In India, diabetes is no longer just a disease. Public Health experts are calling it an epidemic of our fast paced society. Due to changing eating habits, sedentary lifestyles, high stress jobs, genetic makeup and environment, the burden of diabetes is a huge one. Diabetes is of two types, Type 1 and Type 2. Type 1 is also known as juvenile diabetes since it occurs in children. It is a condition where the body does not produce insulin due to immune responses that affect the pancreas's beta cells. In Type 2 Diabetes the body makes insulin but the cells are unable to use the insulin. This is known as insulin resistance.

Changes in lifestyle are an important step that you can take to prevent Type 2 Diabetes. The sooner you start, the better!

Here are some ways to prevent type 2 diabetes:

• Maintain a healthy weight or lose weight if you are overweight - Excess weight especially in the abdominal region is the single most important risk factor of Type 2 Diabetes.It increases the risk by seven times! Losing weight and improving the distribution of fat in the body can go a long way in preventing type 2 diabetes. Weight loss of just 7-10% cuts down a person's risk by half.

• Exercise regularly - Being physically active has its benefits while trying to prevent diabetes. 30 minutes of physical activity five days a week helps lose weight, increases insulin sensitivity and lowers blood sugar. In your exercise routine include both aerobic exercise and resistance training. Studies have shown that a combination of the two helps to better control diabetes.

• Eat a healthy balanced diet - Have morefibre rich foods such as fruits, vegetables and whole grains.2-3 servings of whole grains lower the risk of Type 2 Diabetes by 30% and also provide more fibre which keeps blood sugar levels stable over a longer time. Replace sugary drinks and juices with plain water or unsweetened green tea. Cut down the sugar that you add to tea and coffee. Choose healthy protein from dals, pulses, beans, sprouts and lean meats like chicken and fish.Reduce the intake of fats, especially saturated and trans fats which are found in most street foods, packaged foods and red meats like beef, mutton and pork. Replace them with nuts and fatty fish which are a source of healthy fats like Omega 3 fatty acids.

• Limit your portion size - Reduce the portion size of your meals to control calories. Divide your plate into 3 and have 1/3 for carbohydrates like brown rice or whole wheat chapathis, 1/3 for a healthy protein and the other 1/3 for vegetables ( either cooked or raw). Eating at regular intervals will prevent overeating later and prevents fluctuation in blood sugar levels.

• Quit smoking -Smoking and diabetes affect the risk of heart disease in similar ways. Cigarette smoke and elevated levels of blood glucose damage the walls of the arteries leading to build up of fat deposits. This eventually clogs the arteries resulting in strokes.Those who smoke are 50% more likely to develop diabetes than those who do not smoke. If you smoke, take help to quit smoking.

• Drink alcohol in moderation - Alcohol contains a lot of calories, without any nutrient content. So these are empty calories which make you put on weight.It also stimulates appetite which could result in overeating and so results in fluctuation in blood glucose levels. This automatically increases your risk of Diabetes. If you do drink, it is recommended that men should not have more than two drinks a day and women should not have more than one drink a day. If you are following a regulated meal plan, your alcohol is counted as 2 fat exchanges.

• Get a good night's sleep - The link between sleep and diabetes may not be evident but is important. If you are not sleeping well, your body reacts to sleep loss. Sleep loss resembles insulin resistance leading to pre diabetes. Sufficient sleep of at least 7 to 8 hours a day will minimize the cravings for high calorie and junk foods. It also keeps you active throughout the day.

• Control your blood pressure - By being active, maintaining a healthy weight and eating a balanced healthy diet you can control your blood pressure. This is important as an elevated blood pressure can lead to damage of the eyes, heart and kidney if a person is prone to diabetes.

• Maintain your cholesterol levels in safe limits - Diabetes affects the good cholesterol by increasing bad cholesterol and triglycerides, resulting in a condition called Diabetic Dyslipidaemia. You can reduce the risk of heart diseases and diabetes by maintaining the cholesterol levels in range. Eat healthy fats and use healthy cooking methods like boiling, poaching, grilling, pressure cooking etc.

• Visit your doctor for regular check-ups - The risk of diabetes, hypertension, and heart diseases increases as you grow older. It is better to get a yearly medical check-up done particularly after the age of 35 years.

• De-stress - Stress hormones like epinephrineand cortisol raise the blood sugar levels which increases the risk for diabetes. Physical and emotional stress leads to an increase in blood sugar.Those who work at high stress jobs are exposed to long-term stressors. These have an adverse effect on the body and blood sugar levels. De stress yourself by meditation, listening to music, doing yoga or take up a hobby which you like.