Type 2 Diabetes: 5 Simple and effective measures to avoid this health disorder

In an exclusive interview with Pinkvilla, Dr. Deepti Bagree, Head of Department-Healthcare, RESET – Holistic Living Concepts, shared some tips that one can follow to keep type 2 diabetes at bay. Read on to know more.
5 Simple and effective measures to avoid Type 2 diabetes5 Simple and effective measures to avoid Type 2 diabetes
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Type 2 diabetes is quite common in India. Did you know that around 30 million Indians are suffering and are thought to grow by 100% in 2030? It is an alarming situation and indicates that diabetes is an epidemic that needs to be tackle. In an exclusive interview with Pinkvilla,  Dr. Deepti Bagree, Head of Department-Healthcare, RESET – Holistic Living Concepts, shared some tips that one can follow to keep type 2 diabetes at bay.

Dr. Bagree said, "Type 2 Diabetes is considered as a lifestyle disorder indicating that controlling the different lifestyle factors can help reverse or help in better management. Choosing the right food, being physically active, catching up on quality sleep and managing stress is some simple ways that can help one falling prey to this deadly disease."

She added, "The same is a disorder in which the body produces inadequate or gets resistant to insulin a hormone required to put sugar in the cells where it's converted into energy. Insulin resistance leads to an increase in blood sugar levels further affecting the health of all organs such as kidney and heart being in danger the most." 

Dr. Deepti Bagree, Head of Department-Healthcare, RESET – Holistic Living Concepts

ALSO READ: Diabetes type 1 Vs type 2: EVERYTHING that you need to know about the chronic conditions

Check out some of the preventive measures of type 2 diabetes right below.

1. Have a healthy and balanced diet and say no to junk food

Dr. Bagree recommended that one should include protein in each meal in the required amount to reduce the number of carbs. They not only provide satiety but also manages the body weight. Aside from proteins, one should add fiber-rich food items in the diet as it plays as a prebiotic for fueling good gut bacteria that improve nutrient absorption. It also makes the sugar surge in the blood slower allowing insulin to act at its best. Make sure you eat early and have a light dinner so that easy digestion of food and easy release of sugar happens.

Are you pizza, pasta, burger and fries fan? There it is sad news as processed food is the strict no-no if you want to prevent diabetes. She said, "They are loaded with unhealthy fats, hidden sugar, refined flour, etc and it can pressurize the digestive system and fluctuate blood sugar levels by producing harmful molecules through glycation called advanced glycation end products (AGE's)."

Another change one should ideally do in the diet is the addition of antioxidants as they reduce free radical damage to organs including the pancreas that produces insulin. One food item which should be avoided or have in the least is refined sugar as it can affect the way the body utilizes insulin and lead to overall inflammation. One can go for jaggery, unpasteurized honey, dates, etc but again in moderation.

2. Watch your portion sizes
 Dr. Bagree suggested, "Even the healthiest food may turn unhealthy if eaten in a large portion. Portion control is the best way to utilize food eaten."

3. Exercise
Physical activity in any form is a great way to prevent type 2 diabetes as it helps use the food into energy appropriately.

4. Sleep
Do you have sound sleep? Then you can rejoice as they have health benefits. Dr. Bagree recommended that sleep deprivation should be addressed on time as prolong deprivation is a risk factor for type 2 diabetes.

5. Manage stress
One should remove some time for meditation, deep breathing and recreational activities among others as keeping stress hormones under control and can help prevent type 2 diabetes.

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