabolism and reduce the risk of long-term complications associated with high blood sugar. For best results, include two tablets daily twice after meals with warm water.
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