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In an interview with Hindustan Times, Dr.Aurobinder Singhal 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 as the main food we usually consume rice and wheat the most. Due to our dependence on these foods, carbohydrate levels in food are increasing, which leads to increased diabetes chases. They say that our body easily breaks down carbohydrates, which are responsible for the rise in glucose levels.
Stress increases the risk of diabetes
Stress is a factor that can increase the risk of diabetes. After working from home, there have been more cases of stress and depression among people. Dr.It is said that working at home all day long has destroyed the social network of people, making him feel more alone. In this case, increased stress in people affects metabolic activity and releases various hormones, leading to an increase in blood sugar levels.
how to reverse diabetes
Explain that it is quite possible to reverse diabetes at an early stage. But people are not aware of this. Dr.Dr. Singhal has suggested very simple ways to reverse pre-diabetes which, if followed for 90 days, greatly reduces the risk of developing diabetes.
1. reduce carbs intake
People are often not aware of how healthy they are. The first thing people should do for this is to assess how many calories and carbohydrates they are consuming in their daily diet.
The first thing that is done to reverse diabetes is to reduce carbohydrate intake by 50 percent. Most people consume 60-70 percent of Cabras. As soon as there is a 10 percent carbs cut, you will begin to see the change. There are many apps available to help you track calories and calories these days.
2. work on core strength
Walking in the daily routine is very important. This is beneficial to build up upper-body mass. Also exercise to form the core goes a long way in reversing diabetes. According to studies, people with 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 fatigue. It is very important to take a walk and relax an hour before bedtime. Take an hour of the morning for yourself. But sleeping is equally important. At least 7-8 hours of sleep are recommended for the body's cleansing mechanism to work properly. There must be an interval of at least two hours between the last meal of the night and the time of sleep.
4. How to measure your risk of getting diabetes
People who have a family history of diabetes, have a BMI of more than 23, and are over 30 years old, can get an online pre-diabetes risk assessment test. In it you will have to answer 10 Questions. If your score is more than 5, you should have a fasting blood glucose test. Keep in mind that this test is important to be done every year.
According to the experts 70 percent of pre-diabetics, their diabetes will increase within 5-7 years if they don't pay attention to themselves. Lifestyle changes on the other hand can reduce the chances of diabetes by 70 -90 percent.
5. exercise for diabetic patients
15-20 minutes of exercise daily is very important for people with diabetes. Even if they do not complain of pain in the joints, back, or neck. Jumping jacks, crunches, pushups three times a week for 20 minutes can help fight insulin resistance.
So if you also have pre-diabetes fears, here are 3 simple ways to help you a lot. By following them regularly, you can prevent the progression of diabetes.
Disclaimer:◆. The information, methods and claims mentioned in this article are not confirmed by zero problem life. Take these as suggestions only.
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