Parul Kharod
Diabetes is a universal health problem. It is found in every country and affects every society. This chronic condition has become a health catastrophe, especially for Asians worldwide. According to a report published in the World Journal of Diabetes in 2012, Asian countries contribute to more than 60% of the world’s diabetic population. It is projected that by 2035 the number of people diagnosed with diabetes in India will reach 109 million.
It is not just Asians living in Asia that are affected. The condition also has an adverse impact on Asians living in the United States and other developed countries. According to a 2014 report by the Center of Disease Control, the Asian Indian population has the highest percentage of diabetes among all other Asian groups. The numbers are similar for heart disease as well!
Why are we so affected? What do we have that makes us more susceptible to diabetes and heart disease? In the last few years, researchers have identified several factors that make us genetically predisposed to these chronic conditions. These factors include increased insulin resistance, low levels of good cholesterol (HDL) and high levels of triglycerides to name a few. These factors, combined with lifestyle factors such as lack of physical activity and a diet high in simple starches and Trans fats, makes matters worse.
Diabetes is a silent killer. We need to nip it in the bud. Remember that not everybody has the same symptoms. If left unmanaged, it can lead to nerve damage, blindness, kidney failure, coma, and death. The cost of diabetes treatment is high and increasing. With the number of people projected to be diagnosed in the next twenty years, it is our responsibility to actively start making a change. Research is showing that by changing lifestyle factors this epidemic can be controlled and possibly reversed.
So what should we do?
If you are overweight, work towards getting closer to a healthy weight. If you have high blood pressure, work towards lowering your numbers. There are several things that can be done to help.
Here are some tips:
Eat real food.
• Learn to cook: As a community, becoming prosperous has robbed us from the simple foods that our mothers and grandmothers used to prepare at home. Learn how to cook simple healthy meals using fresh ingredients. Use tools such as crock pots or slow cookers and pressure cookers to help save time.
• Teach your kids how to cook – the next generation is said to have a shorter life span due to the rise in chronic diseases. Involve your kids in the kitchen, visit farmer’s markets, or grow a vegetable garden.
• Limit eating out: Restaurant foods, especially fast food, are very high in sodium, saturated fat, Trans fats, and artificial additives and chemicals.
• Limit processed and packaged food: Watch out for a long list of ingredients that include enriched flour, hydrogenated fat or vegetable shortening, food coloring, artificial flavors, and additives.
Practice mindful eating
• Be aware of why, what, where, and how much you are eating
• Eat healthy balanced meals on a regular schedule
• Watch out for mindless snacking
• Learn about food groups and their portion sizes
Move More
• Get on your feet – for people with sedentary jobs, it is very easy to sit in a chair for hours without moving. Make a habit of getting up every hour and walk around for a couple of minutes
• Avoid sitting for long periods even when at home
• Include some activity regularly that helps your heart – walking, swimming, playing tennis
• Include some activity that helps your bones – resistance training, stretching, yoga
Rethink your drink
• Drink adequate amount of water
• Avoid drinks with sugar, including juice
• Avoid diet soda
• Avoid energy drinks and protein shakes
Reduce Stress
• Learn strategies to cope with stressful situations
• Practice yoga and/or meditation
• Get enough sleep
• Avoid smoking and limit alcohol
There are several specific diet related strategies that have been proven to help control blood sugars and lower triglycerides.
• Increase foods rich in fiber – fiber helps keep us full for a longer time so we avoid getting hungry and limit snacking. Fiber also helps lower cholesterol and improves the gut environment. Eat foods naturally rich in fiber such as whole intact grains, beans and lentils and plenty of colorful non-starchy vegetables
• Limit fat – avoid fried foods, avoid snacks made with shortening, avoid full fat milk, cream and cheese.
• Limit milk and meats – there is new evidence linking animal protein, specifically milk protein with increased insulin resistance
• Include sources of omega fats such as walnuts and flax seeds
• Don’t overdo fruit – although fruit is healthy, it is full of sugar. Be mindful of portion sizes.
If you feel you need further help, consult a registered dietitian. Avoid getting information from unreliable sources from websites or magazines.
Posted: Monday, May 16, 2016
