India has the 2nd highest quantity of diabetics in the world after China.
There are more than 65 million people who have diabetes in India and this really is projected to improve to over 101 million by 2030
Diabetes is one of the leading factors behind death in India. In 2015, an estimated 1.5 million deaths were caused by diabetes
Type 2 diabetes accounts for around 90% of diabetes cases in India. lifestyle is causing diabetes.
Lifestyle plays an essential role in the development and progression of type 2 diabetes. unhealthy lifestyle choices can cause insulin resistance, that will be the key reason for type 2 diabetes.
The good thing is that lifestyle changes can be very effective in preventing or reversing insulin resistance and type 2 diabetes.
There are several lifestyle factors that can contribute to the development of type 2 diabetes. these include:
- - being overweight or obese - is the most important lifestyle factor
- - having a sedentary lifestyle - means being inactive and not doing enough physical activity
- - eating an unhealthy diet - including eating a lot of sugar, refined carbs, and unhealthy fats
- - smoking
- - drinking a lot of alcohol - can cause weight gain and other health problems
- - having high cholesterol levels can cause insulin resistance
- - stress - may cause hormonal changes that could cause insulin resistance.
When you have these risk factors, it's important to make lifestyle changes to lessen your danger of developing type 2 diabetes.
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Six lifestyle changes that will help you to reverse your diabetes -
- - Slim down
- - Become more active
- - Eat well balanced meals
- - Limit alcohol intake
- - Quit smoking
- - Manage stress.
When you have type 2 diabetes, lifestyle changes can help you to manage your diabetes and reduce your danger of complications. These changes also can help reverse your diabetes.
Making lifestyle changes could be difficult. But it's important to keep in mind why these changes can improve your health and quality of life. If you want help to make lifestyle changes, speak to your doctor or perhaps a diabetes educator. They could provide support and guidance to help you reach your goals.
- Losing weight is among the very best lifestyle changes for reversing type 2 diabetes. If you're overweight or obese, losing 5-10% of your body weight can enhance your insulin sensitivity and blood sugar levels.
- Being more active is another lifestyle change that could help you to manage your diabetes. Physical exercise will help enhance your insulin sensitivity and blood sugar control. It can also help you to lose weight.
- Eating well balanced meals is an important part of managing diabetes. A healthier diet will help enhance your blood sugar control and reduce your danger of complications. Eating well balanced meals includes choosing foods that are:
- full of fiber - such as for instance vegetables and beans
- reduced in sugar - including fresh or frozen fruits and vegetables in place of sugary drinks or snacks
- reduced in saturated and trans fats - such as for instance lean meats, fish, and vegetable oils
- moderate in salt - only 2,300 mg of sodium per day.
- Limit your alcohol intake when you yourself have diabetes. Alcohol may cause your blood sugar to increase and can cause weight gain. If you drink alcohol, limit it to 1-2 drinks per day.
- If you smoke, quitting smoking is one of the greatest things you can certainly do for your health. Smoking increases your danger of developing cardiovascular disease, stroke, and other complications of diabetes.
- Managing stress can also be important for those who have diabetes. Stress may cause hormonal changes that could cause insulin resistance. Managing stress can help you to keep your blood sugar under control.
Making lifestyle changes could be difficult. But it's important to keep in mind why these changes can improve your health and quality of life. If you want help to make lifestyle changes, speak to your doctor or perhaps a diabetes educator. They could provide support and guidance to help you reach your goals.
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