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    Type-2 Diabetes Can Be Prevented – Follow these Simple Steps to Lower the Risk

    Diabetes is a metabolic disease in which a person has high blood sugar. It is either because the pancreas does not produce enough insulin, or because cells do not respond to the insulin that is produced.

    There are three main types of diabetes:

    • Type 1 Diabetes:-It is caused when our body is unable to produce insulin. In this case. The person is required to inject insulin or wear an insulin pump. Earlier, it was referred to as “insulin-dependent diabetes mellitus” (IDDM) or “juvenile diabetes”.
    • Type 2 Diabetes:-It is caused when cells are unable to properly use insulin produced by the body (insulin-resistance), sometimes combined with an absolute insulin deficiency. In such a scenario, the body responds by making more and more insulin, trying to force blood sugar into cells. Eventually, the insulin-making cells get exhausted and begin to fail. Previously, it was referred to as non insulin-dependent diabetes mellitus (NIDDM) or “adult-onset diabetes”. But with the rising rates of childhood obesity, it has become more common in youth.
    • Gestational diabetes:-It occurs when pregnant women without a previous diagnosis of diabetes develop a high blood glucose level. It may precede development of Type 2 Diabetes.

    Follow three simple steps and keep diabetes away:

    • Keep an eye on your body weight:-Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven fold.
    • Exercise frequently and stop being a couch-potato:-Sedentary lifestyle increases the chances of diabetes. Exercising improves muscles’ ability to use insulin and absorb glucose. Mild exercise everyday for few minutes is sufficient. You need not sweat out for long hours.
    • Eat healthy: Stay healthy:- Simple diet changes can have a huge impact on the risk of type 2 diabetes. Try to incorporate the following changes in your dietary.
    • Whole grains and whole grain products over highly processed carbohydrates-Various studies have confirmed thatwhole grains safeguard against diabetes, whereas diets rich in refined carbohydrates lead to increased risk
    • Skip the sugary drinks-Prefer drinking water, tea or coffee (with minimum sugar and cream)
    • Prefer good fats over bad fats-Good fats, found in liquid vegetable oils, nuts, and seeds can help ward off type 2 diabetes. Bad fats do just the opposite and are found in fried foods.

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