India has become the Diabetes capital of the world.
How did this happen?
How can you keep yourself at a distance from this disorder?
β A Thread β
How did this happen?
How can you keep yourself at a distance from this disorder?
β A Thread β
Firstly, this thread is not just for Indians.
In fact it is for everyone as T2 Diabetes is one of the fastest growing lifestyle disorders in the world.
But if you want to stay away from it, then start focusing on two things
Diet
Lifestyle
But more on this later.
In fact it is for everyone as T2 Diabetes is one of the fastest growing lifestyle disorders in the world.
But if you want to stay away from it, then start focusing on two things
Diet
Lifestyle
But more on this later.
Letβs first understand what led India to be the Diabetes capital of the world.
1. Refined Food
Refined food is food that has been processed in the manufacturing plants to improve their shelf life.
This is done so they can be eaten even after a long period of time.
1. Refined Food
Refined food is food that has been processed in the manufacturing plants to improve their shelf life.
This is done so they can be eaten even after a long period of time.
Another feature of refined food is that they have been stripped off of the important minerals and vitamins due to processing.
All packaged foods are refined foods.
So, when you eat packaged foods, you are essentially eating calories with no nutrients in them.
All packaged foods are refined foods.
So, when you eat packaged foods, you are essentially eating calories with no nutrients in them.
In long-term, this causes
- Obesity
- T2 Diabetes
- Rise in blood sugar
- Obesity
- T2 Diabetes
- Rise in blood sugar
2. Sedentary Lifestyle
With the introduction of personal computers, India started moving towards a more sedentary lifestyle.
Before the PC era, people were mostly into farming work that demanded high laborious work.
With the introduction of personal computers, India started moving towards a more sedentary lifestyle.
Before the PC era, people were mostly into farming work that demanded high laborious work.
But with the computers coming in, the country moved towards IT, BPO jobs with odd working hours, late night shifts leading to imbalance in the hormones.
3. Urbanisation
When people left villages to look for livelihoods in cities, they basically moved away from a simpler lifestyle to a more complex one.
When people left villages to look for livelihoods in cities, they basically moved away from a simpler lifestyle to a more complex one.
The urban lifestyle pushed the people to be more stressful than ever and not bother much about their eating and sleeping patterns with the sole focus on making a living.
With urbanisation, people moved less on their foot and more on four wheels.
With urbanisation, people moved less on their foot and more on four wheels.
This also pushed people towards obesity, unnatural ways of living that human body is not designed for.
4. Green revolution
The green revolution gave India food security.
But the high yielding seeds stripped the crops off fibre, which helps in maintaining blood glucose levels.
A country that eats rotis made of wheat twice a day had to lose to Diabetes with reduced fibre in diet.
The green revolution gave India food security.
But the high yielding seeds stripped the crops off fibre, which helps in maintaining blood glucose levels.
A country that eats rotis made of wheat twice a day had to lose to Diabetes with reduced fibre in diet.
But this is not the end.
You can stay away from Type 2 Diabetes by focusing on your
- Diet
- Lifestyle
Here are 7 ways that will help you in this pursuit.
You can stay away from Type 2 Diabetes by focusing on your
- Diet
- Lifestyle
Here are 7 ways that will help you in this pursuit.
1. Walk After Meals
Whether you have T2 Diabetes or not, this is a must.
Walk for 20 minutes post 20 minutes of your meals.
This will manage your blood glucose levels, which is very important if you want to stay away from various metabolic disorders including T2 Diabetes.
Whether you have T2 Diabetes or not, this is a must.
Walk for 20 minutes post 20 minutes of your meals.
This will manage your blood glucose levels, which is very important if you want to stay away from various metabolic disorders including T2 Diabetes.
2. Eat Early Dinner
You must understand that your body is connected to natureβs rhythm called the circadian rhythm.
What this means is - When the sun rises your body is ready to accept food and as the sun sets, the digestion slowly comes to an almost halt.
You must understand that your body is connected to natureβs rhythm called the circadian rhythm.
What this means is - When the sun rises your body is ready to accept food and as the sun sets, the digestion slowly comes to an almost halt.
In other words, you should eat your last meal as close as possible to the sunset.
This helps you in digesting your food properly.
This helps you in digesting your food properly.
3. Eat Whole Foods
Eating whole foods ensures that you are eating only nutrient dense foods that will nourish your body.
So, avoid all sorts of simple carbs like bread, pasta, chips and all kinds of packaged foods.
Eating whole foods ensures that you are eating only nutrient dense foods that will nourish your body.
So, avoid all sorts of simple carbs like bread, pasta, chips and all kinds of packaged foods.
4. Fasting
Make sure there is a gap of at least 12 hours between your dinner and breakfast.
This ensures proper recovery of your damaged cells during sleep and also helps in activating clock genes the right way that benefits your health in the long-term.
Make sure there is a gap of at least 12 hours between your dinner and breakfast.
This ensures proper recovery of your damaged cells during sleep and also helps in activating clock genes the right way that benefits your health in the long-term.
Having this gap also helps balance insulin levels in the body, which is a major factor in managing T2 Diabetes.
5. Walk During Calls
One of the easiest ways to include movement is to get up from your seat and walk during phone calls.
This will ensure that you no longer have a sedentary lifestyle.
This has literally helped me walk 10000 steps on days I had many calls.
One of the easiest ways to include movement is to get up from your seat and walk during phone calls.
This will ensure that you no longer have a sedentary lifestyle.
This has literally helped me walk 10000 steps on days I had many calls.
Itβs a bonus for people who want to lose fat and get back in shape.
Give it a shot and you will see the change soon!
Give it a shot and you will see the change soon!
6. Manage Your Emotional Wellbeing
Managing your stress levels is a key step you should take for your wellbeing.
A lot of people get T2 Diabetes because of high levels of stress.
Managing your stress levels is a key step you should take for your wellbeing.
A lot of people get T2 Diabetes because of high levels of stress.
So, having a meditation routine everyday will help you not just in avoiding T2 Diabetes but also in increasing your productivity levels at work.
Meditating everyday is a win-win for all aspects of your life.
Meditating everyday is a win-win for all aspects of your life.
7. Have Protein-rich & Medium-fat Diet
Eating more protein is very important as it helps you in keeping hunger pangs away.
Hunger pangs will make you snack every few hours and that will spike your glucose levels unnecessarily.
Eating more protein is very important as it helps you in keeping hunger pangs away.
Hunger pangs will make you snack every few hours and that will spike your glucose levels unnecessarily.
Having healthy fats from Ghee and nuts will give you the feeling of satiety, which will help you to take your focus away from food.
This is a great way to eat less number of meals, which is important in managing your insulin levels and eventually keeping the T2 Diabetes away.
This is a great way to eat less number of meals, which is important in managing your insulin levels and eventually keeping the T2 Diabetes away.
Follow me @tanay_mandowara for more such content and
Subscribe to the nutrition & lifestyle newsletter below.
crafty-designer-6185.ck.page
Subscribe to the nutrition & lifestyle newsletter below.
crafty-designer-6185.ck.page
If you liked the thread, pls RT the tweet below
Loading suggestions...