Diabetes Prevention | 4 Quick Tips To Prevent Diabetes
Diabetes is a condition which is effective on a large scale of people on the globe. According to experts the number of diabetic people is expected around 592 million by 2035. Generally you can find two types of diabetes which is type 1 and type 2 diabetes. Type 1 diabetes is a condition when body stops producing the hormone which is called insulin and in type 2 diabetes, body is unable to use insulin hormone. Type 2 diabetes is the most common form of diabetes and almost 90% of people are suffering from type 2 diabetes. Type 1 diabetes is generally found in kids and teens. The reasons for diabetes is associated with overweight or obesity, lack of physical activity, lack of sleep, hereditary, too much consumption of sweet food items and many more. Experts say that people who have diabetes are at the greater risk of poor cardiovascular health than compared to those people who have not diabetes. If you have diabetes the risk of heart attack also increases by up to three times more if you are a man and risk raises five times more if you are a woman. Generally, women have lower risk of getting cardiovascular diseases and if the risk increases it occurs in the later lifespan but women with diabetes may have to face the risk of cardiovascular diseases and it can occur any age of the lifespan.
What is responsible for cardiovascular disease?
World Health Organization (WHO) is expected to increment in number of population with diabetes is 592 million till 2035 and the most important factors for increasing the diabetes risk are lack of physical activity with poor quality of eating habit. Now days there are increasing supply of junk food in the market which is cheap and adversely advertised. The most important food item in that junk food is soft drinks. These drinks contain a lot of sugar. These days the increasing number of heart attack patients has the health issues of obesity or overweight, with type 2 diabetes or impaired glucose tolerance compared to people in past. In the past people with heart attack risk were lean and stress chain smokers. As we all know that physical activity is good for the health and many countries are following the guideline that how much physical activity is required for everyone and how one should engage in. for example U.S following the guideline that an adult should be engage in 75 minutes of vigorous-intensity or 150 minutes of moderate-intensity aerobic activity each week but Centers for Disease Control and Prevention (CDC) claim that the majority of people who meets this guidelines are very less. There are almost less than half of adults meet these guidelines which are required for their good health.
Prof. Lars Rydén, spokesperson for the European Society of Cardiology (ESC) and many other health experts says that people should be aware of eating healthy food and exercises to avoid the risk of this potentially life threatening condition diabetes.
Diabetes is a condition which can affect your entire life and overall health condition. Any health issue including diabetes is a result of what you eat or what your body has observed through your diet over the years.
Several studies show that if people following a healthy lifestyle can lower the risk of diabetes and they can improve their health condition if they already have this condition. Earlier this year, it was reported that people who were engaged in healthy lifestyle such as healthy eating habits and a required amount of physical activity were at the lower risk of developing the type 2 diabetes compared to those people who were following unhealthy lifestyle such as eating unhealthy or junk food and very less physical activity. A recent study shows that if people who are engage in short burst gentle exercise are more likely to lower the risk of high blood pressure if they have type 2 diabetes. Prof. Rydén says if people will follow some simple step which he believes and recommend then they can lower the risk of diabetes and the other heath issues which are especially related to heart. These simple steps by Prof. Rydén are listed below:-
- Do some physical activity everyday and move around more
- Engage in an activity which is moderate to vigorous for at least 3 hours a week
- Avoid junk and unhealthy foods and start eating leafy vegetables, fresh fruits, whole grains, lean meats, unsweetened yogurt and nuts.
- Restrict your sugar and glucose intake or burn extra sugar consumption by physical activities. It is even better to replace processed sugar with natural sweetener found in fruits and many vegetables.
Prof. Rydén says that above written tips are very simple and easy but it requires a lot of discipline. If people will follow these simple steps then they will definitely get effective results. Prof. Rydén adds that people who have impaired glucose intolerance or pre-stage of diabetes may reduce the risk of getting diabetes and may also eliminate the risk of heart diseases if they will add a healthy eating habit in their daily diet and move around more. People should go for screening so that it can determine that who has the high risk of getting diabetes. These screening can be performed in many ways and now a days a simple way to detect the risk of diabetes is via questionnaire. This questionnaire can be finding as type 2 diabetes risk test which is available from American Diabetes Association, or the Finnish Diabetes Risk Score (FINDRISC) questionnaire. If you are getting high score it means you are at the high risk of getting diabetes and if you are getting low score means you are at the low risk of getting diabetes. This questionnaire will help to find people who really need the urgent lifestyle changes. According to a recent report, consuming everyday homemade meal is also very helpful in reducing the risk of getting type 2 diabetes. The best and easy way to prevent diabetes is to walk everyday for 30-45 minutes regularly no matter what.