Diabetes is a chronic disease that is found in the majority of the adult population in our country. Research from IDF (International Diabetes Federation) suggests that more than 72,946,400 cases of type 1 and type 2 diabetes are found in India.
These staggering stats themselves suggest the amount of toll diabetes has taken on the health of our population. Due to diabetes, the chances of kidney damage, cardiovascular failure, cancer risk and other significant illnesses increase.
However,the good news is that there are tips suggestedby experts that can help you in reducing the risks of getting diabetes. In this article, we have jotted down some of these healthy habits which if you inculcate in your routine can help in keeping you diabetes free.
- Get Physically Active
Acquiring the habit of regular exercising can help you in miraculous ways. Regular exercising helps you in maintaining your BMI (Body Mass Index), reduces your blood sugar levels, and increases your sensitivity to the insulin produced in your body.
You must develop a habit of giving at least 45-60 minutes of your time to exercises. You can also opt for a sport, do yoga or even take some dancing classes. These workouts will help in keeping your insulin production in check.
- Reduce Your Portion Size
The larger your food portion is, higher will be your calorie and fat intake. Therefore, it is imperative that you reduce the amount of food you eat every day.
For instance, instead of eating two sandwiches, try having one, or you can also have a glass of water before starting your meal. By doing so, you can reduce your hunger and avoid any kind ofovereating.
- Breakfast is Essential
Always remember, breakfast is the most essential meal of the day. So, ensure that you never skip eating a healthy breakfast every day. It will help in controlling your appetite for the whole day and also manage your calorie consumption.
Moreover, when you have a healthy breakfast, your body gets the strength to work at its best for the rest of the day.
- Avoid Fatty FoodsandSugary Drinks
Junk food and sugary beverages contain saturated fats and invisible sugar components. These components can increase the level of sugar and cholesterol in your body.
Therefore, you must try to avoid fat-filled junk food and sodas no matter how tempting they look. It will help you in keeping your sugar levels in check. You can always go for salads and fruit juices if you are hungry or thirsty, they will provide you with the energy you requirewhile keeping your cholesterol levels at bay.
- Stay Stress-Free
Excessive stress not only leads to high blood sugar levels but also lack of sleep. Studies suggest that an adult should sleep for at least 7-8 hours to stay healthy.
Lack of sleep can increase hormone cortisol in your body, which can spike your insulin levels and increase your blood sugar levels. Moreover, lack of sleep can also make you agitated and nauseous. Therefore, you must try to stay stress-free while you are going to bed.
- Drink Lots of Water
Drinking high amount of water can help you in mobilising the sugar content in your blood. Which in turn allows the blood to flow freely, reducing the chances of low or high blood pressure.
Moreover, water also helps in regulating the functioning of your body; it helps in flushing out the glucose out of your kidneys. Thus, reducing the chances of kidney failure.
- Avoid Diabetes with Spices
According to research, spices like cinnamon and others help in activating various enzymes in the body. These enzymes help the body to stimulate the insulin receptors, which in turn reduces the chances of diabetes.
Besides, spices are also useful in lowering the cholesterol amount in the body. Thus, reducing the chances of obesity and heart attack.
- Go forRoutine Health Check-Ups
Most of the symptoms of diabetes are silent. Therefore, to avoid these risks, you must visit a hospitalfor a routine check-up. It will help you in finding the symptoms of diabetes so that you can take preventive steps.
Now you might be thinking, what about the costs of these routine visits and check-ups?
Well, for that you can purchase a health insurance policy. Majority of health insurance policies in India come with the benefit of a free-health check-up, subject to certain conditions.
Moreover, a comprehensive health insurance policy also provides you reimbursement for pre and post hospitalisation expenses, day-care treatment cover as well as additional benefits like critical illness cover. Thus, providing you with 3600 financial protection from diabetes and other illnesses.
Disclaimer: This article is for editorial purposes only and is not intended to replace the advice of a qualified professional.