Diagnosed as pre-diabetic? Read on to know the preventive measures you should take.



Have you been diagnosed as pre-diabetic? Read on to know the preventive measures you should take.Like it has been made to believe, diabetes is not a death sentence. If you have been diagnosed as pre-diabetic or borderline diabetic (blood sugar 100-125mg/dL), there is no need to press the panic button. There is hope for remedy and if one can take the following measures, it’s easy to reverse the condition and lead a healthy life.

Let us see why one gets diabetes in the first place. When the food we eat is a wrong or even right food eaten at wrong times and overeating can make us fat at the midriff which is where most of the vital organs including liver, pancreas (lying close to the liver), and kidneys along with our entire digestive system are located. Bad eating habits lead to a buildup of visceral fat (the fat seen between the organs) that ultimately gives you an apple figure. The organs including pancreas that has the job to secrete insulin and take minerals to the cells get overstrained due to fat around them.

So the remedy is to get the pancreas working back to its optimal state by shedding some pounds in the abdominal region by get back to good eating habits and doing some physical activity.

 

Up your fiber intake:

Bring in the colorful veggies, legumes and lentils, long forgotten millets like bajra, jowar, ragi etc, and increase your fiber intake in every meal. Planning beforehand goes a long way in eating well.

 

Exercise:

Practice yogas that are very beneficial to reduce the abdominal fat such as Shalabasana, Bhujangasana, Halasana, Trikonasana, and Paschimottanasana. In fact, a mere hip rotation in the morning on empty stomach clockwise and anticlockwise each done thrice can go a long way in reducing the visceral fat. If yoga is a far call, then walking, jogging or swimming can be thought of.

 

Eating fruits:

It is recommended to eat all variety of fruits as sugar in fruit is understood by the body as beneficial and doesn’t increase the blood sugar levels.

 

Don’ts

Avoid junk food, spicy food, deep-fried foods and beverages like tea, coffee, and alcohol.

So, the next time you go to the doctor you can be assured of smiling all the way home.

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