World Diabetes Day (WDD) is created by the International Diabetes Federation and celebrated annually on November 14th of ever year to create awareness about diabetes and how to prevent it and this year theme on World Diabetes Day is "Eyes on Diabetes".
Diabetes is a huge and growing burden: 415 million adults were living with diabetes in 2015 and this number is expected to increase to around 642 million or one in ten adults by 2040
One in two adults with diabetes is undiagnosed. Many people live with type 2 diabetes for a long period of time without being aware of their condition. By the time of diagnosis, diabetes complications may already be present.
Up to 70% of type 2 diabetes cases can be prevented or delayed by adopting healthier lifestyle mentioned below as diafree life
Control Your Weight:
Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven fold.
So keep your weight under control and loose excess weight and follow healthy BMI.
Inactivity promotes type 2 diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin
Every two hours you spend watching TV instead of pursuing something more active increases the chances of developing diabetes by 20 percent; it also increases the risk of heart disease. So be active and follow healthy practices.
Skip Sugary Drinks:
Sugary beverages have a high glycemic load, and drinking more of this sugary stuff is associated with increased risk of diabetes.
Water is an excellent choice. Coffee and tea are also good calorie-free substitutes for sugared beverages as long as you don’t load them up with sugar and cream. And there’s convincing evidence that coffee may help protect against diabetes
Get plenty of Fiber,Vegetables and Fruits
Eat fruits and vegetable with plenty of fibers that will reduce the risk of diabetes
Avoid Red and Processed Meat (Switch to Whole Grains)
The evidence is growing stronger that eating red meat (beef, pork, lamb) and processed red meat (bacon, hot dogs, deli meats) increases the risk of diabetes, even among people who consume only small amounts. The latest support comes from a “meta analysis,”
It may be that the high iron content of red meat diminishes insulin’s effectiveness or damages the cells that produce insulin; the high levels of sodium and nitrites (preservatives) in processed red meats may also be to blame. Red and processed meats are a hallmark of the unhealthful “Western” dietary pattern, which seems to trigger diabetes in people who are already at genetic risk.
So avoid red and processed meat and you may switch to healthier protein source such as nuts, low-fat dairy, poultry, or fish, or for whole grains lowered diabetes risk by up to 35 percent
Smokers are roughly 50 percent more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk so please do quit smoking.
Follow all the above healthy life styles to live a Diafree Life.