India is the diabetes capital of the world, with over 60 million diabetics, and 77 million in the pre diabetic stage.  It is time now to fight this epidemic that kills more people than any other disease.  Take these ten oaths today to stop diabetes !

Oath 1 # : I will control my weight

Being overweight increases the chances of developing type 2 diabetes seven fold.  To cut your chances of developing type 2 diabetes, lose 7 to 10 percent of your current weight.

Oath # 2: I will stay active throughout the day 

The recent Nurses’ Health Study and Health Professionals follow-up study suggest that walking briskly for half hour every day reduces the risk of developing type 2 diabetes by 30 percent. Two hours of TV watching increased the risk of type 2 diabetes by 20 percent. So take an oath today to cut down on TV watching and start that brisk walk!

Oath # 3: I will choose whole grains over refined carbs

The study found that women who averaged two to three servings of whole grains a day were 30 percent less likely to have developed type 2 diabetes than those who rarely ate whole grains and eating extra 2 servings of whole grains a day decreased the risk of type 2 diabetes by 21 percent. Whole grains have a low glycemic index (the extent to which a food raises blood sugar levels) since they contain fiber which slows down digestion of starch and leads to lower increases in blood sugar.  Besides they are also rich in other vitamins and antioxidants that help reduce risk of diabetes.

If you eat mostly highly polished rice or maida mixed wheat, replace them today with fresh whole wheat, unpolished rice or brown rice. Include more of  barley, finger millet (ragi) and jowar.

Oath #4. I will skip the sugary drinks and sweets

Like refined grains, sugary beverages have a high glycemic load, and drinking more of this sugary stuff is associated with increased risk of diabetes. There is mounting evidence that sugary drinks contribute to chronic inflammation, high triglycerides, decreased “good” (HDL) cholesterol, and increased insulin resistance, all of which are risk factors for diabetes. 

Replace sugary drinks with tender coconut water, buttermilk or just plain water 

Oath #5.  I will avoid red meat and choose poultry, or fish instead

The evidence is growing stronger that eating red meat (beef, pork, lamb) and processed red meat (bacon, hot dogs, deli meats) increases the risk of diabetes, even among people who consume only small amounts. eating just one daily 3-ounce serving of red meat—say, a steak that’s about the size of a deck of cards—increased the risk of type 2 diabetes by 20 percent. Eating even smaller amounts of processed red meat each day—just two slices of bacon, one hot dog, or the like—increased diabetes risk by 51 percent.

Choose boiled or steamed oily fish instead of red meat. Oily fish are rich in heart healthy omega 3 fatty acids .

Oath # 7:  I will choose black or green tea 

Countries with high black tea consumption have lower type 2 diabetes rates, compared to other nations, researchers reported in BMJ Open.  Both black and green tea have been known to have beneficial effects on reducing inflammation and resulting in a decrease in number of fat cells.

Oath # 8 :  I will get regular health checks

Regular health checks are important for all age groups since being pre warned is being pre armed.  A high fasting sugar or a sugar level that is on the higher end of normal are red flags to be on high alert for!

Schedule an annual comprehensive medical check up and follow up regularly with your doctor.

Oath #9:  I will include light weight training

Weight training  helps improve muscle toning and building.  Since muscle cells are active,  they not only help burn more calories, but also take in glucose more effectively than fat cells.  The result of all this, is improved blood levels of sugar and insulin,.

Oath # 10:  I will quit smoking

Smoking is an independent risk factor for diabetes and heart disease.  Smoking damages the walls of the arteries in such a way that blocks can occur easily.  

Quit smoking today, or get professional help to gradually wean yourself off of it.

While there is not much one can do about risk factos such as family history or ethnicity, paying attention to modifiable lifestyle and nutrition related factors will go a long way in preventing diabetes.