Diabetes mellitus is a syndrome of multiple aetiology (which can be inherited or acquired) characterised by chronic hyperglycaemia(increased blood sugar level) with disturbance of carbohydrate, fat and protein metabolism resulting from defects in insulin secretion/or insulin utilization.
However, this disease can be prevented in high risk individuals by following these preventive measures.
In prevention of diabetes mellitus, Changing your lifestyle could be a big step toward diabetes prevention — and it’s never too late to start.
Diabetes prevention is as basic as eating more healthy diet, becoming more physically active and losing a few extra weight.
Making a few simple changes in your lifestyle now may help you avoid the complications of diabetes, such as nerve, kidney and heart damage.
Get more physical activity:
There are many benefits to regular physical activity. Exercise can help you:
– Lose weight.
– Lower your blood sugar.
– Boosts your sensitivity to insulin which helps keep your blood sugar within a normal range.
Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefit comes from a fitness program that includes both.
Studies show that people at high risk for diabetes can prevent or delay the onset of the disease by losing 5 to 7 per cent of their weight, if they are overweight.
Two keys to success:
- Get at least 30 minutes of moderate-intensity physical activity five days a week.
- Eat a variety of foods that are low in fat and reduce the number of calories you eat per day.
The key is: small steps that lead to big rewards.
One Small Step: Know your risk. Work with your health care team to find out if you have pre-diabetes, a condition that puts you at risk for type 2 diabetes.
Big Reward: Knowing you can prevent or delay diabetes can give you peace of mind. Ask yourself these questions and write down your answers.
- Why do you want to prevent diabetes?_________
- Who do you want to do it for?_____________
Review your answers every week to help you stay with your PLAN.
Set a weight loss goal: The key to preventing diabetes is to lose weight by eating healthy foods that are lower in fat and calories and being physically active. Set a goal that you can achieve.
A good goal is to lose at least 5 to 10 per cent of your current weight.
Weigh yourself at least once a week and write down your progress. Research shows that people who keep track of their weight reach their goals more often than those who don’t.
Move more: Try brisk walking, dancing, swimming, biking, jogging, or any physical activity that helps get your heart rate up. You don’t have to get all your physical activity at one time. Try getting some physical activity throughout the day in 10 minute sessions.
Big Reward: Losing weight by eating healthy and getting more physical activity not only can help you prevent diabetes, but it also lowers your risk for heart disease, certain types of cancer, arthritis, and many other health problems. Also, you will feel better, and have more energy to do the things you enjoy.
There are lots of things you can do at home and at work to get more physical activity throughout the day. You don’t have to play a sport or go to a gym to be more active, unless that’s what you like to do.
You can walk or try swimming, water aerobics, biking, dancing, or any activity that keeps you moving toward the goal of 30 minutes of moderate-intensity physical activity five days a week.
Before you start a physical activity program, be sure to talk with your health care provider.
Build physical activity into your day.
Start or end your day by taking your dog—or a friend’s dog, for a brisk walk. When shopping, park a little further away from the store’s entrance.
If it’s safe, get off the bus a stop or two before your work place and walk the rest of the way. While watching TV, walk or dance around the room, march in place, or do some sit-ups and leg lifts.
Double bonus: cut out a TV show and get moving instead!
Eat a Variety of Healthy Foods From Each Food Group.
Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or dried. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange)
Vary your veggies. Eat more dark green veggies, beans and peas.
Get your calcium-rich foods. Get 3 cups of low fat or fat-free milk—or an equivalent amount of low-fat yogurt and/or low-fat cheese every day.
Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta.
At home:
- Choose foods that are not fried. Instead of fried chicken, try it grilled or baked. Instead of potato chips, slice potatoes, mix them with a little bit of oil and pepper, and bake them in the oven.
- Use herbs and seasonings to add flavour to low-fat dishes. Instead of salt, give foods a little kick by adding hot sauce or red pepper flakes.
- Wrap up and refrigerate leftover foods right after cooking so you’re less tempted to go back for seconds.
- For dessert, eat a piece of fruit.
In-between meals:
Choose and prepare foods and beverages with little salt (sodium) and/or sweeteners.
IN CONCLUSION
Maintain a healthy weight. To find out if you are overweight, you can use the body mass index (BMI) chart for adults.
Exercise regularly. Do activities that raise your heart rate. Try to do moderate activity at least 2½ hours a week.
Eat a balanced diet, including whole grains, lean meat, and vegetables.
Limit saturated fats, Limit calories in order to avoid gaining weight, or to help you lose weight. Reduce your intake of junk food.
Eat smaller meals more often in order to keep blood sugar levels within your target range.
Eating more vegetables, whole grains, and nuts can lower your risk for type 2 diabetes.
- Replace snacks high in fat with crunchy fruits, vegetables, or a tablespoon or two of unsalted nuts.
- Drink lots of water. Choose water or sugar-free soda. By doing this, you can cut about 250 calories.
Choose and prepare foods and beverages with little salt (sodium) and/or sweeteners.
IN CONCLUSION
Maintain a healthy weight. To find out if you are overweight, you can use the body mass index (BMI) chart for adults.
Exercise regularly. Do activities that raise your heart rate. Try to do moderate activity at least 2½ hours a week.
Eat a balanced diet, including whole grains, lean meat, and vegetables.
Limit saturated fats, Limit calories in order to avoid gaining weight, or to help you lose weight. Reduce your intake of junk food.
Eat smaller meals more often in order to keep blood sugar levels within your target range.
Eating more vegetables, whole grains, and nuts can lower your risk for type 2 diabetes.
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