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Prevention of Diabetes in India

The World Health Organization (WHO) has predicted that India is likely to be the "diabetes capital" of the world by 2010. It has further been predicted that every fourth diabetic person will be an Indian, and that by 2025, there will be about 57 million Indians afflicted with the disease. Factors like lifestyle, genetic predisposition and unplanned urbanization are some of the main causes of diabetes in India. However, according to the recent research, diabetes can be prevented by some simple lifestyle modifications and weight loss.

  1. Diet

    • The increasing consumption of junk foods is the major cause of diabetes in India. A fiber-rich, low-fat and low-sugar diet can greatly help in preventing diabetes. Apart from that, Indian spices like turmeric, fenugreek and cinnamon can also be used to prevent diabetes. Regular intake of bitter gourd juice and Indian blackberry is also an effective prevention remedy. Above all, foods with high glycemic index should be avoided and the intake of beverages should also be limited.

    Weight Management

    • Obesity is one of the greatest catalysts in the onset of diabetes. Therefore, In India as everywhere, weight reduction can prevent insulin resistance and diabetes.

    Supplements

    • Oil-rich fishes found in India are Rohu, Betki, salmon and prawns; they are all rich in omega 3 fatty acids and can help greatly in the prevention of diabetes. Omega 3 fatty acids aid in the proper functioning of the heart and also prevent insulin resistance.

    Exercise

    • Increasingly sedentary lifestyles and desk jobs have led to a dearth of exercise among Indians. At least 30 minutes of exercise every day is vital for the prevention of diabetes. Regular yoga practice is particularly effective in this case.

    Meals

    • As compared to the west, Indians are prone to have three or two large meals a day. This causes an increase in the fat deposits in the body. Hence, instead of having three large meals a day, Indians need to have six smaller meals at frequent intervals to enhance their metabolism and prevent diabetes. Moreover ,having meals at fixed times and taking one's last meal at least two hours before bedtime also helps a great deal.

    Monitoring Health

    • In India, a person needs to get a regular check up done, if only to determine if he has a genetic predisposition towards diabetes or is overweight. That can be done at the nearest health clinic. Remember that one's sugar levels, cholesterol levels and blood pressure readings need to be reviewed at regular intervals to understand what's going on inside one's body to prevent diabetes.

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