Diabetes is not a disease that starts suddenly after the age of 40. Its risk factors begin to develop several years in advance. Our diet, amount of exercise and our daily routine can have a direct impact on our future health when we are young. Therefore, instead of waiting till the age of 40, we should make necessary lifestyle changes from now on.
In an exclusive interview with TV9, Delhi's C.K. Dr. Manish Arora, director of Birla Hospital and internal medicine specialist, has given some important tips to prevent diabetes. According to experts, if a person is in prediabetic state, the risk of type-2 diabetes can be reduced by improving diet and lifestyle in time.
Reduce consumption of white foods.
White rice, wheat flour and white bread are a common part of our daily diet. However, excessive consumption of these refined carbohydrates can affect blood sugar levels. Instead, include whole grains and fiber-rich foods in your diet. If you like rice, you can opt for brown rice. Nutritious food can also be prepared by mixing other grains with wheat flour.
It is also important to include protein in every meal. For this, vegetarian options like pulses, gram, paneer, curd and sprouted pulses can be chosen. Also, make it a habit to eat green vegetables, salads and fruits like guava, papaya and apple every day. It is important to avoid added sugar present in cold drinks, packaged juices, sweets and bakery products.
Pay special attention to the quantity of food you eat.
What you eat is as important as how much you eat. When dining out, fill half of your plate with salads and vegetables. Include protein-rich foods in one-fourth portion and roti or rice in the remaining portion. In this way, by taking a balanced diet, the body gets essential nutrients.
Apart from this, food should always be eaten slowly and chewed thoroughly. Recognize the signs of fullness and avoid overeating. In particular, avoid the habit of eating while on mobile or watching TV, as this often leads to people unknowingly overeating.
Adopt the right way of eating and drinking.
What should be eaten first during a meal is also important. According to experts, first of all eat salad and vegetables. Then eat protein-rich foods like dal, gram or paneer and finally eat roti or rice. This eating sequence can be helpful in controlling sudden spikes in blood sugar after meals.
Talking about eating fruits, give preference to whole fruits instead of juice. Whole fruits contain fiber, which is beneficial for health. Therefore, include seasonal and fresh fruits in your daily diet.
Get the necessary tests done before the age of 40.
It is important to have regular health checkups to detect the risk of diabetes in time. Specifically, fasting blood sugar, HbA1c, lipid profile, blood pressure and weight should be checked.
If parents or other close family members have a history of diabetes, are constantly gaining weight, or have fat accumulation around their belly, you should consult a doctor as soon as possible and get checked. Timely testing helps in identifying risks and taking necessary steps.
Set a schedule for eating and make it a habit to take a walk every day.
To stay healthy, not only good diet but also the right timing of meals is necessary. Try to have breakfast, lunch and dinner at approximately the same time every day. It is better to have dinner at least 2 to 3 hours before sleeping.
Apart from this, make a habit of walking for at least 10 minutes after every main meal. Walking regularly and being physically active can be helpful in keeping blood sugar under control.
Remember, preparation for diabetes prevention should start today, and not after the age of 40. Small habits like a balanced diet, regular exercise, adequate sleep and timely health checkups can go a long way in improving your health in the long run.