Tips For Diabetes Prevention: 8 Simple Ways To Reduce Your Diabetes Risk
Simple Tips To Cut Your Diabetes Risk (Photo Credit: Pexels)

The burden of diabetes in India is already way too high than one can imagine. The number of people suffering from diabetes is likely to spike to more than double in the next decade based on the prevalence of prediabetics currently in India. While looking out for reasons behind this heavy prevalence of diabetes, not many people know the relation between Vitamin D deficiency and Diabetes. As per a recent study conducted by Fortis in association with Diabetes Foundation of India and National Diabetes Obesity and Cholesterol Foundation and AIIMS, 70% north-Indian women lack in vitamin D and if you didn't know, vitamin C deficiency increases their risk of developing type 2-diabetes.

It is claimed in the study that prediabetic women are higher at the risk. A study reveals that only 5.5% of women have sufficient levels of vitamin D which makes the situation even scarier.

However here are a few tips that can help you prevent diabetes and cut its risks:

  1. Manage your weight: Diabetes has a core relationship with obesity, excessive fats in the body, especially the abdominal fat helps increase your body's resistance to the hormone insulin, leading to type 2 diabetes. Therefore make sure that you lose weight in a healthy manner.
  2. A balanced, healthy diet is a must. Cut down on sugars and starchy food, especially packed food with high sugar and preservatives. Cut down on fatty foods as well and refrain from eating anything that is made out of all-purpose flour or maida. Have a fibre rich diet that is natural. Cut down on excessive salt from the food.
  3. Exercise regularly: Sedentary lifestyle is a killer! Physical exercise in any form is a must to help you manage weight and help reduce the levels of blood glucose. It will also help you manage blood pressure and cholesterol.
  4. Alchohol is a strict NO-NO: Alchohol just ruins your body systems and leads to weight gain. It also increases your blood pressure and triglyceride levels. There is a reason why there is a disclaimer on any alcohol bottle. Limit your alcohol intake.
  5. Keep your blood pressure in check: BP, Cardiovascular diseases, Obesity and diabetes are all interlinked. Controlled BP helps you managing type 2 diabetes and keeps your overall health in check. Regular exercise and a healthy, active lifestyle can help you easily manage your BP.
  6. Refrain from processed food: Anything that is packaged and is labelled as convenience meals are extremely high in salt, sugar, fats and kilojoules and are highly bad for your health. Cook your own meal using fresh, healthy, natural ingredients.
  7. No smoking: Did you know smokers are twice as likely to develop type 2 diabetes than others? Smoking kills. Get rid of this habit by taking therapy and other procedures that help quit smoking.
  8. Keep your blood sugar levels in check and go for regular visits to the diabetologists. Also, keep checking your BP and blood cholesterol levels.

Did you know that out of 70 million diabetics in India about 47.3 per cent go undiagnosed? They do not even know that their blood sugar levels are high and that untreated diabetes could lead to kidney failure, heart diseases, stroke, blindness, foot amputation etc.