How to Reduce Diabetes: Lifestyle Strategies for Optimal Health.

how to reduce diabetes

Discover effective strategies on how to reduce diabetes through lifestyle changes. Empower yourself for better health and well-being.

Today is ‘World Diabetes Day’. The theme of the day 2023 is ‘Know the risk of diabetes, take necessary measures’. To understand the significance of this motto, some things must be known first.

What is diabetes, and why does it happen?

How to reduce diabetes, Many people still think that eating sweets or eating too much food leads to diabetes, the idea is wrong. Basically, diabetes is not directly related to eating or not eating any food. A person has diabetes only when there is a lack of insulin hormone in the body, and then blood sugar or sugar increases.

Who is at higher risk of developing diabetes?

  1. New mothers who are overweight.
  2. Those who have more belly fat.
  3. Those who do less physical activity or sit most of the time.
  4. Children with a family history of diabetes are at increased risk of insulin deficiency.
  5. If you have prediabetes (those with IGT/IFG).
  6. If you have gestational diabetes.
  7. If there is a lack of nutrition during pregnancy.
  8. If you eat unhealthy food.

Statistics:

Currently, 1 in 10 people worldwide has diabetes, with 1 in 2 still undiagnosed. On the other hand, 1 in 6 children of gestational diabetic mothers are born with hyperglycemia and are at increased risk of later developing type-2 diabetes.

About 90 percent of diabetics worldwide are type-2, with 3 out of 4 living in countries like ours.

How to reduce diabetes , As a result, if we are still not aware of diabetes prevention, the number of diabetic patients will increase by 100 million in 2030, and if diabetes is uncontrolled, blindness, kidney failure, heart disease, and other serious complications may occur.

What are the possible steps to be taken to prevent and cure the risk of diabetes?

What should we do?

To reduce the risk of developing diabetes, a person, especially those who are at high risk, should lead a healthy lifestyle.

Healthy eating and living

  1. Reduce sugar in food: Most of the people in our country fill their stomachs by eating rice and other sugars. Besides, they use more sugar in food. This increases blood sugar and insulin levels, which ultimately increases the risk of diabetes.
  2. Eat in moderation: It is possible to keep the body healthy if any person can eat according to his daily energy needs. Eating excess food gradually increases weight. On the other hand, eating less than the requirement will cause various nutritional deficiencies, including weakness.
  3. Eat on time: Make it a habit to eat meals at the same time every day. Besides, if you don’t eat for a long time, there may be a risk of various problems, including acidity and flatulence.
  4. Avoid eating unhealthy food: Avoid cooking in burnt oil, stale food, extra fat, sugar, salt, spices, mayonnaise, etc. to enhance the taste of food. These foods increase the risk of high blood pressure and fat accumulation in the blood, liver, and heart. On the other hand, the weight continues to increase. Which increases the risk of diabetes and post-diabetic complications.
  5. Avoid carbonated drinks or juices: Carbonated drinks or juices contain a lot of sugar (1 glass of drink contains about 8 teaspoons of sugar), sodas, etc. Sugary drinks like these sodas and sweetened fruit juices are linked to an increased risk of type-2 diabetes (about 20 percent) and latent autoimmune diabetes (about 99 percent) in adults. So drink plain water as your main drink to reduce the risk of diabetes.
  6. Eat more fibrous foods: Studies have shown that fiber-rich foods, especially soluble fiber, and water form a gel in your digestive tract, which slows down absorption. Blood sugar levels rise slowly. As a result, to keep blood sugar and insulin levels low, reduce weight, and prevent diabetes, it is necessary to keep at least 30-35 grams of fiber in food every day.
  7. Keep your weight normal: Excess body weight, especially visceral fat (excess weight in your midsection and abdomen), is associated with insulin resistance, inflammation, prediabetes, and type-2 diabetes. Studies have shown that losing just 5-7 percent of excess weight can help reduce the risk of type-2 diabetes.
  8. Increase exercise or physical activity:Try to exercise for at least 30 to 40 minutes every day. One study found that those who sat the most each day—10 or more hours—more than doubled their risk of developing diabetes.
  9. Ensure proper nutrition in gestational diabetes:Uncontrolled diabetes during pregnancy can lead to various complications. Macrosomic (weighing more than 4 kg) gestational infants are at greater risk of later overweight and type 2 diabetes, and maternal GDM from type 2 diabetes. On the other hand, malnourished babies can be born with a low birth weight (< 2.5 kg) and various problems. The latter are at high risk of malnutrition and diabetes. So it is possible to prevent diabetes in the next generation by ensuring proper nutrition for pregnant women and gestational diabetes.

Food should be considered the main and important factor in meeting proper, balanced, and healthy nutritional needs, not just as a means of filling the stomach. It is possible to reduce the risk of complications by preventing and controlling diabetes and other diseases.

How to Reduce Diabetes:

To sum up, how to reduce diabetes, the path to lessening hyperglycemia is to empower oneself with practical lifestyle adjustments. Nutritious meals, frequent exercise, and thoughtful decision-making are among the healthy behaviors that people can adopt in order to control and possibly lessen the effects of type 2 diabetes on their lives. It’s critical to develop a long-term approach to wellness, collaborate closely with healthcare experts, and keep educated as well. People can improve their overall health and work towards a balanced, diabetes-managed lifestyle with dedication and knowledge-based decision-making. 

Author: Shamchunnahar Nahid, Chief Nutrition Officer and Head, Department of Diet and Nutrition, Bardem Hospital

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