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What Makes Diabetes Love Indians?
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Diabetes can affect anyone from any walk of life. You must know someone who has diabetes if you don’t have it yourself.
Some of the major contribution factors for diabetes in Indians are obesity, increased visceral fat due to consumption of a high-calorie and high-fat diets, physical inactivity. Researchers have also found that Indians have a high degree of insulin resistance and a greater vulnerability to diabetes.
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India has a long way to go. But, timely diagnosis and right management can help patients to lead a healthy and normal life.
When a person has diabetes, his/her pancreas either produces little or no insulin at all, or if it produces insulin the body cells do not respond to it hence cause increase in blood glucose levels.
High blood glucose leads to problems such as stroke, kidney disease, nerve damage, etc.
Common symptoms include frequent urination, increased hunger and thirst. If not timely diagnosed diabetes could lead to complications such as heart diseases, foot ulcers, heart diseases, damage to the eyes and even coma.
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Types of Diabetes
Type 1: Your body doesn’t make insulin. The immune system attacks and destroys the cells in pancreas that are responsible for creation of insulin. This type is usually diagnosed in young adults and children. People with type 1 diabetes take insulin to stay alive.
Type 2: Your body is not able to make or use insulin well. This type of diabetes is generally diagnosed in middle-aged or older people. It is the most common type of diabetes.
- Drink plenty of water.
- Maintain your healthy/ ideal body weight.
- Eat more of fibre in diet hence eat more of fruits and vegetables.
- Include complex carbs in diet like wholewheat grains, brown rice, oats, etc.
- Include lean protein in diet like lean chicken, fish, sprouts, pulses and low-fat dairy products in diet like skimmed milk, yoghurt.
- Avoid all processed, sugary, junk and fried food.
- Don’t eat fruits like banana, mango, chickoo, custard apple, jackfruit, and grapes.
- Avoid eating saturated fat in diet like butter, red meat, mayonnaise, etc.
- Eat healthy fats like Omega-3 in the diet like Fish, flax seeds, olive oil, walnuts, etc.
- Avoid all simple carbs in diet like white rice, white bread, media, corn flour, etc.
- Limit the salt intake in the diet.
- Exercise daily for 30mins at least
- Sleep well.
- Avoid drinking alcohol.
- Manage stress levels.
- Quit smoking.
Don’t let diabetes put a full stop on you from leading a healthy lifestyle. Take the first step today in your fight against diabetes.