Lifestyle changes

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With headlines warning of increasing numbers of people with diabetes and prediabetes, you may wonder whether you can prevent type 2 diabetes or whether diabetes is your destiny. The good news is that you can significantly reduce your risk of diabetes through diet, exercise, and other lifestyle choices.

The recommended lifestyle interventions include:

* Taking two and a half hours each week of moderate intensity physical activity or one hour and 15 minutes of high intensity exercise.

* Losing weight gradually to achieve a healthy body mass index

* Replacing refined carbohydrates with wholegrain foods and increase intake of vegetables and other foods high in dietary fibre

* Reducing the amount of saturated fat in the diet

Maintain (or return to) a healthy weight.

Obesity is one of the leading risk factors for developing type 2 diabetes. It may be reassuring to know that if you are overweight, dropping a moderate 5 percent to 10 percent of your weight cuts your risk of developing diabetes in half. [1] A low-calorie, low-fat diet is recommended as the best way to control your weight and prevent diabetes.

Exercise regularly

Getting at least 150 minutes per week of moderate exercise, like walking, biking, and swimming, will help you lose weight and keep it off, and it can help keep your heart healthy.

Spread your exercise out over several days each week (for example, five sessions of 30 minutes each). Try not to go more than two days without exercising.

If you do not have any major health problems that limit your activities, add resistance exercises to your routine. For example, you can lift weights three times a week, targeting all the major muscle groups.

Make healthy food choices

Less than 25 percent of your calories should come from fat. Avoid fatty foods like deli meats, snack foods, and pastries. If reducing the amount of fat from calories does not help you lose weight, decrease the total number of calories you consume. The number of calories you should consume each day depends on how much you weigh.

Healthy food and regular exercise can keep type 2 diabetes from affecting your future.

DR. VAISHALI DESHMUKH

MD, DNB ( Medicine- Gold medalist), DM ( Endocrinology)

CONSULTANT & HEAD OF ENDOCRINOLOGY DEPARTMENT,

DEENANATH MANGESHKAR HOSPITAL & RESEARCH CENTRE,

DESHMUKH CLINIC & RESEARCH CENTRE

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