Tips to fight diabetes

Courtesy: timesofindia, 20th July 2008

By making just a little effort, you don’t just ward off diabetes itself, but also lower your risk for other possible ailments, says Dr Ambrish Mithal

Indians are at a high risk of developing Type 2 diabetes — which is also referred to as the adult onset diabetes. While this typically meant developing diabetes after the age of 40, there has been an alarming rise of younger Indians being diagnosed with diabetes. Blame it on the sedentary and unhealthy lifestyle prevalent today. It is estimated that over 40 million Indians are the worst affected by diabetes. It is possible to delay the onset of diabetes with just a little effort. Losing just a small amount of weight — about 5-7 kg — by being physically active for 30 minutes, five times a week; and adopting a low-fat, reduced-calorie meal may be all that is required to ensure this. By doing this, you don’t just ensure that you ward off diabetes itself, but also lower your risk for the possible complications such as heart disease, stroke, kidney disease, blindness and nerve damage. Exercise: Brisk walking for 30 minutes — five times a week is enough. Also, just being physically active goes a long way in ensuring good health.

Make a habit of taking the stairs
Dancing, swimming, biking, jogging — any physical activity that gets your heart rate up.

Move about at your workplace Diet: Eat right — don’t cut out anything, just cut down the quantity Reduce portion sizes. Fix small divided meals (3 meals plus 3 snacks is the ideal way to eat). Make sure you eat breakfast. Reduce fat intake in the form of fried foods, fast-food and rich foods Eat fruits, vegetables, whole-grains and Substitute whole-grain bread for white bread

Replace fizzy drinks and sweetened juices with water. Take small amount of nuts like walnut and almond (5-6 pieces per day may also be helpful)