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Diabetes Health Risks: Prevention is Better Than Cure

by Sachin Kulkarni | March 19, 2018 | Diabetic Food

What is diabetes? Ask this question to your health expert or dietician and you are likely to get this answer: It’s caused when the blood sugar level increases beyond160mg/dl (deci –litre, i.e. 1/100th of a litre). Along with he or she will hand over to you a diet list with DOs and DONTs kind of regime.

Diabetes or so-called a silent killer leads to many deadly diseases and health RISKS including gangrene, kidney failure, cardiac arrest and much more. So, you must take adequate care to keep the evil at bay because PREVENTION IS ALWAYS BETTER THAN CURE. Fortunately, the means are simple and can be easily followed.

1. Maintain Healthy Body Weight

Here is a table of standard body weight according to the National Institutes of Health

Height Weight(Kg)
Normal Overweight Obese
4′ 10″ 41.2to 53.5 53.9 to 64.4 64.9 to 84.3
4′ 11″ 42.6 to 55.8 56.2 to 66.7 67.1 to 87.5
5′ 44.0 to 57.9 58.0 to 68.9 69.3 to 90.2
5′ 1″ 45.3 to 59.4. 59.9 to 71.2 71.7 to 93.4
5′ 2″ 47.1 to 61.2 61.7 to 73.9 74.3 to 96.6
5′ 3″ 48.5 to 63.5 64.0 to 76.2 76.7 to 99.8
5′ 4″ 49.9 to 65.3 65.8 to 78.5 78.9 to 103.0
5′ 5″ 51.7 to 67.6 68.0 to 81.2 81.6 to 106.1
5′ 6″ 53.5 to 69.9 70.3 to 83.9 84.3 to 109.3
5′ 7″ 54.9 to 71.7 72.0 to 86.1 86.6 to 112.9
5′ 8″ 56.7 to 73.9 74.3 to 88.9 89.4 to 116.1
5′ 9″ 58.0 to 76.2 76.7 to 91.6 92.0 to 119.3
5′ 10″ 59.9 to 78.5 78.9 to 94.3 94.8 to 123.0
5′ 11″ 61.7 to 80.8 81.2 to 97.0 97.5 to 126.6
6′ 63.5 to 83.0 83.5 to 99.8 102.2 to 130.1
6′ 1″ 65.3 to 85.2 85.7 to 102.5 103.0 to 133.8
6′ 2″ 67.1 to 87.5 88.0 to 105.2 105.7 to 137.4
6′ 3″ 69.0 to 90.3 90.7 to 108.4 108.9 to 141.0
BMI 19 to 24 25 to 29 30     to 39

 

2. Be Physically Active – At Least 30 Minutes Light Regular Exercise
The life is busy, but if you are committed to yourself and want to support your family, it’s a must that you pay attention to your health. Here is a list of exercises that will revitalize your body.

Lunges
There are many variations to this exercise, but the plain jane forward lunge is still very effective for weight loss. It brings multiple muscles like glutes, quads, and hamstrings into action and contributes towards max calorie burn.

  1. Stand tall with feet hip-width apart.
  2. Place hands on your hips or hold weights, and take a controlled step forward with your right leg.
  3. Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle.
  4. Pause, then bring your right leg home to start.
  5. Now do the other side by stepping forward with your left leg.

Note: Repeat 10 times on each side. Do a total of 3 sets.

Burpees

This exercise effectively targets your core, chest, and legs simultaneously.

  1. Stand with your feet shoulder-width apart and arms at your sides.
  2. Push your hips back, knees bent, and lower into a squat.
  3. Place your hands on the floor directly in front of you and shift your weight to them. Jump back softly to land on your feet in the plank position.
  4. Jump your feet forward so they land just outside of your hands. Reach your hands up and jump explosively into the air.
  5. Immediately lower back into a squat for the next rep.

Note: Repeat 8 to 12 times. Complete 3 sets.

Courtesy: Fitness Magazine

3. Reduce Sugar And Saturated Fats Intake

Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your heart. Most of the foods that contain these types of fats are solid at room temperature, such as:

  1. Butter
  2. Margarine
  3. Shortening
  4. Beef or pork fat

4. Include Green Vegetables, Preferably Microgreens

Microgreens are young plants harvested within one to two weeks after being sown. Microgreens of Alfalfa, broccoli, fenugreek, and sunflower are rich source of vitamins, minerals and antioxidants. They contribute immensely towards controlling body weight and regulating the functioning of pancreas which is accountable for producing insulin that regulates the blood sugar level. Hence, sometimes, these microgreens are also referred to as herbs for diabetes. More benefits of microgreens are available here.

Remember, no amount of wealth can compensate a good health. So, why to delay the healthy habits?

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