Healthy ways to control diabetes Type 2
Diabetes is an expensive disease not only in terms of medication, but the amount of damage and disability that it brings along. Generally people feel that they can control this disease with a pill or two, but they fail to realise the damage diabetes causes to their kidneys, eyes, heart, arteries, nerves and other organs of the body. Diabetes does not come overnight, it takes time to develop. Our body gives us signs to recognise it, but we tend to ignore them.
Let’s understand how it actually happens. Insulin, a hormone produced by the pancreas, helps the body use glucose for energy. Due to some genetic and lifestyle risk factors, our body develops insulin resistance due to which it cannot use the produced insulin efficiently. When muscles, fat and liver cells do not respond properly to insulin, the pancreas tries to keep up with the demand by producing more insulin, but eventually it cannot.
Excess glucose builds up in the blood, setting the stage for pre-diabetes or diabetes.
The most common way to recognise the insulin resistance risk is to measure your waist circumference. For Indians, a waistline of 35.5 inches or more for men and 31.5 inches or more for women places us at a risk of developing insulin resistance. Besides, if we have any of the following three, we are at a risk of insulin resistance:
1. High triglyceride (more than 150mg/dl)
2. Low HDL cholesterol (less than 50 mg/dl in women & 40 mg/dl in men)
3. High blood pressure (more than 130/85 mg/dl or on medication for hypertension)
4. Fasting blood sugar more than 100mg/dl. Let’s understand how to reverse insulin resistance and prevent ourselves from getting diabetes as most of it is rellated to lifestyle.
1. EAT THREE MEALS A DAY: Have three balanced meals with a gap of 5 hours between breakfast & lunch and then lunch & dinner.
2. DRINK WATER: Make sure to drink adequate water and try to avoid sugary and artificially sweetened drinks.
3. AVOID PROCESSED FOODS: Most packaged foods contain refined flours and high sugars, which may lead to insulin resistance.
4. LIMIT ALCOHOL CONSUMPTION: High intake of alcohol can lead to weight gain and may increase the blood pressure and triglyceride values, setting the stage for insulin resistance.
5. QUIT SMOKING: Smoking doubles the risk of getting diabetes compared to non-smokers.
6. EXERCISE: Regular physical activity helps manage blood sugar levels.
7. Sleep well: Late nights, regular sleep deprivation and disturbed sleep increase the risk of insulin resistance, diabetes and obesity.
8. BE STRESS FREE: Deep breathing, yoga, gardening, exercise, meditation etc have helped lower stress levels. .