How to prevent type 2 diabetes?

             Before I advise those with diabetes,I would like to advise those without it to how to prevent diabetes.Studies have shown that,South Asian people are five times more likely to develop type 2 diabetes than white population and they develop this a decade earlier.They also develop diabetes at a lower level of obesity.The reasons for this are many,but to list a few

1.Genetic and ethnic preponderance.

2Abundance of processed,high fat and high sugar foods.

3.Reduced amount of energy expenditure compared to previous years.

4.We see a lot of our children spending time in front of TV and computers than at the playground.

5. Our job requirements force us to take up fast foods than conventional foods prepared from fresh vegetables and food items.So we consume high calorie,high fat,high density convenience foods more often.We ask for jumbo sized pizzas,burgers,pastries etc.

             So first step to prevent diabetes and hypertension is to avoid junk foods and go out and walk everyday.Our elders have said “Take the breakfast like an emperor,lunch like a king and dinner like a beggar” ,but we are eating the other-way round.The idea is very simple, consume maximum calories when you are about to spend them,not when you are going to rest.Accumulation of intra-abdominal fat is an independent Diabetogenic risk factor.Current smoking is associated with increased risk of ischaemic stroke.The risk is increased exponentially with number of cigarettes smoked.

            I hope starting from today,you will take steps to avoid at least some of the risk factors I mentioned above.

Dr.Prabhakar Mallya.