India leads the world in its diabetic population. This burden is due to our diet, less exercise and sedentary lifestyle. The rising burden of lifestyle disorders is crippling the future today. A family depends the most on women and studies have shared that 75% of the women living especially in urban India do not opt for any exercise routine and lead an unhealthy sedentary life. It is suggested that women follow the given details to manage and prevent diabetes:
Improve Your Diet:
Keeping close check on your diet is a major way to manage diabetes. A healthy diet for people with diabetes includes fresh fruits and vegetables, whole grains, beans, lean meats, and low-fat dairy. Focus on eating fruits and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meat, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index (GI), a system that ranks foods according to how they affect glucose levels. High-GI foods include white breads, white rice, and soda. Limit fast food, too. Those who ate fast food more than twice a week developed insulin resistance (a diabetes risk factor) at twice the rate of people who weren’t fast food eaters. Plus, fast food is loaded with refined carbohydrates, trans fats, and sodium, which can be especially unhealthy for people with diabetes.
Shedding weight can improve blood sugar levels and help keep diabetes under control. And you don’t have to lose a lot of weight to make a difference. How your fat is distributed also affects your diabetes risk and management. People who carry most of their fat in their belly (apple shape) are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (pear shape). A woman whose waist measures more than 35 inches and a man with a 40-inch waist need to lose weight for good diabetes management. Healthy diet and regular aerobic exercise will vanish away weight in the stomach area.
Even without losing a pound, exercise can help keep diabetes under control. When you do physical activity, such as walking, your muscle contractions push glucose out of your blood into your cells. Result is Better blood sugar levels. The more intense the exercise, the better it is. Women who walked quickly gained more protection from diabetes than those who walked at a more leisurely pace. Regular weight-lifting sessions can also help keep blood sugar levels steady. It is recommended using hand weights or resistance bands for 30 minutes two to three times a week.
Control Sleep Apnea:
Many overweight people with diabetes also have sleep apnea, a condition in which a person stops breathing temporarily while sleeping. People with diabetes and sleep apnea are at higher risk of death from heart attack and stroke. Their blood sugar levels also fluctuate more dramatically while sleeping than in those who have diabetes, but not sleep apnea. These fluctuations have been linked to a higher risk for diabetic complications. Severe cases of sleep apnea may need to be treated with surgery or by wearing a special device while sleeping, but less severe cases can be managed by losing weight. Visit your doctor if you suspect you may have sleep apnea — loud snoring is that one sign. A special sleep test can diagnose sleep apnea.
Soothening your Stress:
Stress can make blood sugar levels harder to control. Try relaxation techniques to chase away stress. Top-notch stress busters include yoga, tai chi, meditation, massage, and soothing music, playing with kids. As a token, stress relief may help you sleep better, important because studies show that not getting enough sleep can worsen diabetes. Sleeping less than six hours a night has also been found to contribute to impaired glucose tolerance, a condition that often precedes diabetes.