Purnima Narang || The CEO Magazine

Beating Diabetes today is the biggest challenge faced by the country’s youth. The alarming rates of diabetes in the youth of the country are a result of the busy and unorganised lifestyle. With no fixed time for eating, sleeping and working, the young professionals, college students and even kids are a victim of Type 2 Diabetes.

Kids and adults may suffer from different problems due to uncontrolled sugar levels. While the kids may witness going late into puberty or not able to grow as tall as they would have otherwise, the adults with diabetes suffer more complex problems.

The disease affects both the quality of life as well as the risk of organ failure or dealt. Hypoglycemia or diabetic ketoacidosis, is the short term problems, out of control sugar levels, if left untreated can lead to damaged important organs, like the heart, kidneys, eyes, and nerves.

While there are various methods to control the disease, making changes in the lifestyle is the most suitable treatment plan one can follow to ensure controlled sugar levels in long run along with ensuring reduced symptoms of the disease in future. Lifestyle changes include the basic principles essential for good health including eating right, exercising regularly, and maintaining a healthy weight, etc that are mentioned below in detail:

Healthy Diet: “You are what you eat.” Most of the people have heard this quote at least once in their life but sticking to the idea of consuming a healthy diet is essential. The people suffering from Type 2 Diabetes should focus on adding fresh or frozen fruit and vegetables, whole grains, beans, lean meats, and low-fat or fat-free dairy to their diet. Avoiding non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meats, and dairy products in their meals.

Losing Weight: Losing belly fat leads to improve sugar levels keeping Type 2 Diabetes under control. While for obese people losing a lot of weight at once is not the only option at reducing weight. The fat distributed also affects the risk and management of diabetes, the people with belly fat tend to be at higher risk of Type 2 Diabetes than the ones with at mostly in the thighs, hips, and buttocks. Hence reducing belly fat can help the concerned people lower the insulin resistance and problem with type 2 diabetes.

Exercising regularly: The muscle contractions during physical activities like walking or exercising leads push glucose out of the blood into the cells. Performing intense exercise especially HIIT high-intensity interval training leads to better weight loss and controlled glucose levels. Involving alternating between short bursts of increased intensity exercise and rest, HIIT usually has exercises like running and then walking on and off throughout the workout.

Treat Sleep Apnea: Being overweight and having sleep apnea are to inter-related things as most overweight people with type 2 diabetes also have sleep apnea, a condition in which a person stops breathing temporarily while sleeping. Sleep Apnea should be treated with surgery or by wearing a special device while sleeping to avoid the chances of heart disease as Sleep Apnea includes activation of the sympathetic nervous system including increased heart rate, increased blood pressure, and constriction of blood vessels.

Stress management: Another common lifestyle problem, people face is Stress. Stress from work or relationships can lead to overeating, and poorly managed stress can also make blood sugar levels harder to control. Relaxing methods like yoga, meditation, massage, and soothing music should be added to the lifestyle of people who are diagnosed with the disease. Stress relief leads to better sleep which can be a key factor in the Type 2 Diabetes.

These are the common and effective ways to lower the alarming sugar levels or Type 2 Diabetes that can be adopted in the lifestyle, this World Diabetes Day on 14th November 2014 as the UN and government tend to raise the awareness regarding the disease.

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