Diabetes or Diabetes Mellitus is a type of metabolic disease in which a person has high blood glucose(blood sugar), either because of inadequate insulin production in the body or because the body does not respond to insulin or both. Patients with high blood sugar typically experience polyuria(frequent urination), polydipsia (frequent thirst) and polyphagia (frequent hunger).
Making a few lifestyle changes can dramatically lower the chances of developing type 2 diabetes. The same changes can also lower the chances of developing heart disease and some cancers.
Control Your Weight:
Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. Losing weight can help if your weight is above the healthy-weight range. Losing 7 to 10 percent of your current weight can cut your chances of developing type 2 diabetes in half.
Inactivity promotes type 2 diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells. Long bouts of hot, sweaty exercise aren’t necessary to reap this benefit. Walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30 percent. This amount of exercise has a variety of other benefits as well. And even greater cardiovascular and other advantages can be attained by more, and more intense, exercise.
Tune Up Your Diet:
Choose whole grains and whole grain products over highly processed carbohydrates.
Skip the sugary drinks, and choose water, coffee, or tea instead.
Choose good fats instead of bad fats.
Limit red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead.
Dr. Shiva Shankar Polavarapu
Dr. Shiva Shankar Polavarapu is a Consultants based in Hyderabad. He is Managing Director