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In an interview to Hindustan Times, Dr. Arabinder Singhal, co-founder and CEO of healthtech startup Fitterfly, said that people who already have a family history of diabetes are more likely to develop it.
Rice and wheat increase the risk of diabetes
Dr. Singhal says that we usually consume rice and wheat the most as the main food. Due to our dependence on these foods, the level of carbohydrates in the food is increasing, which increases the chances of diabetes. He says that our body breaks down carbohydrates easily, which is responsible for the rise in glucose level.
Stress increases the risk of diabetes
Stress is one such factor that can increase the risk of diabetes. After work from home, more cases of stress and depression have been seen in people. Dr. says that people’s social network has ended due to working from home all day, due to which they have started feeling themselves more lonely. In such a situation, the increasing stress in people affects the metabolic activity and releases various hormones, which increase the blood sugar level.
how to reverse diabetes
Let us tell you that it is possible to reverse diabetes to a great extent in the early stages. But people do not know about it. Dr. Singhal has suggested very simple ways to reverse pre-diabetes, which, if followed for 90 days, greatly reduce the risk of developing diabetes.
1- Reduce the intake of carbs
People are often not even aware of how healthy they are. For this, the first thing that people should do is to assess how many calories and carbohydrates they are taking in their daily diet.
The first thing that is done to reverse diabetes is to reduce the amount of carbohydrates by 50 percent. Most people consume 60-70 percent carbs. As soon as 10 percent carbs are cut, you will start seeing the change. There are many apps available these days to help you track calories and carbs.
2- Work on core strength
It is very important to follow a daily routine. It is beneficial for building upper body mass. Apart from this, exercise done to build the core goes a long way in reversing diabetes. According to studies, people who have better core strength have a 33 percent lower risk of stroke, heart disease and diabetes.
3- Manage sleep and stress
People should not go to sleep too early even after being tired. It is very important to take a walk and relax an hour before bedtime. Make sure to take out an hour in the morning for yourself. But gold is equally important. At least 7-8 hours of sleep is recommended for the body’s cleansing system to function properly. There should be a gap of at least two hours between the last meal of the night and the time of bedtime.
How does blood sugar increase suddenly without eating sweets, are these things responsible?
How to measure the risk of getting diabetes
People who have a family history of diabetes, have a BMI of more than 23 and are over the age of 30 can take an online pre-diabetes risk assessment test. In this you have to answer 10 questions. If your score is higher than 5, you should have a fasting blood glucose test. Keep in mind that it is necessary to get this test done every year.
According to experts, 70 percent of pre-diabetics, if they do not take care of themselves, will progress to diabetes within 5-7 years. On the other hand, making lifestyle changes can reduce the chances of diabetes by 70-90 percent.
exercise for diabetic patient
For people with diabetes, 15-20 minutes of exercise daily is very important. That too when they do not complain of pain in the joints, back or neck. Doing jumping jacks, crunches, pushups thrice a week for 20 minutes can help fight insulin resistance.
So if you also have a doubt about pre-diabetes, then the 3 simple methods mentioned here will help you a lot. By following them regularly, you can prevent diabetes from progressing.
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