Prediabetes, a condition that raises the risk for Type 2 diabetes, heart disease and stroke, is prevalent in more than 77 million people in India.
Also referred to as impaired fasting glucose or impaired glucose tolerance, prediabetes occurs when your blood glucose (blood sugar) levels are higher than the normal range but not high enough to be categorized as Type 2 diabetes. But, when untreated, this condition can develop into Type 2 diabetes within five years in almost 15 to 30 percent of people. A lifestyle change which involves healthy food choices, losing weight and increasing physical activity can assist you in bringing blood sugar levels to normal range.
The High-Risk Category People
There is no direct cause for prediabetes but excess body fat in the abdomen and inactivity are two key factors for this condition. Prediabetes can occur in individuals who are:
Effects of Prediabetes
In prediabetes stage, there might be decreased insulin production, decreased insulin sensitivity or a combination of both. Blood glucose levels depend on insulin and high blood glucose levels may lead to long-term effects associated with diabetes such as blindness, damage to nerves and kidneys and circulatory system problems.
Weight loss (if required) and physical activity are critical for managing prediabetes. Reduce your body weight by 7 percent. For example, 6.8 kg if your weight is 90.7 kg. Although this is not sufficient, it puts you in the right path for weight loss and balanced blood glucose levels and increases your sensitivity to insulin. Exercise for at least 150 minutes a week. Walking is the best option. Aim for 30 minutes of brisk walking at least five times a week.
Follow a Balanced Diet
Ensure that you eat balanced meals at a disciplined time to assist in weight loss and blood glucose control. Glucose is present in carbs along with the sweetmeats that you eat. These carbohydrates affect your blood glucose levels and are also crucial for overall health by providing energy for your daily activities.
A healthy meal plan should include:
Millions of people around the world are suffering from eating disorders and the truth is that anyone can be affected. Any form of eating disorder might prove to be fatal and it is in the best interest of the patient to seek professional help. Such early interventions give hope for total recovery.
The Three Main Eating Disorders
Anorexia nervosa, bulimia nervosa and binge eating disorder are the three main categories of eating disorder.
Symptoms that Define Every Disorder
Anorexia Nervosa: People with anorexia may display signs of:
Binge Eating Disorder: Along with any of the symptoms mentioned above, binge eating may be accompanied by symptoms such as:
Eating disorders act as constant stress factors and disrupt health in numerous ways. It can end up in vitamin and mineral deficiencies, hormone loss and electrolyte imbalances.
To overcome any of these eating disorders and to stay fit on a healthy weight, get in touch with an RDN at www.firsteatright.com.
Diabetes is a disorder wherein your blood sugar levels remain high over a prolonged period. This condition can be managed with proper medication, self-monitoring and lifestyle changes. Diabetic people have increased glucose levels because of too little insulin produced by the pancreas or the body does not accept or use the insulin produced, or a combination of both.
Diabetes requires maintaining blood sugar levels within a health range to stay in control of the disease. This can be done through healthy diet plans and physical activity. Some people might also require medication and insulin injections along with these lifestyle changes to keep diabetes in check.
Functionality of Insulin
Insulin, a hormone needed by cells to store and use energy from food, is liable for getting glucose into your cells. This does not happen in someone with diabetes as insulin is not able to fulfill its duty. So, glucose is not transferred to the cells and piles up in your blood. Increased glucose levels move through your entire body and damage cells all through their way.
Frequent urination, constant thirst, unconditional weight loss, tiredness, irritability, blurred vision, frequent illness or infection and poor circulation (tingling or numbness in the feet or hands) are common symptoms of diabetes.
If you ever feel like you have one or more of the symptoms listed above, consult a doctor immediately. A physician is the right person to diagnose diabetes after looking at the results of any of these blood tests:
While most of the people can control blood glucose levels by eating right, indulging in some physical activity and maintaining a healthy weight, few others require medications or insulin injections to manage the relationship between glucose and insulin.
The best way to manage diabetes is to understand the impact of foods and nutrition on our body. You can seek the advice of a registered dietitian nutritionist at www.firsteatright.com to help you combat diabetes while helping you obtain all the nutrients required by your body to stay healthy.
Drive-thru restaurants have become famous in recent times as kids nowadays want food instantaneously, the moment they feel hungry. Studies indicate that children who eat fast food consume more calories than at home. Fast foods have high fat, sugar and sodium content and low fiber, vitamin and mineral content in them. This, along with excess energy may lead to insufficient nutrients in your meal.
Fast food meals for kids have gotten healthier, but these quick-serve food establishments remain a minefield of less-than-desirable choices. Taking children to fast food joints which have the most nutrient-rich options once a week is the smartest way to fulfill your kids’ desires.
The inviting aroma of freshly baked donuts or French fries may deter you from ordering cleverly; so be clear with what you are going to eat before ordering. Suggesting your kids to have fresh juice instead of soft drinks or ordering a salad or fruit bowl along with their meal will be a smart choice. The ultimate aim should be to give them a choice between two healthy snacks and not between samosa and sprouts.
Keep Yourself Well Informed
Many drive-thru restaurants nowadays give online information about the nutritional value of the food consumed. Having a glance at this would help choose wisely. But when unaware of these facts you can use your logic to avoid anything fried, dipped in dripping cheese or coated with sugar syrup. Given below are few healthy quick bites to choose from:
Child-size meals are a good choice for children as they are low in calories and contain small portion food items. It will be a good choice for the adults too to go for these meals as it would reduce calorie consumption by almost fifty percent.
Think Smart to Drink Smart
Toddlers and small children should be taught to drink plain water or coconut water to quench their thirst. Teenagers, who are always on their wheels may choose between soft drinks, fruit punch and hot-chocolate loaded with sugar. Do not defer these items completely off their list but reduce the portions consumed. Get to know the appropriate portion sizes for your kid from the website www.firsteatright.com.
Get Yourself Out of the Fast Food Rush
Planning your trip can help you avoid stopping at drive-thru restaurants often. Either you can stock healthy foods like roasted peanuts, plain rice puffs and masala chiwdas or for longer vacations, you can take a small icebox loaded with fruits, biscuits, veggies or sprouts in addition to your fast food meal.
AVOID FRAUD. EAT SMART.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.