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5 simple steps to prevent Diabetes

Diabetes illness concepts - Word cloud

Type 2 Diabetes is the perfect example of this age-old proverb. The condition arises due to the incompatibility of our modern day diets, the sedentary life-styles that we all lead, and the impact of our body’s genetic makeup. Diabetes is caused by the body’s inability to use insulin effectively. Insulin is a hormone, secreted by the pancreas gland that converts sugar, starches, and the other food that we eat into energy. In a diabetic person, their body does not produce enough insulin to move the sugar into cells, and the sugar accumulates in the bloodstream elevating their blood sugar levels. As a result these nasty molecules start to stick to cells where they shouldn’t ordinarily be in such high doses, like the heart, eyes and kidneys and this leads to the many health problems such patients suffer from. Type 2 diabetes is preventable; yet it is one of the most widely spread conditions across the planet.

5 interesting facts about Diabetes

  • The Bad News –India is the diabetic capital of the world and studies indicate that 100 million Indians will be Diabetic by 2030. The Good News- it’s entirely in their control to avoid it through simple lifestyle changes.
  • Obesity is 80% correlated with diabetes – by losing even 10 pounds (4 kgs) off your body weight can help in reducing the risk of developing type 2 diabetes.
  • Studies indicate that, when a child is born to an obese mother there is twice the chance that the child may also become obese and develop type 2 diabetes later in life. It is inheritable and therefore it runs down the family, so take action today to protect yourself and your future generation from diabetes.
  • The most shocking news is that nearly 270 million Indians are below the poverty line and yet there is an increase in the diabetic peak – so it’s time to cut down the cheap, easily available energy dense food which we eat containing loads of calories in it.
  • According to a study, diabetes causes 6 deaths every minute and it has been estimated that every year there are nearly 3.2 million deaths due to diabetes or its related diseases- therefore prevention is better than cure, so start taking simple steps to protect yourself from type 2 diabetes.
Play – yes, pick up a sport you like that involves exertion and sweat. You can start from simple workout sessions like swimming or cycling to shed few pounds. If that doesn’t interest you, why not go dancing. Yes even something as fun as date night with your loved one, listening to your favourite songs on the dance floor can also help! Put simply, get off the sofa and move!
Understand your body pattern – People with more fat around their belly (apple shaped) are at a higher risk for developing type 2 diabetes than in the hip region (pear shaped). The belly fat can be whittled away by regular aerobic exercise.
Eat right to stay fit – Get most of your energy from fibre rich foods like non-starchy vegetables, whole grains and nuts. To satisfy the craving of sweets why not opt for fruits such as berries. A recent study led by University of Eastern Finland states that by consuming 4 eggs per week, the risk for type 2 diabetes is reduced by 40%.
Know your genes – Genes have a greater influence on the onset of type 2 diabetes. Try to understand your genes through a genetic assessment and make the necessary changes in your life-style to keep diabetes at bay. [Diabetes : A Genetic Overview]
Be stress free – mental or physical stress increases the demand for glucose and can lead to insulin resistance. So live a stress free life and indulge yourself in doing what makes you happy and relaxed, it can be anything, from reading a novel to watching a movie or practising yoga. Just take some time off for yourself or more appropriately for your health.

Xcode is a pioneer in personal genomics, focussed on enabling personalized preventive healthcare. We are dedicated to empowering physicians, wellness professionals and customers with the most validated, accurate and actionable genomic information to positively impact and improve their client’s health and quality of life.

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