Preventing pre-diabetes progression: 5 Key tips

Did you know that there are 101 million people in India who suffer from diabetes and about 136 million who are pre-diabetic?

If your doctor tells you that you have prediabetes, do not be disheartened that you're now a diabetic, especially if you have invested in Zurich Kotak Health insurance. Take that as a warning sign and act now to improve your situation. The key is to get your blood sugar on the right track, and everyday choices matter a lot.

Here are 5 diabetes prevention strategies you should follow:

1. Managing your weight
   

   This is one of the most important diabetes prevention strategies. Excess weight greatly raises the risk of developing type 2 diabetes. If you are overweight, your chances of developing this condition increase, and if you are obese, your risk becomes way higher compared to someone with a healthy weight. Shedding 7-10% of your current weight can substantially reduce your risk of developing type 2 diabetes by half.
   

2. Choose the right carbohydrates
   

   Avoid "bad carbohydrates," which are high in sugar, low in fibre, and lacking essential nutrients. Examples of such unhealthy carbohydrates include white bread, pastries, pasta made from refined white flour, fruit juices, and processed foods loaded with sugar or high-fructose corn syrup. Steering clear of these choices can help in your quest to prevent diabetes.
   

3. Say no to smoking
   

   Smoking is linked to disruptions in blood sugar control, which can increase the risk of diabetes. By not smoking, you can easily maintain a healthy lifestyle, a key factor in blood sugar control. Smoking is also associated with increased inflammation and impaired circulation, both of which contribute to diabetes risk.
   

4. Incorporate regular exercise into your routine
   

   Establishing a habit of regular physical activity is a powerful tool in the prevention of diabetes. Here's how it helps:

   • Prioritise 30 minutes of exercise, such as brisk walking, cycling, or swimming, at least 5 days a week

   • Strength-training exercises.
     
     

5. Avoid fad diets and make sustainable choices
   

   Many trendy diets promise quick results, but it's essential to focus on long-term health and weight management. Instead of following fads, aim to make sustainable dietary choices that you can maintain as lifelong habits.
   
   One simple strategy is to divide your plate into three sections to promote healthy eating. Fill:

   • Half of your plate with fruits and nonstarchy vegetables

   • One-quarter of your plate with whole grains.

   • Remaining one-quarte for protein-rich foods.

Conclusion

When diagnosed with prediabetes, diabetes prevention strategies include monitoring blood sugar levels regularly, managing stress, prioritising sleep, and staying informed about your health. Meanwhile, you should not forget to invest in the right health insurance. It is a major supporter that covers all costs for treating diabetes and its complications during hospital stays for both you and your family. Even with diabetes or pre-diabetes, Zurich Kotak Health insurance offers a wide range of coverage options.

Source: https://www.thehindu.com/sci-tech/health/31-million-more-indians-became-diabetic-between-2019-2021-says-study/article66949970.ece#:~:text=As%20per%20the%20study%20in,in%20the%20country%20had%20hypercholesterolaemia.

Related blogs

Understanding health cards in health insurance: What you should know

Debunking common myths about health insurance: What you should really know

Grace periods in health insurance plans: Understanding the window