Whether you fall in the high-risk category for diabetes, or are simply concerned for your health, do read the top 10 ways in which you avoid getting this disease.
A healthy diet and exercise can help prevent diabetes
A healthy snack, by definition, is:
1. Low in fat, especially trans fat
2. Low in calories
3. Low-cholesterol
4. Baked rather than fried
A multi-grain snack made from oats, corn, ragi, rice, wheat and flax seeds are rich in fibre and provide wholesome nutrition. Oats, ragi, wheat have adequate amount of essential amino acids, vitamin B, calcium, iron and specially rich in cellulose whereas corn is an excellent source of iron, B` vitamins, magnesium, vitamin C, phosphorous and zinc.
Overall this multi grain snack brings you considerable health benefits along with great taste.
Of course, knowing what not to eat is as important as knowing what to eat. One should be wise enough to avoid fried, oily and generally high on calorie content snacks.
Besides this, healthy snacks are at the crux of reducing the chances of diseases, losing weight and keeping you energetic all day. The most important advantage of taking healthy snacks is that you do not binge later on foods that are unhealthy and may become the leading cause of obesity and other diseases.
Burn more calories that you consume - It is a healthy practice to consume fewer calories than you use. Eat foods that are not high in calories and increase your physical activity by walking more, taking the stairs whenever you can and making a conscious effort to stay active.
Be conscious of your measurements - A slim waist is not just a cosmetic vanity, it is also a sign of better health. As Indians, we have a tendency to gain weight around our midriffs and thus it`s very important to make an effort to keep the inches off. Experts suggest that women should keep their waist measurement below 80 cm (31.5 inches), and men below 90 cm (35.5 inches).
Start eating smaller, more frequent meals - Many of us follow the policy of eating three solid meals a day. Consider changing over to the divide and eat policy. So if you`re used to eating 4 chappaties, eat 2 now and 2 after a couple of hours. Also, whatever happens, don`t skip breakfast.
Include fruits and vegetables in your diet - It`s time to take control of what you eat. Make a conscious effort to include plenty of fruits (whole fruits are far better than juices) and vegetables, especially green leafy vegetables, in your diet. The benefits to your overall health, sense of well-being and looks will be immense.
Gain with whole grains - Wheat, brown rice and oats are far healthier for you than refined foods. Make them a part of your diet and keep diabetes at bay.
There`s no escaping exercise - When it comes to prevention, the power of regular exercise is far greater than that of any medicine created. Through regular exercise, at least 30 minutes a day, you can prevent a range of diseases - from diabetes to heart disease. It keeps you feeling healthy, looking good and makes life far more enjoyable. If you`re not exercising already, start today. De-stress - Experts have found a strong correlation between stress and diabetes. Don`t simply accept stress as a part of modern living. There are many things you can do to avoid and reduce stress in your life.
Practice yoga, take up meditation, exercise - The list is endless. Take steps to reduce stress in your life today.
Quit smoking -
If you needed another reason to quit smoking, here it is. A study published in the American Journal of Epidemiology showed that a person who smoked 16 to 25 cigarettes a day was three times more likely to develop Type 2 diabetes than a non`smoker.
Reduce salt intake - Hypertension and diabetes have a very close connection. In fact, the prevalence of hypertension in the diabetic population is twice that of the non-diabetic population. So if you have any of the risk factors of diabetes or hypertension, take care of reducing your salt intake.
Check your blood sugar and cholesterol levels - If you fall in the high-risk group, i.e., if you have a family history of diabetes, along with any one of the risk factors listed above, you must get regular blood sugar and cholesterol checks.
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