Every year, World Diabetes Day is celebrated as a campaign to raise awareness about a disease that affects more than 72 million people in India and is slowly becoming one of the most common diseases across the country. The Indian Diabetes Federation estimates that number will more than double and reach 134 million by 2025, and this poses a serious public health challenge. According to the World Health Organization, a combination of factors has contributed to the increase in the number of Indians suffering from diabetes, including rapid urbanization, sedentary lifestyles, increased life expectancy and unhealthy diets.
With this year's theme centered on "The Family and Diabetes," let's look at how we can protect our families and loved ones by making some simple and important changes. Listed below are some important tips that will help you better manage this lifestyle disorder:
Tip 1: Change Your Snack Options
For a type 2 diabetic, the first step in managing the disease is to absorb healthier eating habits. The next step is to have a right snack! Many people tend to eat fried or unhealthy snacks without worrying about the repercussions. A simple and gradual way to change this is to revise your snacking routine. Replace your usual choices with food items like almonds, makhanas, or yogurt that are healthy and full, and help build your overall health.
Stressing the importance of eating properly, Bollywood lead actress Soha Ali Khan said: “We Indians really love our snacks in every way – sweet or savory. Many of us tend to overdo them, and this can have a greater negative impact over time. A good way to change this is to opt for healthier snack alternatives. In my case, I make sure to keep foods like a handful of roasted or flavored almonds, fresh fruit or oatmeal stored in a small box nearby, to make sure I don't snack on unhealthy foods that give me empty calories. "
Tip 2: Find Ways to Be More Active
Regular exercise is good for anyone trying to control blood glucose. It will also help keep your blood pressure under control, manage your weight, maintain your energy levels, and lower the risk of heart disease quite common among diabetics. Begin by adding small doses of exercise daily and gradually increasing to 30 minutes or 1 hour each day, and over time this will help you better manage the disease.
Fitness enthusiast and supermodel Milind Soman said: “Choosing a form of exercise that you enjoy will help keep you fit and motivated. My suggestion is that if you like a specific dance form, like running, prefer to swim or do aerobics – you do just that. I also recommend supplementing your fitness regimen by replacing unhealthy snacks with healthier options like almonds, which provide delicious and crispy meals before or after training. "
Tip 3: Watch Your Weight
Obesity and abdominal fat are often linked to increased blood sugar levels. A recent study also found that diabetic patients who regain weight lose the initial benefits of reducing the risk of cardiovascular disease compared with those who maintain their weight. Some studies have also directly compared the cardio-metabolic risk between people who successfully lost weight and maintained weight loss with those who regained weight, particularly among people with type 2 diabetes. That said, be aware and make a clear effort to control Weight is an important aspect of better managing type 2 diabetes and will lead to a more holistic lifestyle.
Tip 4: Take Notes
Another good thing you can do to better manage your blood sugar levels is to keep a daily log and an account of your day. This may include details of how much medication you may have taken during the day, the foods you have consumed, details of your physical activity, as well as things that caused stress during the day. Over a period of time, this will give you a deeper insight into your progress and help you manage your lifestyle in a better and more organized manner.
Speaking of which, Ritika Samaddar, regional head of dietetics at Max Healthcare – Delhi said: “Keeping track of changes in your lifestyle, along with your daily schedule, as well as your medication and food intake, is important for sufferers. of type disease. 2 diabetes. Keeping a journal is a great way to avoid mistakes and also map the impact. The good thing is that nowadays there are many mobile apps that can help you here. In the long run, this is a good habit that will help you better manage the disease. "