Written by Bhavyajyoti Chilukoti | Updated : November 21, 2016 7:11 PM IST
India is home to about 62 million diabetics with nearly 70,000 children suffering from the condition. And lifestyle is one of the common modifiable factors of the growing epidemic, says Dr Sanjay Kalra, Consultant Endocrinologist, Bharti Hospital Karnal & Vice President, South Asian Federation of Endocrine Societies. So control the 10 ‘S’ factors that can help you to reduce the risk of diabetes-associated complications.
Salt: It is advised that the dietary salt intake should not be more than 2- 3 gms per day as high salt can increase the risk of high blood pressure and heart disease, which are the known risk factors of diabetes. Hence, stay away from snacking on processed foods, which are loaded with salt.
Smoke: Did you know that diabetics who smoke or those having a history of smoking are at a high risk of diabetes and its associated health complications like kidney disease and heart disease? Moreover, poor blood exacerbated by smoking can lead to nerve damage and eye problems in diabetics.
Saturated fat: High intake of saturated fats increases the cholesterol content in the body, which puts you at a risk of diabetes. Moreover, saturated fats can increase the likelihood of developing diabetic stroke and increasing circulatory problems.
Sedentary lifestyle: It goes without saying that sedentary lifestyle is one of the topmost causes of type 2 diabetes. The lack of physical activity causes circulatory suppression, which can increase the risk of diabetes and its related health complications. So start exercising at least for 30 minutes every day.
Sitting for prolonged hours: Given the current job profile, sitting for long hours is what makes the condition worse for diabetics. It not only causes suppression of the circulatory system but also leads to obesity and increasing the risk of heart and liver disease, which can increase the risk of diabetes.
Stress: The hormones released when stressed plays havoc with the glucose metabolism. Stress not only increased the blood levels of cortisol and blood pressure but also produces more glucose, leading to uncontrolled diabetes. And if unattended, it can lead to long-term damage to the brain and other parts of the body.
Sugar: One of the first things that most diabetics cut off on their list of ingredients is sugar. Not just table sugar, even foods rich in glycemic index and those containing high fructose content like corn syrups and packaged drink should be eliminated.
Sleep: If you are suffering from lack of sleep, the body interprets it as stress stimuli, which mimics the brain’s response to stress. This causes an increase in the levels of stress hormones, which causes blood pressure, high blood glucose levels and promotes insulin resistance.
Sunlight: Spending times indoors not only leads to low exposure to the sum but also interferes with the calcium absorption and bone health. As lack of vitamin D can lead to diabetes and pre-diabetes as it is linked to insulin resistance, it is advised to bask in the sun during the morning to get vitamin D.
Sex/Gender: As compared to men, women with a high body mass Index (BMI) are known to be at a risk of diabetes. The excessive glucose is stored in the abdominal region, which further worsens the condition in females, especially after menopause.
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