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Diabetes and the impact of your lifestyle on it

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It is true that at times there is nothing we can really do about a lot of diseases. But diabetes is not really one of them. Research has shown that healthy lifestyle changes could be a preventive measure against diabetes. And if you have it already, alternating your lifestyle pattern could help you control it to a great extent. Here are some ways to manage the same by altering your way of life-

 

Go for regular medical check ups

body weight and fat

You really cannot just keep sitting at home and complain about symptoms of blurred vision or frequent urination at night. You are so busy at work that in spite of that boil being on your underarm for more than 2 weeks, you don’t have time to visit the doctor. The first lifestyle management habit here is making a conscious effort to check your sugar levels and watch out for these symptoms. Doing so will help you know where you stand - especially in keeping sugar levels in control.

 

Reduce body fat and weight

Obesity is one of the key players and contributors for diabetes. Starting from high fat content to sedate lifestyles and being overboard on that BMI are primary factors here. The first thing you have to do is reduce and manage your weight and fat.

  • Get up earlier by 30 minutes and head for a walk. Alternatively, do yoga at home, strength training, take a zumba class or do whatever cardio exercise that gets your heart rate up. That’s the only way to lose weight and fat.
  • Also adopt a more active way of living. Walk when you can stand and keep moving through the day, instead of being a couched potato. Take the stairs instead of the elevator and keep getting up from your seat every 30-40 minutes. Sit back again after a break.

Diet Changes

diet changes

No weight or fat loss plan is complete without diet changes. Considering you don’t want to be dependent on that insulin injection all your life, here’s what you can do-

  • Switch to green and plant fiber along with lentils. Refuse red and heavier meat forms. Higher the fiber levels, the lower your sugar levels.
  • Have less of trans fats that are all referred to as hydrogenated fat or saturated fat. Switch to avocado, nuts, yogurt, etc. instead.
  • Sugar in all processed forms should be avoided. Including alcohol and drinks. You can have natural sugars in the fruits, even like mangoes but in moderation
  • Drink at least 10-12 glasses of water a day - and no it will not make you urinate more at night. Just reduce water intake post evening.
  • Sleep for about 7-8 hours a day. Chronic sleep deprivation has a direct impact on your diabetic sugar levels, making it shoot up.
  • Eat smaller but more frequent meals. Fasting for too long is not recommended for diabetic people because it can a sugar spike or fall.
  • Avoid all kinds of processed foods because they are high in artificial sweeteners, preservatives and even sodium, which is not healthy for even regular people. And with diabetes, it causes all kinds of problems for your system.

Image source main ; regular check ups ; diet ; weight loss

posted Jun 17, 2016 by Daisy

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+1 vote

Obesity is defined as the condition where your BMI or body mass index is more than 30. It is basically a number derived by calculating your body mass divided by the square of the body height. 18.5 to 25 are defined as a healthy weight, and 25-30 as being overweight. 

Diabetes can be caused due to obesity. However, type 2 diabetes is linked obesity and not usually the type 1. Remember the latter is usually not connected with lifestyle factors and other diabetic forms like gestational diabetes. 

Type 2 diabetes and obesity 

Individuals who are obese tend to be at a much greater risk of diabetes as compared to individuals within a healthy weight. The risk of an obese person getting diabetes is threefold. Also, the way your fat is distributed in the body is another factor that impacts diabetes. In many cases, men or women with higher fat deposit around the stomach area were known to be more prone to diabetes. But the precise mechanism of this relation is still unclear. There are some obese individuals who don’t get diabetes and there are some diabetic people who are not obese. But in many cases, obesity and diabetes directly impact each other. 

Obesity and its impact on the body 

One study by the ‘Science’ revealed that overweight or obese individuals were more prone to stress, which also had an impact on their cells. Obesity tends to over-stress membranous network named endoplasmic reticulum (ER). Since there are more nutrients to process than what your body can handle, it sends out a warning signal. Because of this, insulin is dumped into the system at a higher pace, which in turn affects your body insulin resistance. With such high levels of glucose in the blood, your symptoms of diabetes commence. 

Also, in many cases obesity triggers changes in the metabolism rate of the body. As a result, fat deposits increase and this also causes hormonal and chemical changes in the body including release of high amounts of fatty acids that are known to cause development of insulin resistance. Often this resistance to insulin is triggered off and followed with dysfunction in the pancreas that prevent release of insulin and this may cause inability to control blood glucose levels. 

Controlling obesity 

  • Your best bet here would be controlling your obesity levels and also trying to manage your weight. If you can do the same while you are on the borderline, then nothing like it. Not only will it reduce risks of diabetes but also help you have a healthier life. 
  • If you are diabetic and obese, then it is time to get serious about an action plan. You should indulge in exercises like walking, yoga, cardio or whatever you can make time for. 30-40 minutes of exercise everyday is suggested. 
  • Additionally, being obese puts you at higher risks of associated diseases, especially heart diseases. So make sure that you get a medical check up from time to time and also monitor your sugar levels more diligently. 
  • In acute cases, alternatives like Bariatric surgery may be suggested.
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