What are the risk factors you need to take-care of when you have diabetes?

 Diabetes is mainly of two types Type 1 Diabetes & Type 2 Diabetes. Type 2 diabetes used to be known as adult-onset diabetes, but today more children are being diagnosed with the disorder, probably due to the rise in childhood obesity. There's no cure for type 2 diabetes, but losing weight, eating well, and exercising can help manage the disease. If diet and exercise aren't enough to control your blood sugar well, you may need diabetes medications or insulin therapy.

 Factors that may increase your risk of type 2 diabetes include:

 

Weight. Being overweight is the major risk factor for type 2 diabetes. However, you don't have to be overweight to develop type 2 diabetes.

 

Fat distribution. If you store fat mainly in the abdomen, you have a greater risk of type 2 diabetes than if you store fat elsewhere, such as in your hips and thighs. Your risk of type 2 diabetes rises if you're a man with a waist circumference above 40 inches (101.6 centimeters) or a woman with a waist that's greater than 35 inches (88.9 centimeters).

 

Inactivity. The less active you are, the greater your risk of type 2 diabetes. Physical activity helps you control your weight, uses up glucose as energy, and makes your cells more sensitive to insulin.

 

Family history. The risk of type 2 diabetes increases if your parent or sibling has type 2 diabetes.

 

Age. The risk of type 2 diabetes increases as you get older, especially after age 45. That is because people tend to exercise less, lose muscle mass and gain weight as they age. But type 2 diabetes is also increasing dramatically among children, adolescents, and younger adults.

 

Prediabetes. Prediabetes is a condition in which your blood sugar level is higher than your normal level. But not high enough to be classified as diabetes, and many people are left untreated. But the prediabetes often progresses to type 2 diabetes.

 

Gestational diabetes. If you developed gestational diabetes when you were pregnant, your risk of developing type 2 diabetes increases. If you gave birth to a baby weighing more than 4 kilograms, you are also at risk of type 2 diabetes.

There are Tfew measures one can apply to avoid the risk of diabetes which includes -

• Maintaining your weight.
• Going for physical activity and exercise.
• Maintaining your diet
• Avoid food that contains a high amount of unsaturated fat.
• Limit alcohol intake.
• Eat vegetables and fruits which contain fibers.

These are simple and basic ways to avoid the risk of diabetes.

 

Following are the food items beneficial in diabetes:

• Green leafy vegetables such as kale, spinach, lettuce are mandatory. They are rich in minerals, nutrients, antioxidants, along vitamin C. They help in promoting heart health and are excellent for the eyes, also reduces oxidative stress.
• One should include salads before meals since the high fiber count of raw vegetables. Broccoli, cucumber, beetroot are great for the management of blood sugar levels.
• Garlic has multiple nutritious benefits like fiber and anti-inflammatory compounds.
• Nuts such as almonds, walnuts, pistachios in controlled quantities reduce bad cholesterol.
• Probiotics such as curd, greek yogurt promote gut health. It helps in avoiding weight gain.
• Food rich in omega-3- fatty acids such as fish, flaxseed protect against heart diseases. They have anti-inflammatory properties that prevent diabetes complications such as cardiovascular diseases. Fish is also a source of protein, and so are eggs, which gives a feeling of fullness.
• Food items with a low glycemic index such as green vegetables, fruits, raw carrots, kidney beans, chickpeas, lentils are good.
• Whole grains such as whole wheat, brown rice, millet, quinoa have a high fiber count and are rich in nutrients. Significant fiber intake helps in slowing down digestion.