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Health guide
An active lifestyle helps
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Type 2 diabetes can have metabolic and vascular complications. You can prevent it by following a fairly easy-to-follow regimen and lifestyle changes. Dr. VIJAY VISWANATHAN
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Photo: AFP
Increase fibre intake: Eating fruits is one good way.
It is now well known that there is a pandemic of Type 2 Diabetes in the world, particularly in developing countries. This fact has several implications for the health care system in the developing countries because this condition is associated with m
etabolic and vascular complications which in turn increases the mortality and health care costs and compromises the quality and life expectancy of society.
It is therefore important to aim for primary prevention of diabetes, particularly in countries where there is a high prevalence.
This manual aims to provide an overview of this subject to healthcare professionals, paramedics and other voluntary services involved in health care promotion.
The different stages in the development of diabetes mellitus are:
EGI: Early glucose intolerance
IFG: Impaired fasting glucose
IGT: Impaired glucose tolerance
Prevention Strategies:
The goal of primary prevention is to help those who are at risk of developing the disease and hence prevent or postpone the onset of disease by establishing more active lifestyles and healthier eating habits.
The focus of primary prevention can be on the following high risk categories:
Those with pre-diabetes conditions (IFG & IGT)
Those with positive family history of diabetes
Those aged above 40 years
High risk occupational groups
People with high blood pressure and cholesterol
Increased Body Mass Index (BMI; general obesity)
Increased weight circumference (central obesity)
Sedentary lifestyles
Women with a history of high blood sugar during pregnancy
Five simple tools to identify high risk category:
Age above 40 years
Positive family history of diabetes
Increased abdominal fatness: Waist circumference Male >=90cm, Female >=85cm.
Prediabetes: Impaired fasting glucose >=110mg/dl, Impaired Glucose Tolerance 140-199mg/dl.
Sedentary lifestyle
Guidelines for lifestyle modification:
Lifestyle modification involves modifying and bringing changes in all the day to day activities of life like diet, physical activity, beliefs and behaviour. All these together influence the body health status.
Physical Activity
Increase activities like walking, jogging, skipping, swimming.
Walking should be increased gradually. About one km in 20 minutes which can be increased to two km in 20 minutes over a week’s time. It would be ideal if you can walk continuously for 30 minutes everyday.
Use the stairs instead of the lift. Just 10 minutes of stair climbing is equal to 30 minutes of walking.
Use bicycle for short distances instead of a motorised vehicle.
Get involved in outdoor sports rather than indoor games.
Spend leisure time in activities like gardening or exercise.
Minimize T.V.watching.
Reduce the time spent in playing computer games or aimless Internet browsing.
Those with sedentary jobs can include at least 30-45 minutes of exercise daily.
Stress reduction
Do yoga and meditation to relieve stress.
Deep breathing exercises can also be done to reduce stress.
Regular practice of relaxation techniques like listening to therapeutic music and professional help
Dietary modification
Aim for negative energy balance (i.e.) food intake should be less than the energy expenditure.
Include vegetables and greens in the main meals.
Plenty of fruit consumption is recommended but avoid fruits in juice form.
Increase foods rich in fibre content and decrease carbohydrate contents
Moderate intake of food rich in proteins and cereals
Minimise taking food rich in fats and fried food.
Avoid sweets and milk products in all forms.
Avoid snacks in-between major meals and while watching TV.
Role of healthy and balanced diet:
A diet high in nutrients is the key to good health. In order to maintain your body weight, one should take a balanced diet.
A diet which has all the nutrients such as carbohydrate, protein, fat, vitamins, minerals in appropriate proportion is called balanced diet.
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