Diabetes is becoming a major problem in the US and globally with doctors and experts urging people take actions well before diabetes sets in by adopting a diabetes-deterring lifestyle.
According to doctors, as many as 86 million people in the US are prediabetic with only 10 per cent of the people being aware about it. Experts say this is alarming levels of unawareness because out of these 15-30 per cent people will end up suffering from Type-2 diabetes within five years if they don’t take precautions and actions.
While taking medications will help to a certain level, knowing your stage and blood sugar levels is of primary importance. Prediabetes is when your blood sugar is elevated, but not high enough to be classified as diabetic. Some of the symptoms of diabetes include frequent urination, excessive hunger, increased thirst, weight loss, and blurred vision. If you suffer from any of these symptoms, you should make an appointment with your doctor and get yourself checked.
Risk factors of diabetes include being overweight, sedentary, family history, having poor eating habits and smoking. A simple blood test can be done at most doctors’ offices to determine your blood sugar levels and that will help you determine whether you are not prediabetic, or prediabetic or suffer from Type-2 diabetes.
If you have been classified as having prediabetes, the first and foremost thing you can target is your weight and start exercising. If you just do thirty minutes of exercise everyday and lose 5 to 10 per cent of your body weight, your chances of becoming diabetic will reduce by 58 per cent. This is a huge reduction in risk without actually doing a lot.
Then comes diet. Go for low-calorie, low-fat diet. Make sure you take up complex carbohydrate giving food including whole-grains, fruits and vegetables and ensure you are miles away from simple carbs, like cookies, cakes, and all those things we Americans love. Such foods are known to increase blood sugar levels quickly and so refraining from them will go a long way.
Make sure you start keeping a check on some key numbers about your body including body mass index (BMI), cholesterol, blood sugar and blood pressure numbers. Log those numbers regularly and review them with your doctors to ensure you are on track away from diabetes.
If you are smoking, quit! Numerous studies have proved that smokers are 30 to 40 per cent more likely to develop Type 2 diabetes than nonsmokers.
Drugs help you control your blood sugar levels, but they do not offer the optimum level of benefits. Lifestyle changes go a long way ensuring a lower risk profile for diabetes and untimely death.