Five Simple Ways You Can Help Reverse the Diabetes Epidemic

In India it is estimated that presently 19.4 million individuals are affected by Diabetes, which is likely to go up to 57.2 million by the year 2025. The reasons for this escalation are due to changes in lifestyle; people living longer than before (ageing) and low birth weight could lead to diabetes during adulthood.

The increased incidence is linked to obesity and inactivity. With a few simple adjustments, you can reduce your diabetes risk:

1. Achieve and maintain a healthy weight. Being overweight can keep your body from making and using insulin properly. Excess body weight can also cause high blood pressure. Set a goal to lose a pound a week.
2. Be physically active for 30-60 minutes on most days of the week. Physical activity can help you control your weight, blood sugar, and blood pressure. It can raise your HDL (good) cholesterol and lower your LDL (bad) cholesterol.
3. Reduce serving size of main courses, meat, desserts, and foods high in fat. Increase the amount of
   fruits and vegetables you eat.
4. Limit your sodium (salt) intake to less than 1,500 mg at day - about ½ teaspoon of salt.

When you encourage your loved ones, children, neighbors, friends, and co-workers to walk with you and to eat healthfully, you are also helping them reduce their diabetes risk.

Centers for Disease Control and Prevention. 2008.