Today disease such as diabetes has become increasingly common in our society. Hereditary factors cannot alone be blamed for its occurrence.
Cause and Effect
Stress which occurs due to busy work schedules or any such reason is not good for our bodies and not many of us are really aware of what is happening until it takes manifestation in form of a disease. Here, life style modifications can be made use of in order to avoid the occurrence and sometimes reverse the development of many diseases including cardiovascular diseases like heart attacks or strokes apart from diabetes.
If we talk about diabetes, it occurs due to insulin imbalance.
Insulin is a hormone which is secreted by the beta cells of the pancreas. Insulin has the function of removing the excess glucose from blood, in case of development of diabetes the insulin levels of the body fail to be maintained which alter the blood-sugar levels of our bodies.
Therefore, eating healthy becomes the centre of attraction. No doubt eating healthy should be the aim for a healthy living with or without diabetes but it becomes extremely important and urgent to pay attention when you are suffering from or fall in the risk of developing diabetes. Food affects the blood sugar levels.
Understanding the Food Components
Modifications can be made in the amount, type and combinations of food types to be taken. There are four organic molecules in nature:
- Nucleic acids and
Out of these the carbohydrates are responsible for regulating the blood sugar levels. Therefore, it is important to know the amount of carbohydrates your daily meals should have – as it quantifies the amount of sugar which will enter into the blood stream. As the blood sugar levels rise, the pancreas produce Insulin.
Right Type of Food Intake
Rotis or Chapattis are good source of starch or carbohydrates. Certain vegetables and fruits which contain good carbohydrates and fibers help in maintaining the blood sugar levels.You can manage the portion size for each types of food you eat by measuring cups.
A healthy mixture of different foods will be beneficial. Make certain modifications in your refrigerator by replacing the white bread made form refined grains with the brown wheat bread. This will be great! Brown bread which is made from wheat is absorbed at a slower rate once it enters the blood stream, this helps in moderating blood glucose levels. Similarly, you can replace white rice with brown rice and white sugar with brown sugar.
How Lifestyle Modifications can Help Control Diabetes
Physical activity is another modifiable factor for insulin resistance. Exercising and losing weight can help you in reducing your waist circumference which would eventually lower your cholesterol levels which is highly beneficial for management of diabetes. Apart from making you healthy weight loss has its advantage of making you look physically fit. If you have not been into exercises for quite some time then why not begin with Morning Walks immediately, at least. Also see How to Lose Weight by Morning Walk
Making an appointment with the doctor to achieve a diet and exercise plan will be the next good step you can take for yourself.
Water is the beverage, do not just avoid but say NO! To sugar-sweetened beverages which offer no nutrition and contain high calories. Keep hydrated as dehydration can affect blood sugar levels.
Become pro-active, know the timings of your meals. Body blood-sugar levels depend on what you eat and when you eat it. Make sure to make your meal timings specific for each day.
Keeping in mind these lifestyle modifications we can avoid diabetes.
Author: Ekta Sidhu
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