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Over the years, there has been an alarming rise in diabetes cases globally, especially in India. India, which is known as the diabetes capital of the world, is facing a huge increase in the cases of this non-communicable disease. According to a study by the University of Washington, 529 million people are currently suffering from diabetes in the world. According to this study, by 2050 this number will double to about 13 billion (1.3 billion) people.
According to an ICMR (Indian Council of Medical Research) study, India now has 101 million people with diabetes, compared to 70 million in 2019. Most of these cases are related to type 3 diabetes or diabetes, which is a type of disease associated with obesity, in common language, it is a lifestyle disorder, which is reversible. However, there are some methods which, if adopted in time, can reduce the risk and symptoms of diabetes.
How to control diabetes?
1. Manage Weight
Excess weight is the most important cause of type 2 diabetes. Obesity increases the chance of developing this disorder. So controlling your body weight and checking your BMI can help reduce this risk.
2. Include healthy fats in the diet
Healthy fats do not raise bad cholesterol and are good for stabilizing blood sugar levels. Nutritionists suggest including foods containing healthy fats in the diet such as organic A2 ghee, coconut, avocados, olives, nuts and seeds.
3. exercise
To manage your body weight, you have to start a routine in which you have to be active for at least 45 minutes. Exercise improves the body’s ability to use insulin (a hormone related to diabetes) and to absorb glucose.
4. stay away from sugar
To avoid diabetes, first of all avoid the consumption of sugar. Soda, fruit juice, iced tea, and sugary sweets can all increase your risk of diabetes. One study found that the incidence of diabetes increased by 32% if more sugary foods were consumed per day.
5. reduce alcohol intake
Excess consumption of alcohol not only puts the body at risk for diabetes, but is also likely to cause heart disease.
6. reduce stress
Stress can cause insulin resistance, which can lead to diabetes. Healthy diet can also reduce stress. Healthy diet can relieve anxiety, depression, mood swings and stress.
7. Avoid cold drinks
If you are diabetic then you should stay away from cold drinks. Instead, you can drink healthy drinks like lemonade, coconut water and vegetable juice. This will keep you hydrated and control your blood sugar level.
Disclaimer: Before following the methods, methods and suggestions mentioned in this article, do consult a doctor or related expert.
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