Highlights

• Diabetes Today every fourth Indian is affecting, experts say that its risk can be reduced considerably by early lifestyle improvement.


• Harvard T.H. Four important measures were suggested to avoid diabetes in the study of Chan School of Public Health.


• Meditarenian diet, calorie control and regular exercise were described as the key to rescue.


• According to research, these habits may reduce the risk of diabetes by 31%.


• Experts say that small changes can also strengthen health for a long time.

Diabetes: The biggest threat to modern lifestyle

Diabetes is no longer the disease of the elderly, but it is also growing rapidly in youth and children. The number of diabetes patients in India is increasing rapidly every year. Mud routine, irregular eating, stress and low physical activity are its main reasons.
According to the data of the World Health Organization, India is being called “Diabetes Capital”. This disease can gradually damage the vital organs of the body like heart, eye, kidney and nerves. The good news is that this disease can be stopped, provided the right steps are taken in time.

Harvard research on prevention of diabetes

Harvard T.H. The study conducted by Chan School of Public Health and several universities in Spain included over 4,700 participants between 55 and 75 years of age. These participants Diabetes prevention To adopt special diet plan and physical activity.
According to research, those who were following these suggestions found the risk of type-2 diabetes to be low by 31%. The study also revealed that the weight of these people decreased by 3.3 kg on average and their waist size decreased by 3.6 cm.

Four major ways to avoid diabetes

1. Adopt Meditarenian Diet

A healthy diet is the most important way to prevent diabetes. The meditrenian diet includes fruits, vegetables, whole grains, pulses, seeds and healthy fats. This diet helps to increase insulin sensitivity and reduce inflammation in the body.

2. Control over Calorie Intake

According to research, reducing 600 calories every day helps in weight loss and reduce diabetes risk. This calorie cuts are not excessive dieting but part of balanced diet.

3. Regular physical activity

Blood sugar remains under control due to walking 30 to 45 minutes fast daily, running or light exercise. People who exercise regularly have a very low risk of diabetes.

4. Pay attention to weight management

Obesity is the biggest cause of diabetes. If weight is controlled in time, the risk of this disease can be avoided to a large extent. Experts say that it is also very important to keep the waist circle controlled.

Are you also in danger of diabetes?

Those who already have diabetes in the family, who have overweight, whose BMI is above 25 or whose lifestyle is going to sit too high, has a higher risk of diabetes. Apart from this, people who have more stomachs need to take special precautions.
Early symptoms of diabetes such as excessive thirst, frequent urination, fatigue and weight loss should not be ignored. Timely examination and doctor’s advice can be helpful in prevention of the disease.

Lifestyle changes are the real solution

Diabetes is a disease that is not possible to completely control it only with medicines. The most effective way to prevent this disease is a healthy lifestyle. Experts say that children and youth should get a habit of healthy food, exercise and adequate sleep from an early age.
In today’s time, intake of packaged and junk food has increased. Due to this, weight gain and blood sugar levels have become common. Adopting a balanced diet like meditrenian diet reduces the risk of diabetes as well as other diseases.

Caution only security

Diabetes is not a minor disease but a life -long disease. Its best time to prevent it – today. These suggestions of Harvard Research can help protect not only diabetes but also from diseases like obesity, heart disease and blood pressure.
If you make small changes in your diet and routine, then you can be safe from serious disease like diabetes.