The rise of type 2 diabetes in India is alarming, posing severe risks to health. This comprehensive guide offers practical lifestyle changes to reduce your risk and promote a healthier future.
The escalating prevalence of type 2 diabetes in India is not just a statistic; it's a concerning reality impacting lives and well-being. Diabetes isn't just about managing blood sugar; it's a significant precursor to life-threatening conditions like heart attacks, strokes, kidney diseases, and dementia.
Diabetes is one of the reason of disability and death in India. Diabetes can lead to increase the risk of serious health illness like:
OR Nerve damage, which can cause you to lose a toe, foot, or leg
It's always good to take precautions to prevent or delay getting type 2 diabetes, Below are some good
Steps you can take:
Try to Eat healthy Food
Always be active
Keep a track on your weight
Types of Diabetes
What is diabetes?
You have diabetes means glucose (sugar) levels are too high in your blood. You should know that your body depends on glucose for energy. So when you take food, most of the food converts to glucose. Also your blood works as a carrier to deliver glucose to the other parts of your body.
If you are diabetic, which means your body has problem converting glucose into energy. So what happens, Instead of being used by your body, glucose builds up in your blood and your body is starved (cause to suffer from hunger) of energy. The bad news is high blood glucose can damage any part of your body.
What is type 2 diabetes?
Type 2 diabetes is the very common for those who have diabetes. If you are overweight and inactive – or if you have prediabetes then there could be a chance of getting type 2 diabetes.
What is prediabetes - Having prediabetes means your blood glucose levels are on the upper side, but not high enough for you to be diagnosed with type 2 diabetes.
Please be informed that Diabetes is a chronic (long-term) condition.
What is Type 1 diabetes?
Diabetes OR Type 1 diabetes seems to be caused by a difficulty with the immune system (which helps to fight infection). The common truth is,currently there’s no way to prevent type 1 diabetes.
There is other form of diabetes called Gestational diabetes - It is a type of diabetes that some women develop during pregnancy. Gestational diabetes increases the risk of health issues for pregnant woman and upcoming baby. Gestational diabetes could be the cause for you or your baby to develop type 2 diabetes in future.
Are You at risk for type 2 diabetes?
There could be several things that can put you at risk for type 2 diabetes. You might be at risk in case:
You have prediabetes
You are over age 45
Your parent or sibling have type 2 diabetes
You are overweight OR have obesity
You have high blood pressure or high LDL ("bad") cholesterol
You are not physically active
There are some risk factors which affect only women. You're also at risk for type 2 diabetes in case:
You have had gestational diabetes (diabetes during pregnancy)
You have given birth to a baby with overweight
You have polycystic ovary syndrome (A condition when your body produces more male hormones than normal)
What is prediabetes?
If you have prediabetes, the glucose levels in your blood are higher than normal – but not high enough to mean you have type 2 diabetes. Prediabetes increases your chance or risk of developing type 2 diabetes and other serious health issues, like stroke and other heart disease.
With the changes in lifestyle and adoption of good habits like losing weight, involve in physical activity as a regular basis, you can make a higher chance for prevent or delay of type 2 diabetes.
What are the symptoms of type 2 diabetes?
It's take time (even years) to develop the symptoms of type 2 diabetes . People with type 2 diabetes generally don't notice the symptoms for a long time. Some people may never notice any symptoms for type 2 diabetes.
Know the Symptoms of diabetes:
You feel unusual tiredness
You feel very hungry or thirsty
You notice Unusual OR frequent Urine (peeing) pass
You have bruises OR cuts that are slow to heal
You are losing weight for no reason
You are having blurry vision
You are feeling numb or tingly in your hands or feet
It is always important and advisable that you consult your doctor about the risk for type 2 diabetes, as the symptoms of type 2 diabetes can be hard to observe. If you notice any symptoms OR risk factor , consult your doctor.
Consult your doctor about your risk for type 2 diabetes.
Ask your doctor or nurse how to prevent type 2 diabetes.
In case you're pregnant or planning to get pregnant, consult your doctor or midwife about gestational diabetes.
Find out if you need to get tested for diabetes.
People over age 45 who are overweight need to get tested for diabetes. Your doctor can suggest you how often to get tested.
If you have high blood pressure or your family member has a history of type 2 diabetes, Your doctor may recommend you get tested even you're younger than age 45.
If you have prediabetes, then the test for diabetes can also show positive .
Food and Physical Activity
Eating healthy food.
Always try to eat healthy as this can help you control your weight – also help prevent or delay type 2 diabetes. Remember that eating healthy can also help manage your health condition in case you have any type of diabetes.
Always prefer foods that are low in saturated added sugars, fats, and sodium (salt).
Always be active.
Keep in mind that getting active can lower your risk of type 2 diabetes. It can also help you manage any type of diabetes. Good habits and healthy lifestyle like walking, Yoga, aerobic activity OR dancing for at least 30 minutes a day always helpful.
Monitor your weight.
Losing weight can help lower your risk for type 2 diabetes,
You need to burn more calories than you eat to loose weight. Try to keep a track of:
Your food intake - The number of calories and grams of fat in your food
Meals and snacks you eat each day
Duration of the physical activity you do each day
Know Your Numbers
Always keep an eye on your blood pressure and cholesterol.
Check your blood pressure every 3 to 5 years. If you're over age 40 or if you're at increased risk for high blood pressure, get your blood pressure checked once a year.
Also it's important to check your cholesterol level at least every 4 to 6 years. Some people will need to get it checked more or less often. If your cholesterol is high, consult with your doctor about steps you can take to lower it.
Guarding Your Health: Simple Steps to Ward Off Type 2 Diabetes
Dietary Measures to Embrace:
Balanced Carbohydrate Intake: Trim down on carbs while enriching your diet with proteins and healthy fats.
Sugar Awareness: Bid farewell to sugar-loaded beverages, sweets, and desserts.
Mindful Drinking: Skip adding sugar to your tea or coffee.
Hydration Wisdom: Ditch energy drinks and fruit juices; water is the best companion.
Steer Clear of Ultra-Processed Foods: Opt for wholesome, unprocessed alternatives.
Veggie and Fruit Power: Incorporate 3 servings of non-starchy veggies and 2 servings of seasonal fruits.
Time-Restricted Eating: Consume meals within an 8-12 hour window.
Intermittent Fasting: Embrace intermittent fasting, even if not daily.
Moderation in Alcohol: Keep alcohol consumption in check.
Physical Fitness Essentials:
Aerobic Activity Routine: Aim for 30 minutes of aerobic exercise on at least 5 days a week.
Strength Training: Include 30-minute sessions, 3 times a week.
Combat Sedentary Habits: Walk or stand frequently; limit prolonged sitting.
Post-Meal Stroll: Walk for 5-10 minutes after each meal.
Step Count Goals: Strive for at least 2500 steps daily.
Holistic Wellness Tips:
Quality Sleep: Ensure 7-8 hours of restful sleep each night.
Weight Management: Shed excess weight if overweight or obese.
Smoking Cessation: Quit smoking if you're a smoker.
Blood Pressure Control: Keep BP within normal limits (<130/80 mmHg).
Vitamin D Check: Monitor vitamin D levels and supplement if deficient.
Stress Reduction: Embrace relaxation techniques like meditation or listening to music.
Embarking on this health-conscious journey isn't just about staving off diabetes; it's a commitment to a vibrant and fulfilling life. Prioritize your health, adopt these simple steps, and let the journey to a diabetes-free life begin.