diabetes prevention tips

World Diabetes Day takes place on 14 November every year. The date was chosen because it marks the birthday of Frederick Banting, who, along with Charles Best, is

credited with the discovery of insulin.

World Diabetes DayWorld Diabetes Day

It was introduced by the International Diabetes Federation (IDF) and the World Health Organization (WHO) in 1991, in response to concern over the escalating incidence of

diabetes around the world.

The significance of the symbol is overwhelmingly positive. Across cultures, the circle symbolizes life and health. The blue circle signifies the unity of the global diabetes

community in response to the diabetes pandemic.

What is Diabetes What is Diabetes

Diabetes is a metabolic disease, with characteristics that include glucose problems. Typically the body produces too much blood sugar, commonly called glucose.

In a healthy body, glucose is controlled by naturally produced insulin, adjusting as necessary to the consumption of or absence of food. Insulin is a hormonewhich is produced by the pancreas.

In patients with diabetes, insulin is not produced or is insufficiently produced causing hyperglycemia.

More About DiabetesMore About Diabetes

Risk Factors ComplicationsSymptoms

Five Easy Five Easy Diabetes Prevention TipsDiabetes Prevention Tips

Tweaking your lifestyle could be a big step toward diabetes prevTweaking your lifestyle could be a big step toward diabetes preventionention

Diabetes Prevention TipDiabetes Prevention Tip--11

Drop extra weightDrop extra weight

If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much.

In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years.

To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Involve other family members as well. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.



Skip Fad DietsSkip Fad Diets

Low-carbohydrate, high-protein or other fad diets may help you lose weight at first, but they're not likely to help you maintain a healthy weight in the long run.

And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients.

Instead, think variety and portion control as part of an overall healthy eating plan.

Choose healthy foods low in fat and calories, including fruits, vegetables and various lean foods from the other major food groups.



Get plenty of fiberGet plenty of fiber

It's rough, it's tough — and it can reduce the risk of diabetes by improving your blood sugar control.

And that's not all. Fiber also reduces the risk of heart disease. It can even promote weight loss by helping you feel full longer.

Aim for 25 to 50 grams of fiber a day. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.



Go for whole grainsGo for whole grains

Whole grains are another important piece in the diabetes-prevention puzzle.

Try to make at least half your grains whole grains. Even if you've been eating white bread and baking with refined flour for years, switching to whole grains might be easier than you think.

Many foods made from whole grains come ready to eat, including various breads, pasta products and ready-to-eat cereals.

Look for the word "whole" on the package and among the first few items in the ingredient list. Try to choose items with at least 3 grams of fiber per serving.



Get more physical activityGet more physical activity

Increasing your physical activity can help you lose weight. But even if it doesn't, it's still important to get off the couch.

Whether you lose weight or not, physical activity lowers blood sugar and boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range.

With your doctor's OK, aim for at least 30 minutes of moderate physical activity a day. Take a brisk daily walk. Ride a bike. Swim laps.

If you can't fit in a long workout, break it up into smaller sessions spread throughout the day. Even trading the elevator for the stairs and parking farther from your destination are steps in the rightdirection.

DISCLAIMER:DISCLAIMER:

These tips are generally applicable to all but conditions may vary from person to person. It is therefore

recommended that you should take doctor’s consent first. Your doctor will applaud your efforts to keep

diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors.

REFERENCES:REFERENCES:

www.webmd.com

www.mayoclinic.com

www.ndep.nih.gov

www.diabetesvoice.org

www.worlddiabetesday.org

Wish You A Healthy & DiabetesWish You A Healthy & Diabetes--Free LifeFree Life

Regards,Regards,

Samir AhmedSamir Ahmed

[email protected]@live.com

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