Diabetes has been a major concern worldwide, with India accounting for a large share of the global burden. According to preventive healthcare expert Dr Apurva Sawant, “Diabetes has steadily increased in India and across the world over the last three decades. Not only is the number of diabetic patients increasing, but it is also occurring at a much younger age.” Hence, experts across the world are advising people of all ages to eat carefully to prevent this chronic lifestyle disease.
Also read: Can diabetics drink coconut water? Expert opinion
What causes diabetes in the early stages?
Let us first understand what diabetes is. In simple terms, it is a lifestyle problem that occurs when the pancreas fails to produce enough insulin to control glucose levels in the body. While people aged 40 years and above are considered to be at a higher risk of diabetes, early diabetes can affect anyone below the age of 40, or even a person as young as 18. Are you wondering what could be the possible causes of early diabetes?
According to health experts, genetic makeup plays a major role in the susceptibility to diabetes. Not just that, our sedentary lifestyle is equally responsible for the onset of diabetes – unhealthy eating habits, poor sleep and high stress along with a sedentary lifestyle are some of the major causes.
Here’s how you can manage diabetes in the early stages:
Nutritionist Shikha Gupta shared some easy tips on Instagram that can help you manage blood sugar levels in a natural way. Apart from this, these hacks also help you stay fit and active for a long time. Read on.
Also read: This study says eating meat may increase diabetes risk – here’s how to reduce it without compromising on taste
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1. Reduce your intake of excess carbohydrates:
Do you rely on processed food and ready-to-eat meals? We understand that these foods help save a lot of time, but did you know that they also cause a number of health problems? With such junk food, we unknowingly end up consuming more carbohydrates than our body needs or cannot digest in a day. Nutritionist Shikha says, “Most of us lead sedentary lives and do not need more than three servings of carbohydrates per day.” Hence, she suggests including healthy carbohydrates like millets, ragi, jowar, bajra, oats, quinoa and even rice in your daily diet instead of opting for store-bought foods.
2. Increase your intake of healthy fats and proteins:
If you think fats are bad for health, it’s time to reconsider your opinion. Although we don’t support excessive oil intake, it is important to choose the right type of fat to provide the body with enough macronutrients. Also, the nutritionist emphasizes on adequate protein intake to “keep your blood sugar stable.” She further recommends combining carbohydrates with proteins and healthy fats, including ghee, coconut oil, avocado, super seeds, nuts, coconut and more.
3. Be physically active:
This is perhaps the simplest way to maintain a healthy lifestyle – the aim is to burn the energy you take in every day. “A combination of strength training and cardio will help increase your insulin sensitivity as your muscles absorb glucose into the bloodstream, keeping blood sugar levels in check,” says nutritionist Shikha.
These hacks are easy to follow, don’t you agree? So, make them a part of your lifestyle and enjoy overall good health.
