You can be sweet, but you don’t have to be a diabetic
MedlinePlus defines diabetes or diabetes mellitus (DM) as a condition characterised by higher levels of glucose or sugar content in the blood due to the lack or poor management of insulin, a hormone which is secreted in the pancreas. Insulin is critical to blood sugar management in the body.
Proper management of glucose levels or sugar content in the blood is vital. Because, over time higher levels of blood glucose have proved to be dangerous as they can damage kidneys, nerves and eyes and can cause heart diseases, slowness of natural healing mechanism of the body and many more
In India, according to the International Diabetes Federation, 5% of the Indian population is suffering from DM and has projected as many as 123 million will be suffering from it by 2040. So, it is essential we understand the types and how to prevent and manage it.
There are two types of DM. They are as follows:Type I
Type – I
This condition is characterised by the inability of the body to produce sufficient insulin. So, people having this condition have to supplement the insulin levels externally (either orally or intravenously).Type II
Type – II
This condition is characterised by the inability of the body to respond to insulin and to use it to manage the blood glucose, thus regulating the levels.
Either of these types can occur at different stages of one’s life:
This condition is rare and is seen in newly born babies up to the age of 1 year. Although it is chronic, it is curable.
This condition is more in teens and pre-adults. And in most cases, it is usually Type I. So, external insulin supplements in the recommended treatment along with healthy lifestyle activities.
This condition is the most frequent in adults. It can be either Type I or II. A healthy diet, regular fitness or in general healthy lifestyle and medications is advisable to keep this condition in check as it is chronic and is incurable
This condition is seen in a few pregnant women. But this goes away post the delivery of the baby.
This condition is characterised by having irregular insulin levels but not high enough to be considered as diabetic. If spotted early, this condition is curable. Else it would evolve into full-fledged DM.
How to manage diabetes from being fit?
We recommend five fitness activities which can help prevent or manage DM. They are as follows:
- Lightweight training with aerobic exercises.
- Tai Chi
- Brisk walking
How to manage diabetes from having proper nutrition?
We recommend four foods to consume and to avoid which can help prevent or manage DM. They are as follows:
Four Foods we recommend you to consume:
- Foods with healthy carbs such as whole grains, fruits and vegetables.
- Foods that are fibre-rich such as whole grains, nuts, legumes and vegetables.
- Foods with good fats such as avocados, almonds, walnuts.
Four Foods we recommend you to avoid:
- Foods with saturated fats such as animal proteins and high-fat dairy products.
- Foods with trans fats such as processed snacks and baked goods.
- Foods with Cholesterol such as egg yolks, animals fats and high-fat dairy products.
- Foods with Sodium
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