Preventing Type 2 Diabetes: 5 Lifestyle Changes That Work

India faces an alarming rise in type 2 diabetes, with an estimated 7.7 crore adults diagnosed and nearly 2.5 crore more at high risk (prediabetics). Surprisingly, over 50% of those affected are unaware of their diabetic status, which often leads to late diagnosis and complications. When diabetes is uncontrolled, it can result in life-threatening complications, such as heart attacks, kidney failure, and even amputations due to nerve damage. These numbers highlight the urgency of addressing diabetes prevention through effective lifestyle changes.

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Complications of Untreated Diabetes

Unmanaged diabetes significantly impacts various body systems due to prolonged high blood sugar levels. Here are some of the serious complications that may arise:

• Cardiovascular Disease
  Diabetics have a 2-3 times higher risk of heart attacks and strokes.
• Kidney Damage
  Diabetes is one of the leading causes of kidney failure. Over time, high blood sugar levels can damage the kidneys, requiring dialysis or even a transplant in severe cases.
• Diabetic Retinopathy
  Long-term diabetes can damage the retina’s blood vessels, making diabetic retinopathy a major cause of blindness.
• Nerve Damage (Neuropathy)
  High blood sugar levels can damage nerves, especially in the legs and feet, leading to tingling, numbness, or even severe pain.

Lifestyle Changes to Prevent Type 2 Diabetes

Here are five lifestyle changes that can make a significant impact in reducing your risk of type 2 diabetes or delay the onset of the same:

• Lose Extra Weight
  Excess weight is a significant risk factor for developing type 2 diabetes. Medical experts suggest that losing even 7-10% of body weight can lower the risk of disease progression. Aim for 0.5 to 1 kg per week by combining healthy eating and regular physical activity. Gradual weight loss is more sustainable and effective in the long run.
• Increase Physical Activity
  Regular exercise is a powerful tool in diabetes prevention. Physical activity helps reduce blood sugar levels, improve insulin sensitivity, and aid in weight loss. Aim for a mix of various exercises:
  • Aerobic Exercise
    Activities like brisk walking, jogging, cycling, or swimming for at least 150 minutes per week help in maintaining blood sugar levels and cardiovascular health.
  • Resistance Training
    Strength-building exercises like weight lifting, yoga, or bodyweight exercises 2-3 times a week improve muscle strength, balance, and metabolism.
  • Brisk Walking
    This is a simple yet beneficial exercise routine to help keep your blood sugar levels balanced.
• Adopt a Healthy Diet Rich
  Your diet directly impacts your blood sugar levels. A diet rich in fiber, whole grains, and healthy fats can help prevent diabetes. Here’s how to optimize your diet:
  • Fiber-Rich Foods
    Fiber aids in controlling blood sugar levels by slowing the absorption of sugars. Include fiber-dense foods such as vegetables, fruits (like tomatoes and peppers), whole grains (brown rice, oats, and quinoa), and legumes (chickpeas and lentils).
  • Healthy Fats
    Unsaturated fats from sources like olive oil, nuts, seeds, and fatty fish (salmon, sardines) support heart health, which is crucial for diabetics. Limit saturated fats from red meat and full-fat dairy.
  • Avoid Unhealthy Carbohydrates
    Foods high in refined sugars, such as white bread, pastries, and sugary drinks, cause spikes in blood sugar and should be limited.
• Manage Stress
  Stress is often overlooked but plays a significant role in blood sugar management. When stressed, the body releases hormones that can raise blood sugar levels, making diabetes management challenging. Chronic stress also disrupts sleep, which can worsen diabetes control.
  • Practice Stress-Relief Techniques
    Techniques like yoga, meditation, and deep breathing exercises can help lower stress levels. Taking time to engage in hobbies, journaling, or connecting with loved ones can also relieve stress.
  • Seek Professional Help
    If stress becomes unmanageable, consider consulting a counselor or therapist. Managing stress not only benefits your blood sugar levels but also improves your mental and emotional well-being.
• Prioritize Quality Sleep
  Sleep quality has a profound impact on overall health and diabetes prevention. Poor sleep increases the risk of insulin resistance, making blood sugar levels harder to control. Aim for 7-8 hours of sleep each night and follow these tips to improve sleep quality:
  • Limit Caffeine and Electronics Before Bed
    Avoid caffeine in the evenings and reduce screen time at least an hour before bed.
  • Create a Comfortable Sleep Environment
    Make your bedroom comfortable and quiet, and try to establish a consistent sleep schedule.
  • Avoid Heavy Meals and Alcohol Late at Night
    Eating heavy meals or consuming alcohol close to bedtime can disrupt your sleep cycle and should be limited.

Preventing type 2 diabetes is achievable by making mindful lifestyle adjustments. Alongside regular check-ups, adopting these habits early on can help you stay ahead of diabetes and ensure a healthier life.

Diabetes care at Kokilaben Dhirubhai Ambani Hospital

Are you or someone you know struggling with uncontrolled diabetes levels? The Centre for Diabetes & Bariatric Surgery provides comprehensive, coordinated care for diabetes screening, management, and complication prevention, all under one roof. Supported by a team of diabetologists, endocrinologists, dietitians, physiatrists, ophthalmologists, nephrologists, and bariatric surgeons, the Centre ensures timely diagnosis and holistic treatment of diabetes. https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_diabetesbariatricsurgery.html

Type 1 diabetes is a chronic autoimmune condition characterized by the pancreas’s inability to produce sufficient insulin, a hormone vital for regulating blood sugar levels. One needs insulin to help glucose enter cells for energy. In the absence of insulin, glucose accumulates in the bloodstream, leading to elevated blood sugar levels and the potential for various complications. While it’s less common than type 2 diabetes, it requires lifelong management and care. Understanding the symptoms, causes, and treatment options for type 1 diabetes is crucial for individuals, families, and communities.

In India, nearly 95,600 cases of Type 1 diabetes have been identified in children under 14 years old, with approximately 15,900 new cases reported annually within this age category. The overall estimated number of people grappling with Type 1 diabetes in India stands at 2.5 lakh. This condition was once called insulin-dependent or juvenile diabetes, but it can develop at any age.

Symptoms of Type 1 Diabetes

Recognizing the symptoms of type 1 diabetes is essential for prompt diagnosis and treatment. These symptoms often manifest suddenly and include:

• Unusual thirst
• Frequent passing urine
• Extreme hunger but loss of weight
• Blurred vision
• Nausea and vomiting
• Extreme weakness and fatigue
• Irritability and mood changes

What causes Type 1 Diabetes?

The exact cause behind type 1 diabetes remains unidentified. Individuals with type 1 diabetes experience an immune system response triggered by infection or another factor, leading to the mistaken assault on the pancreas’s beta cells responsible for insulin production. The inclination to develop autoimmune diseases, such as type 1 diabetes, can be hereditary, passed down from parents.

Treatment Options: Type 1 Diabetes

Type 1 diabetes is a complex condition that requires continuous management. Recognizing the symptoms, understanding the causes, and having access to appropriate treatment options and support networks are critical for individuals living with this condition. This includes:

• Insulin Therapy
  As the pancreas fails to produce insulin, regular insulin injections or continuous insulin infusion through a pump are necessary to regulate blood sugar levels. Various types of insulin, such as rapid-acting, short-acting, intermediate-acting, and long-acting, are used based on individual needs.
• Blood Sugar Monitoring
  Regular blood sugar monitoring using a glucose meter helps individuals track their glucose levels and adjust insulin doses accordingly.
• Healthy Diet
  A balanced diet rich in fruits, vegetables, lean proteins, and whole grains helps regulate blood sugar levels. Carbohydrate counting can aid in managing insulin doses.
• Physical Activity
  Regular exercise helps improve insulin sensitivity and regulate blood sugar levels. However, it’s essential to monitor blood sugar before, during, and after exercise to prevent hypoglycemia.
• Monitoring
  Continuous Glucose Monitoring (CGM) systems provide real-time glucose readings, helping individuals make informed decisions about insulin doses and lifestyle choices.
• Support Groups
  Diabetes education and support from healthcare professionals, diabetes educators, and support groups are vital for effectively managing the condition and coping with its daily challenges.

Diabetes care at Kokilaben Dhriubhai Ambani Hospital

Do you or someone you know suffer from type 1 diabetes? The treatment of Type 1 diabetes involves a multifaceted approach aimed at managing blood sugar levels and promoting overall well-being. Central to this regimen is insulin therapy, often administered through injections or insulin pumps, to compensate for the body’s inability to produce this crucial hormone. Regular monitoring of blood glucose levels is essential, allowing for timely adjustments in insulin doses. Consult highly experienced and trained diabetologists at our Centre for Diabetes & Bariatric Surgery for personalized care: https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_diabetesbariatricsurgery.html

With an estimated 8.7% of adults in India between the ages of 20 and 70 having diabetes, the disease is a growing challenge in India. The rising prevalence of this condition is driven by a combination of factors that include rapid urbanization, sedentary lifestyles, obesity, unhealthy diets, tobacco and alcohol use, and increasing life expectancy. One in six people with diabetes in the world is from India and this number is increasing at a fast pace. A large portion of the burden associated with diabetes can be prevented or postponed by making healthy lifestyle changes.

How to manage your Diabetes?

If you’re one of the millions of Indians who have diabetes, you should be aware that the best method to manage your condition is to constantly monitor any changes in your blood sugar levels. Diabetes management requires awareness. Knowing how to control your diabetes will increase your vitality and capacity for healing while lowering your risk of developing additional health issues like a heart attack, nerve damage, kidney failure, blindness, and gum disease. Here are some useful tips for managing your diabetes and maintaining normal blood sugar levels.

• Eat healthy meals
  Healthy eating is the foundation of healthy living, with or without diabetes. You must understand how foods impact your blood sugar levels if you have diabetes. This not only includes what you eat, but also how much you consume and the combinations of different foods you consume.
• Exercise regularly
  Another important aspect of your diabetes control strategy is physical activity. Your muscles use sugar (glucose) as energy while you workout. Your body uses insulin more effectively when you exercise frequently.
• Medication
  When diet and exercise alone are insufficient for managing your diabetes, insulin and other diabetes medications are intended to lower your blood sugar levels. However, when and how much of these medications are taken will determine their efficacy. Consult your doctor for further assistance.
• Quit alcohol
  In order to counterbalance dropping blood sugar levels, the liver often releases stored sugar. However, if your liver is preoccupied with alcohol metabolism, it might not be able to provide the necessary increase to your blood sugar level. Alcohol use can cause low blood sugar immediately after consumption.
• Menstruation and menopause
  Blood sugar levels can significantly fluctuate throughout the week leading up to and during menstruation due to changes in hormone levels. Talk to your doctor to establish a plan that’s right for your body and its hormonal changes at different life stages.
• Manage stress better
  Your blood sugar may rise if you’re anxious because of the hormones your body creates in reaction to ongoing stress. Discover new ways to cope better with stress.
• Control your numbers
  Recognize your blood pressure and cholesterol levels by regular health checkups and take steps to keep them in control.
• Schedule regular physicals
  Diabetic patients must visit their doctor every three to six months. Apart from your blood sugar levels, tests are also arranged to keep a tab on your kidney functions and eye health.
• Take care of your teeth
  Diabetes patients frequently experience gum disease (also known as periodontal disease) and other oral health issues. Visit your dentist every six months and let them know you have diabetes if you want to help prevent these issues.
• Pay attention to your feet
  Every day, look for redness, blisters, cracks, dry skin, and numbness in your feet. Also check the bottom of your feet regularly. If your feet are hurting or numbing, or if a cut or sore doesn’t go away in a few days, call your doctor immediately.

Diabetes care is a lifelong responsibility. Following your diabetes treatment plan takes round-the-clock commitment and helps reduce your risk of life-threatening complications. Play an active role in your diabetes care and enjoy a healthier future.

Diabetes treatment at Kokilaben Dhirubhai Ambani Hospital

Consult our team of diabetologists, nutritionists and mental care experts who offer supportive diabetes care. We help you make healthy lifestyle changes to manage diabetes better and also recommend medications if required. Meet our specialists who offer compassionate, patient-centric care with highly trained diabetologists. Experts at our Centre for Diabetes and Bariatric Surgery will help you control your blood sugar levels and manage your diabetes levels. Please find below the link for further details:

https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_diabetesbariatricsurgery.html

India is known as the diabetes capital of the world. Type 2 diabetes, the most common form of this condition affects around 2.4 percent of the rural population and 11.6 percent of the urban population in India. Many factors influence your blood sugar levels; some are under your control, while others are not. At times, your daily health habits can also influence your blood sugar levels. High blood sugar levels on a regular or ongoing basis can harm your nerves, blood vessels, and organs and may lead to serious complications over time. You must seek medical care to help manage your blood sugar levels.

For diabetic patients, the overall blood sugar levels indicate how well you’ve managed your condition. When your level remains normal and consistent, you reduce your risk of problems such as vision loss and kidney disease. You’ll not only be able to control your blood sugar, but you’ll also be less likely to have a heart attack or stroke. Medications, dietary changes, physical activity and healthy lifestyle habits can balance your blood sugar levels and keep you healthy.

How your diet can control blood sugar

Follow these simple food habits to help manage your blood sugar levels and avoid fluctuations:

• Plan your meals
  Choose to eat smaller meals at regular intervals to help control your blood sugar levels throughout the day. Some people manage their blood sugar better by eating at the same time each day. Speak to a nutritionist to make a diet plan that is right for you.
• Practice portion control
  Portion control helps regulate calorie intake and can aid in weight management. As a result, weight control promotes healthy blood sugar levels and lowers the risk of type 2 diabetes.
• Balance your food
  When you eat carbohydrates, your blood sugar rises. The glycemic index (GI) of a food measures how quickly this can occur. The greater the number, the faster your glucose levels will rise. Limit your consumption of high GI foods that include processed and refined foods. If you must consume something high on the index, pair it with low-GI foods that include fresh fruits and vegetables, legumes and whole grains.
• Hydration
  Drinking plenty of water may help keep blood sugar levels within normal ranges. It not only keeps you hydrated, but it also helps your kidneys flush out excess sugar through urine.
• Snack smarter
  Sodas and packaged foods are usually high in calories, salt, and added sugar, but low in vitamins and minerals. If you get hungry between meals, choose to eat healthy snacks.
• Increase your fibre intake
  It isn’t broken down by your body, so it doesn’t affect your blood sugar levels. Make an effort to add up more vegetables, fruits and leafy greens to your diet.

Ways to lower your Blood sugar

High blood sugar levels can be dangerous if not treated promptly, causing both short-term and long-term problems. It is critical to keep your blood sugar levels as close to normal to prevent or delay long-term, serious health problems such as heart disease, vision loss, and kidney disease. Follow these lifestyle tips to avoid high blood sugar levels:

• Exercise regularly
  Regular exercise can help you maintain a healthy weight and improve your insulin sensitivity. Increased insulin sensitivity causes cells to use the sugar in the bloodstream.
• Manage your stress
  Blood sugar levels can be affected by stress. Stress causes the release of hormones such as glucagon and cortisol. Exercise, relaxation, and meditation reduce stress and blood sugar levels significantly.
• Monitor your glucose levels
  If you’ve been diagnosed with diabetes or pre-diabetes, monitoring your sugar levels will help you track your blood sugar levels regularly and take action if required.
• Quit smoking
  Nicotine raises blood sugar levels by altering how your body reacts to insulin. Furthermore, smoking causes inflammation, which can raise blood sugar levels.
• Lose weight
  Being overweight is associated with an increased risk of diabetes and insulin resistance. Weight loss lowers your blood sugar levels and avoids complications.
• Get enough sleep
  Getting enough sleep each night is an excellent way to help keep blood sugar levels in check.

Diabetes care at Kokilaben Dhirubhai Ambani Hospital

Does diabetes and obesity run in your family? Are you at a high risk of diabetic complications due to increased blood sugar levels? Consult our doctors for comprehensive diabetes care that includes screening, management and prevention of complications in diabetes. Meet doctors at our Diabetic Clinic for holistic diabetes care. https://www.kokilabenhospital.com/departments/clinicaldepartments/endocrinologydiabetes.html