The International Diabetes Federation (IDF) has estimated that globally as many as 193 million people, or close to half of all adults currently living with diabetes, are unaware of their disease. Most of these cases are type 2 diabetes
Wellness Diabetes Speciality Clinic dedicates this World Diabetes Day to PRE- DIABETES. We have organised a Free Diabetes Detection Camp to help identify people with undiagnosed type 2 diabetes, those at risk of developing it in future, and ensure early diagnosis and treatment of diabetes complications.
What is PRE-Diabetes????
- Is a condition in which blood sugar is high, but not high enough to be Type 2 diabetes.
- Is an indication that you could develop type 2 diabetes if you don’t make some lifestyle changes.
Prevent Pre-diabetes from developing into type 2 diabetes with:
- Eating healthy food
- Staying at a healthy weight
- Being physically active
Eating healthy food:
Watch carbs with the glycemic index:
High Glycemic Index Food– Raise your blood sugar faster e.g white bread, russet potatoes, and white rice, along with soda and juice
Medium Glycemic Index Food – Fine to eat e.g whole wheat bread and brown rice
Medium Glycemic Index Food- Best for your blood sugar e.g oats,whole wheat chapatti, roti,, non-starchy vegetables, such as carrots and field greens, beans
Eating more fiber-rich foods:
It helps you feel fuller, longer. Fiber adds bulk to your diet, making bowel movements easier to pass.
Examples of high-fiber foods include:
- beans and legumes
- fruits and vegetables that have an edible skin
- whole-grain breads
- whole grains such as quinoa or barley
- whole grain cereals
- whole wheat pasta
Eat lean meats:
- Choose protein sources such as:
- chicken without skin
- egg substitute or egg whites
- beans and legumes
- soybean products such as tofu and tempeh
- fish, such as cod, flounder, haddock, halibut, tuna, or trout
- shellfish, such as crab, lobster, shrimp, or scallops
Drink alcohol in moderation:
- Moderation is a healthy rule to live by in most instances. Some cocktails may contain high sugar levels that can spike your blood sugar.
- According to the American Diabetes Association, women should only have one drink per day while men should limit themselves to no more two drinks per day.
Drinking plenty of water:
- Water is an important part of any healthy diet. Drink enough water each day to keep you from becoming dehydrated.
- If you have prediabetes water is a healthier alternative than sugary sodas, juices, and energy drinks.
Exercise and diet go together:
- Exercising five days a week for at least 30 minutes is recommended.
- Exercise doesn’t have to be strenuous or overly complicated. Walking, dancing, riding a bicycle, taking an exercise class, or finding another activity you enjoy are all examples of physical activity.
Make Sleep a Priority:
- A sleep short fall makes it harder for your body to use insulin effectively and may make type 2 diabetes more likely.
- Set good sleep Don’t watch TV or use your computer or smartphone when you’re trying to fall asleep. Avoid caffien after lunch if you have trouble sleeping.
- 6-8 hours of sleep is essential.