Healthy living: its ‘you’ first
1. Healthy eating-first step to prevent diabetes
2.Regular exercise
3. Expand your mind
4. Take care of yourself
5. Preventive care
1.Healthy Eating - first step to good health
Diabetes is a metabolic disorder affecting food (carbohydrate, fat and protein) metabolism.
Nutrition therapy should be an integral part of management. •Guide your food choices with the help from the “Food Guide Pyramid”
•Effective tool in combination with physical exercise and preferable to pharmacological therapy.
•For patients with IGT; those at risk of; or in early stages of type 2 diabetes.
•Inappropriate nutrition can make best planned pharmacological intervention ineffective .
A well-balanced diet coupled with regular exercise is a successful combination to help keep your body fit.
•Eating well is not complicated
•Eat plant-based foods- go for variety
•Drink water 6-8 glasses (8 ounce) of water/day
•Look for fat, cholesterol and sodium in diet
•too much fat (saturated) can raise risk of heart disease
•Some fats (olive oils, nuts) are better than others
•Only small amount of sodium is required (< 1/4th teaspoon/day)
Eat nutritious…..Not heavy food •A healthy habit for healthy aging
2.Exercise Regularly:
Establishing a HEALTHY LIFESTYLE is your primary & best prevention against diabetese and many of the cardiovascular complications.
TIPS:
•Go for morning walk
•Start slowly & increase gradually
•Enjoy your exercise
•Aim for 30 min or more on most days of the week
•Be creative
•Pace yourself
•Know when to stop
Benefits of exercise:
•helps reduce weight
•improves circulation of blood
•builds confidence
•builds muscle
•strengthen your heart
•improves sleep
•reduces stress
•controls your appetite
•add years to your life
•you feel great & feel energized
3.Expand Your Mind
•Physical activity keeps body strong & mental activity keeps your mind sharp & agile
•Continue to learn and challenge yourself
•“We begin aging when we stop learning”
4.Take care of yourself
Health tips to save your life
•Get regular checkups
•Monitor BP regularly
•Get screened for specific cancers
•Tell your Dr. about all medications you take
•Stop smoking
•Exercise regularly
•Eat less saturated fat & cholesterol
5.Preventive Care
•Blood Sugar (fasting) testing
•measurement of sugar in your blood after 8 hr fast
•if you are 45 or older-check every 3 years
•if at risk of diabetes-more frequent
•get this test if you have signs and symptoms of diabetes-excessive thirst, frequent urination, unexplained wt loss, fatigue or slow healing cuts or bruises
Note:-
If unhealthy eating and life style is causing this
massive epidemic of Diabetes and Obesity then it
should be possible to prevent it by a healthy lifestyle and food habit.
Thanks.....
Regards:
Know Diabetes To Fight Diabetes Team
