Now, coming to physical activity or the workouts it is a well-known fact that most of us spend our time sitting or lying down idle. This type of behavior is called a sedentary lifestyle. We should be standing up, walking, climbing stairs and doing some simple physical activities which should amount to at least 45 minutes every day. This should be done for at least five to six days every week instead of using elevators to your office to climb those stairs.
Walk at least 10 or 15 minutes every day, Try to do any simple workouts in your home itself. you can do High kneels running in place. you can buy an aerobic workout machine and do workouts on that machine, you can go for swimming lessons, you can go cycling and practice yoga if possible.
Make sure that when you are doing any kind of physical activity or workout, your heartbeat rises to at least more than 100 beats per minute and that we are sweating well.
Before you step up those gears, To more demanding and physical exercises get the note from your doctor and lastly, you should maintain normal body weight.
Maintain Normal Body Weight
Suppose your height is 170 centimeters, subtracting 100 from it gives us 70 and that should be the range of your normal decide body weight. Try to keep your body weight in the desired level by cutting down on those fats, by working out and adopting a healthy diet.
Screening Tests to Find Diabetes Early
If someone in your family is already diagnosed with diabetes and is taking medicines, Then you should be doing all the screening tests for diabetes.
Because early detection of diabetes is very important in the management of diabetes. If diabetes can be detected early enough, you can actually control it with just diet modification and changes in your lifestyle and without using medicines and insulin. So, some of the commonly used screening tests for diabetes is
1. Oral glucose tolerance test – in this test, you will be given 75 grams of glucose to drink mixed in a glass of water and the blood sample is taken after 2 hours of drinking that sample. If the value is below 200 milligrams per deciliter, then you are good to go! there’s nothing to worry!
2. Another test that can be done to detect diabetes early enough is doing a fasting blood sugar value FBS test in this test at least eight hours of fasting should be ensured before the blood sample is taken overnight fasting is mostly recommended. Fasting blood sugar values should be less than 126 milligrams per deciliter
3. hba1c test is also known as glycated hemoglobin test. It is also used for screening and this gives an average estimated value of your blood sugar for the last three months.
Suppose your doctor finds that your blood sugar value be it a fasting one, or an oral glucose tolerance test value is more than what is recommended, he will ask you to repeat that test once more before reaching a diagnosis. So, if a close relative of yours is already diabetic, please do the screening test as early as possible and keep doing it every year!
it is said that at least one in ten percent is suffering from diabetes and as of now there are almost 500 million diabetic persons in the world right now! So, that’s how you can prevent diabetes.
If you have any doubts you can ask any questions to doctors using the Dofody app
. This video was a special one dedicated to the World Diabetes Day which is being celebrated on November 14th of every year and this year’s theme is “family in Diabetes”
So, take care of those persons in your family who are suffering from diabetes. you can also share this video with others who have not yet been diagnosed with diabetes and prevent diabetes in all your family members. So, I will see you in the next one it’s me dr. prasoon take care and stay healthy and thank you so much for watching.