Diabetes is presumably one of the worst diseases in the world. As per WHO, diabetes was the seventh leading cause of death in 2016. In the USA, at least 8.3% population suffers from diabetes while Marshall Islands of Oceania is the country with the most number of diabetic patients. 33% of its population aged between 20 and 79 suffers from it. Here in India, Diabetes has affected more than 62 million Indians which is 7.1% of the total population. As per the reports of the Indian Heart Association, India would be home to 109 million diabetic patients by 2035. The average age of the onset of diabetes is 42.5 years. The rising figures are dangerous and thus the motive of World Diabetes Day is to create more awareness among people about this disease.
The increasing level of stress in current life is leading to an increase in this disease. World Diabetes Day is celebrated to raise awareness about this disease and inspire or motivate people to opt for a healthy lifestyle. So, for the uninitiated, Diabetes is a group of metabolic diseases leading to high blood sugar levels. There are two types of Diabetes. Type- 1 diabetes is that when the body is unable to produce insulin. Type- 2 diabetes is a situation when the body doesn’t respond to the insulin. 90% of diabetes all over the world is basically Type- 2. Apart from these two, there is also gestational diabetes that affects females during pregnancy.
Tomorrow is World Diabetes Day and here are some of the best ways to control diabetes:
Say Bye To Those Extra Kilos:
Overweight & obesity are the prime reasons behind diabetes. When you are overweight there is insulin resistance in your body and that makes the body difficult to maintain an appropriate blood sugar level. Work hard to come down to a weight that is perfect for your age and height. Have a discussion with your doctor, nutritionist, or gym instructor and start a proper diet to shed those extra pounds.
Say Yes To Diet Of Complex Carbohydrates:
Doctors and nutritionists advise consuming a variety of fruits and vegetables. Those food items that are rich in trans fat and sugar or the processed food items must be avoided. The complex carbohydrates are rich in fiber and take a longer time to digest providing a source of energy for a longer time.
Copper Water Helps:
One of the home remedies to control blood sugar level is to store water in copper vessels and jars or to drink from a copper vessel. You have to keep water in a copper jar or vessel all through the night and drink this water in the morning. The copper particles leach into the water and charge it up which is an easy idea to keep diabetes at bay. Now that doesn’t mean you would drink copper water in the morning and then gorge on deep-fried food, junk food, sweets, and chocolates all through the day. A balanced diet is also necessary!
Follow A Balanced Diet:
“What you eat is how your body looks”. To combat any kind of disease maintaining a balanced diet would be necessary. In the case of blood sugar, you should always measure the intake of carbohydrates. Carbohydrates break down to glucose and thus the more you increase carbs in your diet, the more sugar you would have in your blood. So, say a big NO to carbs and increase the intake of fibers, fresh fruits, vegetables, herbs, etc. Include cinnamon, ginger, nuts, resistant starch (found in food items like grains, potatoes, bananas, etc.), and barley in your diet chart.
Eat Meals Timely:
Segregate your meals all through the day and stick to a proper time to eat them. Rather than having breakfast, lunch, and dinner – 3 big meals, have 6 small meals. Eating small portions all through the day would help you to lower the blood sugar level.
De-stress Your Mind & Body:
Stress is a part and parcel of this modern day living. Every kind of job comes with a certain level of stress. Even kids these days are also stressed with their humungous baggage of syllabus. Stress has to be left out from your whole system to lead a diabetes-free life. Stress or hypertension often leads to other things like eating junks, eating at irregular intervals, gorging on sweets, etc. All of these stress-relief food items and habits lead to diabetes. Experts opine that physical exercise or meditation would mitigate stress and would help your diabetes too. Working out would help you lose weight and keep you busy forgetting the stress of your work. Meditation would bring more focus and a sound sleep helping you to de-stress the mind & body. Start your meditation and other exercises this World Diabetes Day and stay fit and healthy!
Dark Chocolates Are Safe:
Yes, the common notion is you have to say a tough BYE to all your favorite chocolates and sweets. But that cannot stop you from enjoying sweets and chocolates. There are sugar-free chocolates and sweets which you can enjoy but in a limit. In this reference, dark chocolates are worth mentioning. In fact, reposts suggest that a moderate or prescribed amount of dark chocolate consumption may lead to a lowering of your blood sugar levels. The good amount of antioxidants in dark chocolates help the body to use its insulin efficiently thus decreasing the insulin resistance!
Physical Activity or Exercise:
You have to take out at least 30 minutes from your busy daily routine and invest in physical activities like running, jogging, walking, or in the gym. The more you move your muscles, the more your muscles response to insulin or utilize the insulin. So, don’t miss out this one to keep diabetes away from you or to control it. Take a pledge this World Diabetes Day to work out yourself and also inspire your family and friends to follow your running steps.
This World Diabetes Day, spread these important tips among your friends and relatives. Those who are suffering from diabetes would benefit for sure and those who are not can take up precautionary measures in advance.
