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You may not realize how important vitamin D is to your health, until you have an increased risk of contracting certain diseases. While you may think that vitamin D deficiencies are a rare phenomenon, a recent study can only differ. This suggests that 70% of North Indian women are actually deficient in vitamin D! And to make matters worse, it increases their risk of developing type 2 diabetes. This study was conducted by Fortis C-Doc in badociation with the Diabetes Foundation of India and the National Foundation for Cancer Research. obesity and cholesterol diabetes and AIIMS. This effect was more relevant in pre-diabetic women. Pre-diabetic people are those who have high blood sugar but are not high enough to be considered type 2 diabetes. Results have shown that low levels of vitamin D in women are linked at high levels of blood sugar. A study published in the British Medical Journal found that despite exposure to the sun, 68.6% of pre-diabetic women are deficient in vitamin D. Only 5.5% of women had adequate levels of vitamin D. Vitamin D deficiency can also affect the health of your bones
Also read: 8 Ways to Avoid Developing Diabetes
Type 2 Diabetes is a disease characterized by resistance to the disease. insulin that causes high blood sugar. It affects millions around the world every year. But the good news is that it's largely avoidable and that too, with the help of simple lifestyle modifications.
Here are 6 simple ways you can reduce your risk of diabetes.
Reduces carbohydrates and refined sugar
Carbohydrates and refined sugar increase your blood sugar. Your body quickly breaks down these foods into molecules that are quickly absorbed into your bloodstream. To combat this, your pancreas produces insulin. Over time, your body becomes resistant to insulin and blood sugar levels continue to increase; these factors contribute to the development of type 2 diabetes. According to a detailed badysis, people who have consumed too much carbohydrate and refined sugar are at increased risk of developing diabetes. Therefore, you must reduce your consumption of carbohydrates and sugar.
Carbohydrates and Refined Sugar Increase Your Blood Sugar Level Also read: These 7 fats should be included in your keto diet
2. Watch your portions
There are days when food seems irresistible. This makes you inclined to overeat. But is it a healthy habit? Of course not! It contributes to weight gain and, over time, can contribute to the development of type 2 diabetes. Eating too much increases your blood sugar levels quickly. Insulin is also released into the body to control blood sugar levels. Over time, it can increase the risk of diabetes. Portion control can be useful in this case.
3. Stick to a high-fiber diet
A high-fiber diet includes foods that do not break down easily. These foods take a lot longer to digest and do not contribute to a sudden increase in blood sugar. They also prevent you from eating too much and too often. Slow absorption of food and a feeling of fullness help reduce the risk of diabetes.
High-fiber foods take much longer to digest and do not contribute to a sudden increase in blood glucose Photo Credit: iStock
See Also: Wish To Get A Slimmer Size? Eat high fiber foods
4. Staying on a Low Carb Diet
A low carb diet or a ketogenic diet can be very helpful in inducing weight loss. But on top of that, it helps you keep diabetes at bay. Minimizing carbohydrates prevents sudden spikes in blood sugar that lower your risk of type 2 diabetes.
5. Weight loss if you are obese
Obesity and the overweight are some of the major contributing factors to diabetes. These come from a sedentary lifestyle and unhealthy eating habits. Therefore, spending time in the gym, losing those extra pounds, especially those accumulated around your belly, can be helpful in reducing your risk of diabetes.
Obesity is an important factor contributing to diabetes Also read: These 7 amazing foods help in rapid weight loss: Must include in your diet
6. Exercise
Exercise is a great way to stay fit. It helps burn extra calories and induces weight loss. Another important benefit of exercise is its ability to increase the insulin sensitivity of the cells. Frequent workouts are strongly related to better function and insulin response. Look for a form of workout that you would enjoy and practice regularly to keep diabetes at bay
Read also: The best exercises to burn maximum calories at least
Disclaimer: This content includes generic information only. This is by no means a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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