Blood sugar or glucose is an essential source of energy for the cells in our body, especially the brain. However, having too much or too little glucose in the blood can lead to serious health problems. Diabetes is a condition where the body cannot regulate the blood sugar levels properly, either due to insufficient insulin production or insulin resistance. Insulin is a hormone that helps the glucose enter the cells and be used for energy.
In this article, we will discuss the causes, prevention and management of blood sugar rise in Indian adults. We will also look at some statistics and facts about diabetes in India and how it affects the health and quality of life of millions of people.
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Causes of Blood Sugar Rise in Indian Adults
There are a number of factors that contribute to the rise in blood sugar
levels in Indian adults. These include:
- Obesity: Obesity is a major risk factor for
diabetes. In India, the prevalence of obesity is increasing, particularly
among young adults. Obesity can cause insulin resistance, which means that
the body does not respond well to insulin and cannot use glucose
effectively.
- Physical inactivity: Physical inactivity is another major
risk factor for diabetes. In India, many adults lead sedentary lifestyles,
which contributes to the rise in blood sugar levels. Physical activity
helps to lower blood sugar levels by increasing insulin sensitivity and
glucose uptake by the muscles.
- Unhealthy diet: An unhealthy diet is also a major risk
factor for diabetes. In India, many adults eat a diet that is high in
sugar, processed foods, and saturated fat. These foods can increase blood
sugar levels by raising the demand for insulin and causing inflammation in
the body.
- Genetics: Genetics also plays a role in the
development of diabetes. However, even people with a genetic
predisposition to diabetes can lower their risk by making lifestyle
changes. Some genes can affect how the body produces or responds to
insulin, or how it metabolizes glucose.
Prevention and Management of Blood Sugar Levels
The good news is that many of these risk factors can be modified by
adopting healthy lifestyle changes. Some of the preventive and management
measures that can help lower blood sugar levels and prevent or delay diabetes
complications are:
- Maintaining a healthy weight: Maintaining a healthy weight is one of
the best ways to prevent diabetes. Adults should aim for a BMI of 18.5 to
24.9. Losing excess weight can improve insulin sensitivity and reduce
inflammation in the body.
- Being physically active: Adults should aim for some aerobic activity each week. Yoga is best for all adults
– keeps body and mind fresh. Physical activity helps to lower blood sugar
levels by increasing insulin sensitivity and glucose uptake by the
muscles.
- Eating a healthy diet: A healthy diet for people with diabetes
includes plenty of fruits, vegetables, and whole grains.
- Getting regular checkups: Adults with risk factors for diabetes
should get regular checkups with their doctor. This includes checking
blood sugar levels and getting an eye exam. Regular checkups help to
detect any signs of diabetes or its complications early and take
appropriate action.
Lifestyle Changes for People with Diabetes
If you have diabetes, there are a number of lifestyle changes that you
can make to control your blood sugar levels. These include:
- Taking medication: If you need to take medication for
diabetes, it is important to take it as prescribed by your doctor.
- Following a healthy diet: A healthy diet for people with diabetes
is similar to the healthy diet for people who are trying to prevent
diabetes. It includes plenty of fruits, vegetables, and whole grains. It
is also important to limit sugary drinks, processed foods, and saturated
fat.
- Being physically active: Physical activity is important for
everyone, but it is especially important for people with diabetes. Aim for
at least 150 minutes of moderate-intensity aerobic activity or 75 minutes
of vigorous-intensity aerobic activity each week.
- Managing stress: Stress can lead to high blood sugar
levels. Find healthy ways to manage stress, such as yoga, meditation, or
spending time in nature.
- Herbal remedies: There are a number of herbs that have
been shown to help control blood sugar levels. These include –
- Karela: Karela or bitter gourd is a vegetable
with important medicinal value. It contains three active substances that
have anti-diabetic properties: charantin, vicine and polypeptide-p.
Karela also contains lectin that reduces the appetite and lowers blood
glucose levels. Karela juice can be prepared by peeling the skin of
bitter gourd, slicing it into pieces, soaking them in water for 30
minutes, adding salt and lemon juice and blending them into a fine consistency.
Karela juice can be taken on an empty stomach every morning to control
blood sugar levels.
- Methi seeds: Methi or fenugreek seeds are rich in
fiber, protein and amino acids that help lower blood glucose levels.
Methi seeds also stimulate insulin secretion and improve insulin
sensitivity. Methi seeds can be soaked in water overnight and consumed
the next morning along with the water. Alternatively, methi seeds can be
powdered and added to food or taken with water before meals.
- Jamun seeds: Jamun or black plum is a fruit that
has anti-diabetic properties. Jamun seeds contain alkaloids that prevent
the conversion of starch into sugar. Jamun seeds also reduce the
absorption of glucose from the intestine and increase the uptake of
glucose by the cells. Jamun seeds can be dried, powdered and taken with
water twice a day.
- Amla: Amla or Indian gooseberry is a rich
source of vitamin C and antioxidants that protect the cells from
oxidative damage. Amla juice also enhances the secretion and activity of
insulin and reduces the resistance of cells to insulin. Amla juice can be
prepared by extracting the juice of fresh amla fruits and adding honey or
jaggery to it. Amla juice can be taken once or twice a day before meals.
- Triphala: Triphala is a combination of three
fruits: amla, haritaki and bibhitaki. Triphala churna is a powder made
from these fruits that has multiple health benefits. Triphala churna
helps in detoxifying the body, improving digestion, regulating bowel
movements and reducing blood glucose levels. Triphala churna can be taken
with warm water or honey before bedtime.
Conclusion
Blood sugar rise and diabetes are major health challenges in India, affecting millions of people and increasing the risk of various complications. However, by adopting healthy lifestyle changes, such as eating well, exercising regularly, managing stress, quitting smoking and limiting alcohol, people can prevent or delay the onset of diabetes and improve their quality of life. People with diabetes can also control their blood sugar levels and prevent or delay diabetes complications by following their doctor’s advice, taking medications as prescribed, monitoring their blood sugar levels and taking care of their overall health. Diabetes is not a death sentence, but a manageable condition that can be overcome with awareness, education and action.
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