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Step Up to Prevent Diabetes

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Step Up to Prevent Diabetes

Dr. Sujeet Jha
Director - Endocrinology, Diabetes & Obesity
Diabetes & Endocrinology

An Arabic proverb says “He who has health has hope and he who has hope has everything.”

On 7th April celebrate the World Health Day by taking the responsibility of owning your health. This year the theme is how to “Beat Diabetes” as the epidemic is significantly increasing in several countries. Diabetes affects at least 50 million people and there is a proportionate increase in complications associated with it. It is crucial that people should be made aware about their health and fitness levels to reduce the number of patients suffering from this disease. If diabetes is left uncontrolled, it can lead to severe organ damage. Therefore, it is the right time when we start outsmarting it by making simple changes in our lifestyle like engaging in physical activity, maintaining a normal body weight, and consuming a healthy diet.

A change in eating habit can be very challenging for people suffering with diabetes. It is important to develop a personalized eating pattern to ensure that your body is getting proper amount of proteins, carbohydrates and fats. Suffering from diabetes does not mean that one has to compromise on consuming delicacies or living in deprivation. It just implies that you follow a preventable and balanced diet without feeling hungry or deprived. A key to a healthy diet is moderation and it can only be achieved if you eat only as much as your body requires.

Alarming Signals for Diabetes

Excessive Weight Loss: To relieve hunger, we eat more than the quantity required, despite that we lose weight. A large amount of calories are also lost as glucose is released in urine. 
Unusual Areas of Skin Darkening: Some people get patchy and dark skin under their armpits or neck because of insulin resistance.
Increased thirst and frequent urination: Accumulation of excess sugar in the blood extracts fluids from the tissues leaving you thirsty. This causes you to consume more water and making frequent visits to washroom.
Slow healing of cuts, infections and sores: This type of diabetes reduces your ability to combat infections.
Blurred vision: Excess sugar in the blood causes fluid to be pulled out from the eyes, which affects your vision and ability to concentrate.

Healthy tips to Avoid Diabetes

  • Opt for five meals a day 
  • Cut down intake of salt as it increases risk of heart diseases, stroke and blood pressure instead try consuming flavoured foods with herbs and spices.
  • Increase your intake of high fibre and non starchy products like whole wheat pasta, broccoli, beans, spinach, oats, and brown rice.
  • Avoid smoking
  • Be more inclined towards purchasing plain yoghurt, unsweetened ice tea-it is more delicious and keeps you energized all day.
  • Do not neglect your diet thinking that you have been regular in gym. Exercise is important but not at the cost of diet changes.Do not neglect your diet thinking that you have been regular in gym. Exercise is important but not at the cost of diet changes.
  • Keep a check on blood pressure