Last night I was scrolling my facebook when I saw a meme that cracked me up. It was that “Logoun ko dada jee ki wirasat sy jaidadein milti hain aur hamein sugar blood pressure jesi beemariyan” (people get inherited properties of grandfather and we have diseases like diabetes and blood pressure). That was hilarious but true. Especially when it comes to diabetes, it has become a growing health epidemic and has affected more than a million people in the world. Heredity is a major risk factor in developing type 2 diabetes. Having a parent or sibling or any close family member with type 2 diabetes greatly increases your risk for getting this disease at some stage in your life. But there are some things that you need to know and follow. Although it is quite challenging to prevent diabetes if it runs in your family, still it is possible to some extent.
1.Healthy, Well-Balanced Diet:
The first step to take is a good, healthy, and well-balanced diet. Your diet should include high-fiber foods, whole grains, more fruits and vegetables and heart-healthy fats. Also, try to use canola oil instead of vegetable oil and whole grain pasta rather than regular pasta. Moreover, you should avoid foods that are high in saturated and trans fat. And most importantly reduce your salt intake and choose low-fat dairy products.
2.Make Exercise Your Priority:
Exercise is the key to prevent diabetes if it runs in your family. Physical activity for at least 30 minutes a day is the best thing you can do for yourself. You don’t need to go to the gym for this in fact, you can do exercises like swimming, walking, climbing stairs, and running. But if you want working out at the gym then it is also sufficient to prevent this disease.
3.Say No To Smoking:
If sugar runs in your family then excessive smoking will increase your risk of developing type 2 diabetes. If you find it difficult to quit smoking then seek help and consider taking effective steps to quit. But make sure you do this because you can’t prevent this disease while smoking.
4.Maintain Your Blood Pressure:
According to many studies, high blood pressure makes you more prone to developing type 2 diabetes. You have to keep an eye on your blood pressure. Try to keep it in control especially if diabetes runs in your family.
5.Reduce Your Stress Level:
Stress is the root cause of many diseases and this is one of them. If you have had a history of diabetes in your family then stress can activate it in you as well. So, it is in your best interest to keep stress in control. However, if you have some serious mental health issues, consult with the psychologist.
Also, go for regular medical examination and talk to your physician if you suspect any signs and symptoms of diabetes. Never ignore any changes occurring in your body because your little carelessness can lead you to serious complications.
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