World Diabetes Day is celebrated on 14 November every year. The theme of World Diabetes Day 2021 is “Access to diabetes care; if not now, when?” Due to changing lifestyles, the risk of Diabetes In People Is Increasing significantly. About seven and a half crore people in India have diabetes. It is being estimated that in 2030 this number could be 9.8 crores. There are many types of diabetes.
In type 1 diabetes, the cells that make insulin in the body are completely damaged. Once a cell is damaged, it cannot be managed. For this, the patient has to give insulin from outside. Uncontrolled diabetes can lead to other diseases like blindness, heart disease, liver dysfunction, etc. Another type of diabetes is type 2 diabetes which is easy to control. On the occasion of World Diabetes Day, we will tell you some tips to control type 2 diabetes, which you can use to get rid of it.
World Diabetes Day
Eat less fast food
About 37 types of studies were done on fast food in the world. All of these have the same result that consuming more fast-digesting carbs increases the risk of diabetes by 40 percent. Due to excessive consumption of fast food, the amount of insulin in the body starts decreasing, and the blood sugar level increases. In addition, there is a lack of fiber in the body by consuming things like white bread and flour. Therefore, to make the body nutritious, you should not eat such things for more than one day a week.
Exercise increases insulin sensitivity in the body. One study showed that moderate and intense Exercise increased insulin sensitivity by up to 51%. At the same time, high-intensity Exercise increased insulin sensitivity by up to eighty-five percent. To keep diabetes under control, try to burn at least 2000 calories every week; this will keep your blood sugar level low. For this, you can do exercises like fast walking, swimming, cycling.
Eat fiber daily
By consuming plenty of fiber daily, the intestine remains healthy, and weight is controlled.
Fiber and water mix inside the body to form a gel that keeps the digestive system good, which keeps blood sugar levels low. In addition, an adult should consume 25 grams of fiber per day on a diet of 2,000 calories. For this, they should include things like green peas, coarse cereals, peels, apples, oatmeal in their diet.
Take vitamin D in the sun: world diabetes day
It has been told in a report that vitamin D keeps type 2 diabetes down by 43%. It has been seen that people who do not have the habit of being in the sun early in the morning are more prone to diabetes. Sunlight is the best source for Vitamin D, which is available before 8 am. Apart from this, some foods are good sources of vitamin D, such as orange juice, Fish, curd.
Consuming black coffee and green tea
Black coffee reduces type 2 diabetes by up to 8 percent. Polyphenolic antioxidants are found in coffee and tea. Apart from this, an antioxidant called Epigallocatechin is found in green tea. These antioxidants work to increase the sensitivity of insulin in the body. In addition, caffeine is found in coffee and green tea, which keeps the digestion process fast, thereby controlling weight.
Walk for 5 minutes every hour: World diabetes day 2021
It has been proved in many studies that due to continuous sitting and working, there are many diseases in the body, one of which is diabetes. It has been seen that the risk of diabetes increases by 91% in people who work for a long time. Therefore, it is Necessary To Walk for at least 5 to 7 minutes every hour.