3 Simple Steps To Prevent Diabetes In Women

Health

2. Eat: healthy

• Whole grains protect against diabetes. In the Nurses' health study I and II which followed 160,000 women over 18 years, researchers found that women who ate two to three servings of whole grains reduced their risk of diabetes by 30%. Indian diets are based on whole grain cereals, find a chakki and get fresh whole grain atta, it will not only be beneficial for you but your entire family. Barley, steel cut oats, hand pounded rice, brown and red rice are other good choices.

• Instead of drinking juices, eat whole fruits. In the same nurses study II women who drank 1or more sweetened drink increased their risk of diabetes by 83%. Sugary drinks may contribute to chronic inflammation, high triglycerides decreased HDL (good cholesterol) and insulin resistance. Our traditional chaas, nimbu pani, bael sharbat, aam panna, all taste fabulous without sugar. Fresh coconut water, plain water, sugar free green tea and coffee are all good choices.

diet

• Good fats like poly unsaturated oils from vegetable sources, nuts, seeds, protect against diabetes. Trans fats usually found in packed bakery goods, street foods, fast food restaurants can play havoc with your health. Any label that reads partially hydrogenated oil should be put away. Look for the amount of Trans fat on the label while buying ready to eat and ready to cook foods.

• Evidence from the Nurses study I and II , Health professionals follow up study and another 6 long term studies highlighted the substitution of red and processed meat with fish , poultry low fat milk and nuts decreased the risk of diabetes by 35%
All these points highlight that our traditional eating practises are the healthiest, we just need to re learn them.

3. Move your body

Being active helps you control your weight as well as improves insulin sensitivity.
• Get active, start with 30 minutes a day for 5 days of the week. Walking is the easiest form of activity start and then you can try other forms of exercise.
• Put on the radio and dance away your calories. Make your family join in for a fun filled jam session at home.
• Download an exercise video and follow it
• At office, walk for your water, to deliver a message, to catch up with a colleague
• Walk to the market if safe instead of taking a car.
The benefits of even moderate exercise are humungous .Start today.

chairyoga yoga fitness

Preventing Diabetes is about making healthy choices for life, as the lady of the house you can create an environment where everyone benefits. You do not need to do anything separately, do it for the whole family.

Remember you are the pivot of the family and taking care of yourself is as important as taking care of others.