Did you know that if diabetes were a country, it would be the third most populated after China and India? That’s roughly five per cent of the world population. Why are we contributing to this growing number and placing the blame on family history? Diabetes running in the family does not mean one is going to get it too. It is completely up to oneself to take charge and lead a diabetes-free life while not even deviating too much from the regular routine. I am 35 years old, my mother is diabetic, so yes, I do have a higher risk of developing this disease. But, I can proudly say that I have done everything in my ability to beat diabetes so far. Here are some simple steps to follow.
Any form of physical activity that lasts 30 minutes three times a week is beneficial. As a side benefit, endorphins released due to exercising can pump you up and keep you turbo-charged for the rest of the day.
Eat mindfully.
Listen to your body. It sends a lot of cues on a daily basis. A minor stomach pain today could mean a major disorder tomorrow. So, start listening to your body, it must be something that you ate earlier today or yesterday. Be moderate in your consumption of anything.
Prepare a timetable. Remind yourself of what you have resolved to do. Take three almonds/walnuts as soon as you wake up every day. Eat a healthy breakfast, fix a time for your lunch and stick to it. Have dinner latest by 7 pm. Keep to your word.
Learn to relax. You are the master of your actions. Do not let stress take over your life. It’s we who create the stress, let us learn to manage it. Get eight hours of sleep and take deep breaths if you feel you are getting into a stressful situation.
Lastly, there are numerous online tools, health checks and even genetic assessments through which one can know one’s proneness to diabetes. It helps to know in advance and act on it.
(The writer is the CEO & Co-founder, Xcode Life Sciences)
