Preventative Medicine - Top 10 ways to beat Diabetes

Diabetes is a common life-long health condition and there are two main types - Type 1 and Type 2. There are 2.8 million people diagnosed with diabetes in the UK and an estimated 850,000 people who have the condition but don’t know it. Many millions more put up with the daily symptoms of this disease worldwide.

Diabetes is a condition where the amount of glucose in your blood is too high because the body cannot use it properly. Type 1 diabetes develops when the insulin-producing cells in the body have been destroyed and the body is unable to produce any insulin.

Type 2 diabetes develops when the body can still make some insulin, but not enough, or when the insulin that is produced does not work properly (known as insulin resistance).

Insulin is the key that unlocks the door to the body’s cells. Once the door is unlocked glucose can enter the cells where it is used as fuel.

Whether you fall into the high-risk category for diabetes, or are simply concerned for your health, do read the top 10 ways in which you avoid getting this disease.

The key thing to remember is that a healthy diet and exercise can help prevent diabetes.

Snack healthily

Enjoy a mixed fruit salad for breakfast

  A healthy snack, by definition, is:

• Low in fat, especially trans-fats
• Low in calories
• Low in cholesterol
• Baked rather than fried

A multi-grain snack made from oats, corn, ragi, rice, wheat and flax seeds is rich in fibre and provide wholesome nutrition. Oats, ragi, wheat have adequate amount of essential amino acids, vitamin B, calcium, iron and specially rich in cellulose whereas corn is an excellent source of iron, B` vitamins, magnesium, vitamin C, phosphorous and zinc.

Overall this multi grain snack brings you considerable health benefits along with great taste.

Of course, knowing what not to eat is as important as knowing what to eat. One should be wise enough to avoid snacks which are fried, oily and generally high on calorie content.

Besides this, healthy snacks are at the crux of reducing the chances of diseases, losing weight and keeping you energetic all day. The most important advantage of taking healthy snacks is that you do not binge later on foods that are unhealthy and may become the leading cause of obesity and other diseases.

Burn more calories than you consume

It is a healthy practice to consume fewer calories than you use. Eat foods that are not high in calories and increase your physical activity by walking more, taking the stairs whenever you can and making a conscious effort to stay active.

Be conscious of your measurements

A slim waist is not just a cosmetic vanity, it is also a sign of better health. People native to Southern Asia and the Middle East have a tendency to gain weight around our midriffs and thus it`s very important to make an effort to keep the inches off. Experts suggest that women should keep their waist measurement below 80 cm (31.5 inches), and men below 90 cm (35.5 inches).

Start eating smaller, well-timed meals

Many of us follow the policy of eating three solid meals a day. Consider changing over to the divide and eat policy. So if you`re used to eating 4 chappatis, eat 2 now and 2 after a couple of hours. Also, whatever happens, don`t skip breakfast. The human digestive tract is much more active in the mornings, and it gradually becomes less and less active throughout the day into the evening. Always eat breakfast within at least 1 hour of waking up, and then have your next meal just after Asr. Try to totally avoid large meals in the evening as the stomach will store the meal overnight, leading to gas, bloating, rapid weight gain and a gradual weakening of the digestive functions.

Try using olive oil in cooking rather than clarified butter or ghee.
Make use of the blessed Black Seed oil also, for example, by adding a tablespoon into bread or chappati dough when kneading it.

Include fruits and vegetables in your diet

It`s time to take control of what you eat. Make a conscious effort to include plenty of fruits (whole fruits are far better than juices) and vegetables, especially green leafy vegetables, in your diet. The benefits to your overall health, sense of well-being and looks will be immense.

Gain with whole grains

Wholewheat atta, brown rice, barley and oats are far healthier for you than refined foods (like breads made with bleached white flour). Make them a part of your diet and keep diabetes at bay.

There`s no escaping exercise

When it comes to prevention, the power of regular exercise is far greater than that of any medicine created. Through regular exercise, at least 30 minutes a day, you can prevent a range of diseases - from diabetes to heart disease. It keeps you feeling healthy, looking good and makes life far more enjoyable. If you`re not exercising already, start today.

De-stress

Experts have found a strong correlation between stress and diabetes. Don`t simply accept stress as a part of modern living. There are many things you can do to avoid and reduce stress in your life.

Quit smoking

Smoking is agsinst the principles of the Deen as it is considered to be a way in which the body can be poisoned. If you needed another reason to quit smoking, here it is; a study published in the American Journal of Epidemiology showed that a person who smoked 16 to 25 cigarettes a day was three times more likely to develop Type 2 diabetes than a non smoker.

Reduce salt intake

Hypertension and diabetes have a very close connection. In fact, the prevalence of hypertension in the diabetic population is twice that of the non-diabetic population. So if you have any of the risk factors of diabetes or hypertension, take care of reducing your salt intake.

Check your blood sugar and cholesterol levels - If you fall in the high-risk group, i.e., if you have a family history of diabetes, along with any one of the risk factors listed above, you must get regular blood sugar and cholesterol checks.