Tag Archives: lifestyle

5 Easy Ways To Stay Healthy And Manage Diabetes Effectively

Diabetes News

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Diabetes is a chronic health condition characterised by elevated levels of blood sugar, either due to insufficient insulin production or the body’s inability to effectively use insulin. This widespread and growing health concern significantly impacts people globally. It not only affects individuals physically but also poses substantial challenges to their overall well-being. The consequences of diabetes are far-reaching, leading to complications such as cardiovascular disease, kidney problems, nerve damage, and vision impairment. Moreover, managing diabetes often requires significant lifestyle changes, including dietary modifications, regular exercise, and, in many cases, medication or insulin therapy.

By promoting healthier lifestyles and enhancing awareness, there is an opportunity to mitigate the effects of diabetes and improve the quality of life for those affected by this prevalent condition. Here are a few ways on how we can effectively manage diabetes and lead a healthy lifestyle:

  1. Know Your Risk
    Understanding your risk factors for diabetes is crucial. Factors such as family history, age, and ethnicity play a role. Regular check-ups, including blood glucose monitoring, can help identify potential risks early, enabling you to take preventive measures.
  2. Healthy Eating
    Adopting a balanced and nutritious diet is a cornerstone of diabetes prevention and management. Focus on whole grains, lean proteins, fruits, and vegetables. Limit the intake of sugary foods, saturated fats, and processed items. Monitoring portion sizes is also essential.
  3. Stay Active
    Regular physical activity is a powerful tool in preventing and managing diabetes. Engage in at least 150 minutes of moderate-intensity exercise per week. Activities such as brisk walking, cycling, or swimming contribute to improved insulin sensitivity and overall health.
  4. Regular Check-ups
    Routine medical check-ups, including comprehensive blood tests and assessments, are essential for monitoring blood glucose levels and overall health. Collaborate closely with healthcare providers to develop a personalised management plan.
  5. Manage Stress
    Chronic stress can impact blood sugar levels. Incorporate stress-reducing techniques such as mindfulness, meditation, or yoga into your routine. Adequate sleep and relaxation are integral components of stress management.
    By incorporating these comprehensive measures into your lifestyle, you can take a proactive approach to prevent diabetes and effectively manage the condition if diagnosed.

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    first published: December 31, 2023, 12:24 IST

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    Unhealthy Lifestyle Drives Diabetes, Hypertension in India

    Diabetes News

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    Representative Image (IANS)

    Representative Image

    (IANS)

    A number of factors like sedentary lifestyle, unhealthy diet and stress are driving a significant and rapid increase in non-communicable diseases (NCD) like hypertension and diabetes cases in India, doctors said on Friday.

    According to an alarming new study led by the Indian Council of Medical Research (ICMR) and published in the journal ‘The Lancet Diabetes and Endocrinology’, India is home to a whopping 31 core people with hypertension and 10 crore with diabetes.

    The study also showed that 13 core Indians are pre-diabetic, 21 crore people live with high cholesterol, 18 crore suffer from high LDL cholesterol or bad cholesterol, 25 core lives with generalised obesity, and 35 crore have abdominal obesity.

    These non-communicable diseases were also behind 65 per cent of deaths in India and 40 per cent of hospitalisation, a study by Apollo Hospitals revealed in April.

    Speaking to IANS, Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals, Delhi, said the increasing prevalence can be attributed to several factors.

    “Rapid urbanisation and the adoption of a more Westernised lifestyle have led to a decline in physical activity levels. Sedentary behaviours such as prolonged sitting and reduced exercise contribute to weight gain and increase the risk of hypertension and high cholesterol. Additionally, increased stress levels and lack of proper sleep can also impact blood pressure and cholesterol levels negatively,” Gupta said.

    He also blamed significant changes in dietary habits from traditional Indian diets, consisting typically of whole grains, fruits, vegetables and legumes, to more processed and high-calorie foods.

    “The consumption of unhealthy fats, refined carbohydrates, and excessive salt has increased, leading to weight gain, high blood pressure, and elevated cholesterol levels,” the expert noted.

    There is also a genetic predisposition among Indians, particularly those of South Asian descent, to develop hypertension and dyslipidemia. Evidence also indicates that Indians are more susceptible to insulin resistance.

    Certain gene variants, when combined with unhealthy lifestyle factors, increase the risk further, the doctor explained.

    Increased consumption of sugar, found in many ultra-processed foods, has been linked to overweight and obesity, which affects nearly 40 per cent of the global population, including crores of children.

    “It is imperative to recognise the intricate relationship between sugar consumption and the development of diabetes. Sugar, once regarded as a simple pleasure, can disrupt the delicate balance of our body’s glucose regulation, predisposing individuals to this chronic condition,” Manoj Vithlani, Senior Consultant physician and diabetologist, HCG Hospitals, Ahmedabad, told IANS.

    A commonly used low or no-calorie alternative to sugar, known as non-sugar sweeteners (NSS), is also harmful to health in the long run, the expert said.

    NSS is generally marketed as aiding weight loss or maintenance of healthy weight and is frequently recommended as a means of controlling blood glucose in individuals with diabetes.

    “Higher intake of NSS is associated with increased risk of Type-2 diabetes, cardiovascular diseases and related mortality, and all-cause mortality,” said Anurag Aggarwal, Consultant-Internal Medicine, Fortis Escorts Hospital, Faridabad.

    It is also associated with a higher body mass index and increased risk of incident obesity, and the risk of bladder cancer.

    The health experts stressed the need to educate people to make informed choices, embrace a balanced approach to nutrition and adopt healthier alternatives. This includes engaging in regular physical activity such as walking, jogging, or cycling and reducing sedentary time.

    A balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats should be followed while limiting the intake of processed foods, saturated fats, trans fats, and sugary beverages.

    The doctors also recommended weight and stress management as well as regular health check-ups to keep a check on blood pressure, cholesterol levels and diabetes.

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    The above article has been published from a wire source with minimal modifications to the headline and text.

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