Diabetes has spread widely among the masses. World Health Day 2016 focuses on mitigating this disease. According to the reports published by the International Diabetes Federation (IDF), the number of diabetes afflicted people in India is estimated to be almost 70 million people by the year 2025. If the present trends continues, it is very much likely that twenty years down the line, India will become the diabetes capital of the world. As diabetes is majorly characterized as a lifestyles disease, these disturbing statistics have revealed the ominous extent to which the Indian way of life has deteriorated.
Diabetes is a chronic disease that transpires when the pancreas are unable to produce enough insulin, a hormone that regulates blood sugar. As the sugar in the blood is not processed effectively, it remains in the blood and builds up to harmful levels. There are two forms of diabetes, Type I and Type II. A person afflicted with type I diabetes is unable to produce any insulin and needs to be administered insulin through injections. On the other hand, a person with Type II diabetes produces insulin, but the body is unable to use it effectively. Type II diabetes is more prevalent in India and is typically caused due to sedentary lifestyle and obesity. Over time, diabetes can wreak havoc in the body and cause heart attacks, strokes, nerve damage, kidney failure, blindness, impotence and infections that could lead to amputations.
However, the silver lining around this dark cloud is that a large proportion of the diabetes cases are preventable. About 9 out of 10 diabetes cases can be prevented by adopting healthy habits. Making a few simple changes in your lifestyle now will take you a long way in preventing diabetes down the road. By following these simple measures, you can avoid diabetes as well as increase your overall health and vitality:-
- Watch your weight: – Obesity is the single most common cause of type II diabetes. If you are overweight, you are 30 to 40 times more likely to develop the disease as compared to a healthy individual. Maintaining your weight within the healthy range is the first and foremost step to prevent diabetes.
- Engage in Moderate exercise: – Exercise doesn’t have to be hours of rigorous gym sessions. It can be something as simple as ditching the elevators and taking the stairs or parking your car a little further so as to walk a little more.
- Abstain from smoking: – The destructive substances in cigarettes not only increase the risk of diabetes, but also of many other dangerous diseases like cancer. Smokers are 50 percent more likely to develop diabetes than non-smokers.
- Healthy diet: – A healthy diet is the key to prevent lifestyle associated diseases such as diabetes. A balanced diet that includes whole-grains and vegetables and fruits is ideal. Avoid consuming drinks with added sugar such as fizzy and flavored drinks.