Diabetes occurs when blood sugar remains uncontrolled for a long duration. It is of three types — Type-1 diabetes that occurs due to the destruction of cells that makes insulin, while Type-2 occurs when the body does not produce or use insulin, and Type-3 is Gestational diabetes which develops at the time of pregnancy.
When individuals talk about the prevention of diabetes, it is typically about averting type 2 diabetes. Lifestyle modifications can help to cope up with type-2 diabetes. These can be diet, stress tolerance, sleeping patterns, limiting alcohol intake, avoiding cigarettes, etc. Lifestyle alterations can help to control diabetes and prevent it.
Approaches such as low-carb food and regular workout help to decrease levels of insulin and are effective for preventing type 2 diabetes from mounting.
There are a number of risk factors for diabetes- age more than 40, family history of diabetes, having South Asian Descent, High Blood Pressure and being Overweight. Some of these can be controlled, such as weight gain, high cholesterol and high blood pressure levels by reducing alcohol intake, smoking cessation, balanced diet and physical activity.
A planned and recorded diet chart can help to prevent type 2 diabetes. A diabetic diet should include foods that do not produce a lot of insulin in the body. Carbohydrates process and signal the body to produce maximum insulin. Thus, any diet that helps decrease carbohydrate consumption will help towards the goal. Avoiding foods and drinks rich in sugar, avoiding refined foods such as white bread and rice is a good start for dietary modifications.
Advanced studies show that diets which are lower in fats are not very effective in controlling diabetes, as it was thought to be. Processed food needs to be avoided as they are more harmful to health as compared to foods rich in fats. One should aim to have a diet which is balanced and nutritive by creating meals comprising of vegetables, fruits, healthy sources of fat such as unsalted tree nuts (walnuts, almonds, hazelnuts), oils such as olive, avocado, and fish oil.(1)
Avoid fad food regimes and just make better choices.
At first one can lose weight through Low-carb foods, the glycemic index food or other trending diets but whether they are effective in controlling or preventing diabetes is not known. Try not to limit yourself to a particular group of foods as one can become nutrient deficient. Instead one should make healthy choices in the diet to have a healthy and fit body which is free of diseases. (2)
Following a ketogenic or very-low-carbohydrate diet regime can help evade diabetes.
A variety of ways are there to encourage weight loss, there are lots of evidence present behind low carbohydrate diet regimes. They have good role in lowering blood sugar levels, upsurge insulin sensitivity and lessen other diabetes causing factors.
DRINK LOTS OF WATER
The high amount of sugar in drinks like soda and punch have been associated with an increased danger of both type 2 diabetes and latent autoimmune diabetes in adults (LADA). LADA is a subtype of type 1 diabetes that happens in individuals over eighteen years of age. Acute symptoms are observed in type-1 diabetes in childhood but LADA progresses gradually and it requires long-term treatment as the disease continues to advance.
One of the great observational researchers showed the risk of diabetes for twenty-eight hundred people. People consuming more than 2 servings of sweet dishes or beverages in a day are at higher risk of developing LADA and very less amount of people are at risk of developing type2 diabetes.
One of the studies depicts that the impact of sweet beverages or fruit juices on diabetes is not good. These tend to have a negative effect on diabetes prevention.
But having water in adequate amount has proven to be beneficial. Many studies have concluded that having a good amount of water regularly can help in sugar control and insulin response.
SEDENTARY BEHAVIOURS NEEDS TO BE AVOIDED
For prevention of diabetes, one should avoid sedentary lifestyle to be healthy and fit. If the person is not doing any physical activity and sits for most of the time in a day then the person is said to be living a sedentary lifestyle.
Many studies show the continuous association between sedentary lifestyle and risk of diabetes.
A large study of forty-seven researchers found that individuals who expanded the maximum quantity of time per day involved in sedentary behaviour had a 91% augmented risk of emerging diabetic.
Walking for an hour per day may help a person to encourage an active lifestyle and avoid the sedentary behaviour.
Unfortunately, it the can be tough to inverse firmly rooted behaviours.
One research supports young individual program to stop the sedentary behaviour and have good physical activity. After the program finished, the researchers found that contributors hadn’t decreased how much time they sat.
One should try to set accurate and attainable objectives, such as standing while communicating on mobile or using stairs more instead of the elevator. Promising to these easy, concrete activities may be the best way to inverse sedentary leanings. (3)
If the person is overweight or obese, prevention of diabetes may hinge on helping weight loss. Every kilogram the person loses can help to improve people’s health and fitness and can lead to surprising results.Members in one of the research who lost a good quantity of weight — around seven percent of primary body weight — and trained frequently were found to reduce the risk of emerging diabetes by almost 60 percent.(2)
HERBS FOR DIABETES
• Curcumin is found in turmeric known as haldi which is used as the main ingredient in the preparation of food. It has very strong anti-inflammatory properties and has been used by Ayurveda since years for various treatments.
• It has shown a great impact on Rheumatoid Arthritis and helps to decrease the inflammatory markers in prediabetic individuals.
• One evidence also depicts that it can also cause a reduction in insulin resistance and reduces the danger and complications of diabetes.
In a controlled 9-month research of two hundred and forty pre-diabetes grown-ups, among the people who took 750 mg of curcumin regularly, no one developed diabetes. However, 16.4% of the control group did get diabetes.
In addition, the curcumin group qualified an upsurge in insulin sensitivity and upgraded working of insulin-producing cells in the pancreas of an individual.
• Berberine -is a herb which is mainly found in Chinese medicines from ancient times. Many types of research depict that it helps to fight against inflammation and also lowers down cholesterol levels
• It also helps to fight against other heart disease markers.
Many studies show that people with diabetes are benefitted by this herb that causes sugar in the blood to reduce.
In detail, a large analysis of fourteen researchers found that berberine has same effects in lowering sugar as metformin, and is one of the oldest and most extensively used diabetes medications. It works by increasing insulin sensitivity and decreasing the discharge of sugar by the liver, helping people who are pre-diabetics to avoid diabetes. (3)
Aloe Vera is readily available in Indian homes. Its taste is bitter but if eaten in combination with buttermilk then its easy to drink and tastes better. Aloe Vera is known for its applicability in beauty regimes but also has beneficial anti-inflammatory properties that work wonders in healing wounds. Due to its anti-inflammatory properties, it is said to control the blood sugar levels.
Jamun with its leaves has proven very beneficial in controlling blood sugar levels. A hundred grams of jamun regularly can have a great impact on blood sugar levels. (4)
HAVE WHOLE GRAINS
Whole grains provide a good amount of fibre and roughage, thereby decreasing the risk of diabetes. One should try to incorporate whole grains in at least half the diet. Many products such as pasta, bread are available in the market that has whole grains; one should look for the whole in the ingredient list before buying. (2)
Prevention is considered better than the agonizing cure because the methods of cure can never give you a surety of complete wellness. Maintaining an optimum weight, regular physical activity and exercise, having a healthy diet, regulation of blood pressure, boosting of good cholesterol (HDL), and aversion to smoking are potent deterrents to diabetes.
One of the best Diabetologist in Chandigarh, Dr. Kanish Bansal at Kare Partners Heart Centre Sector 19 Chandigarh is well versed with the knowledge about diabetes. He renders cent percent patient satisfaction.
(1) www.diabetes.co.uk,PreventionofDiabetes mellitus.
(4)TimesofIndia.indiatimes.com, 15 remedies to treat diabetes at home.