A caption recently aired at NDTV channel claimed that India has 77 crores pre-diabetics! If you have pre-diabetes, you are at high risk of developing type 2 diabetes and also at increased risk of developing heart disease. Pre-diabetes is a condition in which blood glucose levels are higher than normal, but not high enough to be classified as diabetes. If you lead a sedentary life and stress is on your mind and eat plenty of fast foods and carbohydrates you may be liable to suffer from diabetes mellitus, a dreaded disease if not prevented/detected/treated early.
Common warnings signs of diabetes include:
- Increased thirst
- Increasedhunger (especially after eating)
- Dry mouth
- Frequent urinationor urine infections
- Unexplainedweight loss (even though you are eating and feelhungry)
- Fatigue(weak, tired feeling)
- Diagnoses of gout
.Many of the risk factors for type 2 diabetes are the same as for gout,” Here’s what you can do:
- Loseweight. A BMI over 25 is considered overweight, and a BMI greater than 30 is considered obese. Keep your waist size below 35 inches .
- Exerciseregularly. 30 minutes of moderate activity, at least five days a week
- Skip the alcohol and smoking
- Avoid sugar-sweetened beverages. Eliminating sugary beverages is also a great way to cut calories from your diet, shed a few pounds, and improves your diabetes.
- Go on agood diet. Fresh fruits and vegetable containing plenty of fibre is a good diet. Avoid non vegetarian food
- Take milk. There is evidence that eating low-fat dairy helps lower risk of type 2 diabetes. Aim for 16 to 24 fluid ounces of dairy per day.