How to Prevent Diabetes | 9 Diet Changes & Health Tips to Prevent Diabetes & it’s Complications

How to Prevent Diabetes | 9 Diet Changes & Health Tips to Prevent Diabetes & it’s Complications


hey what’s up I’m dr. prasoon if anyone
in your family is suffering from diabetes you should be worried how can
you prevent diabetes that’s coming up in this video
so let’s get started many studies have repeatedly shown that our modern
lifestyle the sedentary behaviors lack of physical inactivity and an unhealthy
diet these are the three main factors which leads to the development of
diabetes in the human population right now though not much can be done to
prevent type 1 diabetes which is also known as insulin dependent diabetes you
can actually do and prevent type 2 diabetes which is the most common type
of diabetes type 2 diabetes is also known as non insulin-dependent diabetes
insulin is the hormone which keeps the balance of Blood sugar in our blood we
get blood sugar from all the food that we eat and this blood sugar is used in
our cells to produce and release energy insulin acts as a key for the entry of
blood sugar into the cells now what happens in type 2 diabetes is that there
is something wrong with the insulin due to some defect our body cannot make use
of it and therefore glucose or blood sugar cannot enter into the cells the
level of blood sugar for risis in the blood and this condition is called as
hyperglycemia or diabetes the prevention of diabetes is mainly concentrated on
three factors adopting a healthy diet doing some physical activities or
workouts and maintaining your body weight in the normal range I will tell
you 9 points about the diet modification that you can do and these modifications
are also recommended by the International Diabetes Federation point
number one choosing water tea and coffee instead of
other sweetened drinks carbonated sodas and mainly fruit juices avoid
fruit juices at all costs point number two eat at least three
servings of vegetables including green leafy vegetables every single day
because in most persons diet vegetables consume only a very small
portion and this should be changed point number three eat at least three
servings of fresh fruit every day instead of making fruit juices get your
hands on fresh seasonal fruits point number four we cannot live without
snacks instead of using bakery items use a slice of fruit or some nuts for your
snacks point number five limit the consumption of alcohol to a
maximum of two standard drinks per day point number six
instead of using processed and red meat such as beef pork and mutton use white
meat poultry or seafood and keep in mind that cooking the meat by steaming
grilling making a curry is preferred rather than frying it point number seven
use peanut butters instead of using chocolate spreads and jams point number
eight instead of using the commonly available white rice wheat processed and
refined grains switch over to brown rice whole grains because these are rich in
fiber and all the vitamins and minerals which are lost in the process of
refining them and lastly point number nine use unsaturated fats such as olive
oil canola oil corn oil and sunflower oil instead of saturated fats such as
butter ghee coconut oil palm oil and animal fats now that was about the diet
modifications now coming to the physical activity or the workouts it is a
well-known fact that most of us spend our time sitting or lying down idle this
type of behavior is called a sedentary lifestyle we should be at
standing up walking climbing stairs and doing some simple physical activities
which should amount to at least 45 minutes every day and this should be
done for at least five to six days every week instead of using elevators to your
office climb those stairs walk at least 10 or 15 minutes every day try to do any
simple workouts in your home itself you can do high kneels running in place
you can buy an aerobic workout machine and do workouts on that machine you can
go for swimming lessons you can go for cycling and practice yoga if possible
make sure that when you are doing any kind of physical activity or workout
your heartbeat rises to at least more than 100 beats per minute and that we
are sweating good before you step up those gears to more demanding and
physical exercises get the note from your doctor and lastly you should
maintain a normal body weight suppose your height is 170 centimeters
subtracting 100 from it gives us 70 and that should be the range of your normal
decide body weight try to keep your body weight in the desired level by cutting
down on those fats by working out and adopting a healthy diet someone in your
family is already diagnosed with diabetes and it’s taking medicines then
you should be doing all the screening tests for diabetes because early
detection of diabetes is very important in the management of diabetes your
diabetes can be detected early enough you can actually control it with just
diet modification and changes in your lifestyle and without using medicines
and insulin so some of the commonly used screening test for diabetes are oral
glucose tolerance test in this test you will be given 75 grams of glucose to
drink mixed in a glass of water and the blood sample is taken after 2 hours of
drinking that sample if the value is below 200 milligram per deciliter
then you are good to go there’s nothing to worry another test which can be done
today diabeties early enough as doing a
fasting blood sugar value FBS test in this test at least eight hours of
fasting should be ensured before the blood sample is taken overnight fasting
is mostly recommended hba1c test is also known as glycated hemoglobin test is
also used for screening and this gives an average an estimated value of your
blood sugar for the last three months fasting blood sugar values should be
less than 126 milligrams per deciliter suppose your doctor finds that your
blood sugar value beat a fasting one or an oral glucose tolerance test value is
more than what is recommended he will ask you to repeat that test once more
before reaching a diagnosis so if if a close relative of yours is already
diabetic please do the screening test as early as possible and keep doing it
every year it is said that at least one in ten percent suffering from diabetes
and as of now there are almost 500 million diabetic persons in the world
right now so that’s how you can prevent diabetes if you have any doubts you can
ask any questions to doctors using the dofody app you can download it by
following the link given below the like button this video was a special one
dedicated to the World Diabetes Day which is being celebrated on number 14th
of every year and this year’s theme is family in debaters so take care of those
persons in your family who are suffering from diabetes you can also share this
video with others who have not yet been diagnosed with diabetes and prevent
diabetes in all your family members so I will see you in the next one it’s me dr.
prasoon take a stay healthy and thank you so much for watching