In India, diabetes is rapidly gaining the status of a possible epidemic. India is home to 77 million diabetics in the age group of 20-79 years, which is the second-highest in the world. India is expected to be the diabetes capital of the world by 2030 with a staggering estimate of over 134 million diabetics. This disturbing trend necessitates a multifaceted approach for the prevention of diabetes.
As a lifestyle condition with multidimensional causative factors, dealing with diabetes can be cumbersome. The benefits of adhering to the below diabetes prevention tips, on the other hand, are rewarding and can aid in diabetes management. Whether you have type 1 or type 2 diabetes, here are some tips for the prevention of diabetes mellitus:
Take the A1C Test:
The A1C test is a simple blood test that measures your average blood sugar levels over the previous 3 months. The test is one of the most common tests for diagnosing pre-diabetes and diabetes, as well as the most important test for assisting you in managing your diabetes. Seek your doctor’s advice on how often you need to get an A1c test.
Monitor your Blood Pressure:
There’s a significant relationship between high blood pressure and type 2 diabetes. The combination is particularly lethal and can significantly harm your blood vessels and can increase your chances of developing other diabetes-related diseases, such as kidney disease and retinopathy. So it is important for a diabetic patient to keep their diet in check by counting carbs, limiting sugar intake, and making sure you’re not getting too much sodium.
Control your Cholesterol:
Your chances of having a heart attack and stroke increase exponentially if you have high levels of cholesterol along with diabetes. All diabetic patients must work at maintaining their cholesterol levels by being careful about the amounts of carbohydrates, cholesterol, and saturated fats in their diet, as well as making sure you’re eating a mix of colorful fruits and vegetables.
Keep Moving:
Exercising is the key to keeping your blood sugar levels under control, especially if you live with type 2 diabetes. It can also reduce cardiovascular risk factors, control blood pressure, cholesterol, and triglyceride levels thereby promoting overall health. Cycling, aerobic dancing, yoga, brisk walking, and swimming are some of the best exercises for diabetes prevention. Also, don’t forget to stretch your entire body before and after each workout session to prevent muscle soreness and enhance flexibility.
Reduce Stress Levels:
Stress has been proven to instigate changes in blood glucose levels which can be very problematic for diabetics. That is why it is recommended that people with diabetes should make a conscious effort to take care of their minds just as much as they do their bodies. Stress reduction strategies such as mindfulness, meditation, listening to music, practicing yoga, and breathing exercises can give the mind some rest from something that has bothered you. Support groups too can help you relax.
Maintain a Healthy Weight:
People with diabetes or pre-diabetes should strive to reach and maintain a healthy weight through lifestyle changes. Research indicates that losing just a few pounds can control diabetes and delay the progression of pre-diabetes to diabetes. Pairing a diet with about 300 minutes of exercising per week is the best way to lose weight.
Make Healthier Food Choices:
Finding a healthier meal plan is important to manage your diabetes and reduce associated complications. Strategies include eating high-fiber, low-fat dairy, and cutting back on calories. Stick to eating whole grains in their whole forms—such as brown rice, barley, oats, corn, and rye—are healthy options because they have all the nutritional benefits of whole grains with no added ingredients.
Consume fruits, and non-starchy vegetables, salads, avocado, and nuts. To make sure you’re receiving all of the vitamins and minerals your body needs, eat a variety of foods. Eat small meals throughout the day, eating about every three hours. Alternatively, ask your doctor to refer you to a dietician, who can give you eating advice and assist you with a diet plan.
Follow the Medication Regimen:
Most people who have diabetes don’t take their medication as prescribed. This is a real concern, as non-adherence can seriously impact your health and lead to a host of serious problems, including increased risk of blindness and kidney damage, and nerve damage.
Quit Smoking & Monitor Your Alcohol Levels:
People with diabetes who smoke have higher risks of cardiovascular disease, heart attack, stroke, and other diabetic complications. Similarly, alcohol abuse can cause wild swings in blood sugar levels, thereby adversely impacting the course of diabetes treatment. So it is advisable that all people with pre-diabetes or diabetes should be especially vigilant about cigarettes and alcohol consumption.
Keep the Diabetes Equipment Clean & Disinfected:
In view of their increased risk of COVID-19, it is important for diabetic patients to stay home as much as possible. Also thoroughly wash hands with soap and water before administering insulin or injectable medications. Clean the injection site first with soap and water or by applying a 60–70% alcohol-based solution (isopropyl alcohol or ethanol).
Remember, incorporating small changes in your daily routine can have a really big payoff when it comes to dropping your diabetes risk.
