Diabetes is one of the non-curable diseases in the world. People with this disease can live long and healthy lives if they manage their condition. Another way to prevent diabetes is to diagnose it at a pre-diabetic stage. This is such a stage which gives you a chance to recover, for which you can get more than a year. If you recover in this stage, then the chances of diabetes are reduced in the body. Renowned diabetologist Dr Paras Agarwal explains the meaning of the pre-diabetic stage and offers a few preventive measures which you can follow to recover from this stage. Dr Paras Agarwal asks the people to check their sugar profile. There are mainly three types of tests in the sugar profile. The first is fasting blood sugar. It denotes how much sugar is there in your blood on an empty stomach. If it is up to 100, then you are normal, but if it has reached 126, then it is in the pre-diabetic stage.
The second test is HB1AC. In this, the average blood sugar of three months is measured. If it is between 5.7 percent to 6.4 percent, then you are in the pre-diabetic stage. If the glucose tolerance is between 140 mg/dL to 199 mg/dL, then it is in the pre-diabetic stage.
Restrict Unhealthy Diet
If you are in the pre-diabetic stage, then the first thing to do is to put restrictions on your unhealthy diet. Do not consume processed food, junk food, fast food, pizza, burgers, packaged food etc. from now on. Avoid eating too many fried and sweet things at home as well. You must stay away from alcohol, cigarettes, tobacco, and drugs.
Go Natural
Include natural things in your diet such as whole grains, pure pulses, green leafy vegetables, fresh fruits, seeds and dry fruits. Make chapati with fenugreek leaves, spinach or cook vegetables and eat them. Eat things made from gram flour or sattu.
Physical Exercise
Include and increase physical exercises in your daily schedule. Walking, running, bicycle riding, swimming, sports and other outdoor activities can help you in staying active and healthy. If you are in the office, then climb stairs for half an hour a day, even if you climb for only 5 minutes at a time. Every day, in some way or the other, take out half an hour for physical exercise
Stress Management
Yoga and meditation are the best medicines to control stress. Even if there is no stress, yoga and meditation will be beneficial for you. Sleep early at night and wake up early. Do not sleep with stress, if your sleep breaks in between, then this is also not a good sign, so have a peaceful sleep. About 7 to 8 hours of sleep is necessary for a fit body.
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