India ranks second after China in the global diabetes epidemic, with 77 million individuals diagnosed with the condition. Studies suggest that Indians are genetically predisposed to diabetes. In addition, change in lifestyle and dietary patterns, and increased body weight adds to the risk of diabetes for an average Indian.
How to avert this risk, especially if you are a pre-diabetic or have a family history of diabetes? Here is what you can do.
1. Make the right dietary changes
When you make dietary changes, avoid making extreme changes. Start with simple changes like cutting down processed foods and staying sufficiently hydrated.
| Avoid | Include |
| Excess saltProcessed foodsRefined grains like maidaArtificial sugarFrequent snacking between mealsFried food items | Whole grainsMilletsGhee with cooked grainsFruits and nutsOmega-3 rich foods |
2. Sleep well
Less sleep, poor quality of sleep, and frequent late-nighters increase the risk of diabetes. So make sure you sleep well and early.
3. Reduce stress
Stress causes blood glucose levels to rise. Once you learn the art of managing stress regularly, you can avert the risk of diabetes. Daily practice of the Sudarshan Kriya breathing technique is an easy way to reduce the release of stress hormones by half.
4. Manage weight
Being overweight increases your risk for type-2 diabetes. You can manage your weight with daily yoga practice and expert weight loss tips. Remember, losing weight without adopting extreme diets and in a healthy way is the key. Otherwise, you can end up affecting your health adversely.
5. Go veg
Studies show that a vegetarian diet is most beneficial for diabetes prevention and management. Vegetarian food is comparatively lighter to digest and keeps your metabolism healthy. If you depend on non-vegetarian food items for your protein intake, replace them with lentil curries, besan savory items, mung salads, peas, and nuts.
6. Strengthen your metabolism
A healthy metabolism means that your body’s response to food is healthy. No bloating is a sign of good metabolism. A healthy weight is a sign of good metabolism. Healthy blood glucose levels are a sign of good metabolism. Yoga, meditation, and breathing exercises are proven ways to strengthen your metabolism.
7. Manage other health conditions
PCOS (Polycystic Ovarian Syndrome) and hypertension – two of the most common conditions in India also increase the risk of developing diabetes. More than half of women with PCOS have been found to develop diabetes by the time they are 40. Yogic practices have been found to be helpful in managing and healing both PCOS and hypertension.
8. Make up for your sedentary lifestyle
Exercise, practice yoga for diabetes, walk and take breaks during office hours to move around and stretch. Daily movement practice helps keep your blood glucose levels in check.
9. Quit smoking
Smoking is also a lesser-known factor that causes insulin resistance in the body. If smoking is your office break activity, you may want to replace it with a walk or a juice break. If smoking seems to have become a habit, you may seek expert guidance.
10. Expose yourself to the sun daily
Studies show that vitamin-D deficiency also increases the risk of diabetes. Expose yourself to the mid-morning sun for 20 to 30 minutes daily to fill your Vit-D gaps. You can practice yoga on your balcony or take short walks to soak up the warm morning sun. Avoid going out during the afternoons when the sun is too hot.
