Yes diabetes runs in your family, there is a good chance that many of you are pre-diabetic and some of you will eventually have diabetes. However, whether due to genetics or other factors, there are ways to reduce your risk by leading a healthier life. Lifestyleform healthy habits and minimize your risk of getting diabetes even if you have inherited a diabetes-causing gene.
In an interview with HT Lifestyle, Dr. Ravi Gaur, Founder and Director of DRG Path Labs, shared: “There are many ways to reduce the risk or definitely delay the onset of diabetes. Healthy lifestyle habits such as regular exercise (2-4 hours a week) and healthy eating (low sugar consumption, especially in drinks and desserts) play a very important role in reducing risk. One important thing to remember is that the timing of the meal is important. Some people may do better with smaller, more frequent meals, while others may do better with intermittent fasting. In general, it is advisable to avoid eating late at night, when our glycemic response to food tends to be highest and less optimal.
He suggested some of the other ways, including:
1. Avoid alcohol and tobacco
2. Get enough sun and vitamin D
3. Check the weight at regular intervals and keep it a little below the ideal limit
4. Avoid stress: Stress can increase cravings for sugar and can prevent insulin-producing cells from working as they should.
5. Get preventive health checks at regular intervals on thyroid function tests. Important blood tests to take are: fasting and two-hour post-meal blood sugar, HBa1C, urine routine, liver enzymes, and lipids.
6. Check blood pressure at regular intervals.
Dr Ravi Gaur insisted: “Everyone may have a different response to different factors, so it is advisable to see your healthcare provider at regular intervals for guidance. It can be difficult to manage even a single method. You can slowly start to incorporate everything into your daily routine. Once you’ve managed to do that, you can definitely reduce your risk of developing diabetes, even if you’re genetically susceptible.”
Contributing her experience to it, dietitian Garima Goyal echoed: “A family history of diabetes predisposes a person to the risk of diabetes and even prediabetes. Diabetes can be prevented and, if not prevented, can definitely be delayed by following a healthy lifestyle, being physically active, eating a healthy diet, and aiming to reduce or maintain ideal body weight.”
To prevent or delay diabetes, he recommended following these lifestyle changes:
1. Weight loss – First, having a genetic history of diabetes, and second, being overweight or obese increases your chances of developing diabetes two to three times. Shred extra body fat with physical activity and diet.
2. Physical activity – Physical activity is very important to control the risk of developing diabetes. The activity can be in any form: walking, biking, yoga, or aerobics. The body’s sensitivity to insulin increases and blood sugar levels are maintained by physical activity. Include at least 150 minutes of aerobic exercise in a week, and you can also combine this form of exercise with 30-45 minute weight training sessions two to three times a week.
3. Diet management – Have a diet full of complex carbohydrates and cut down on refined carbohydrates and sugar. Eating a diet with fresh fruits and vegetables, legumes, etc. helps a person stay healthy and keep blood sugar levels regulated. Also watch your portion sizes and eat small, frequent meals.
4. Optimal sleep – For general health, it is important to sleep 7 hours straight. Diabetes is a lifestyle related disease and if it runs in the family, the chances of being diabetic are increased, but it is not necessary and can surely be controlled.
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