It is a very logical question to ask, if diabetes can creep in without any symptoms, there should be some method to prevent, stop or at least delay its onset. You know diabetes occurs due to some hereditary factors, that is how it is more common in some families or amongst brothers and sisters or first degree relatives (cousins). We have no control over that, except to avoid marriage in a family which has diabetes.
The other more important factors are environmental factors over which we have control and if controlled properly it can be really effective in preventing diabetes.
These are:
• Undue weight gain, specially truncal obesity
• Lack of physical exercises
• Unbalanced diet
• Smoking
• Exposure to repeated infections
But these factors cause or precipitate diabetes only in persons who have inherited the potential to become diabetic.
The ideal approach is, that if any member in the family has diabetes, others should ensure that they:-
• Maintain normal body weight, those who have the tendency to gain weight should be specially cautious. Overweight members must reduce weight, it is never too late.
• Do regular physical exercises, it helps in reducing weight, maintains muscle mass, improves insulin sensitivity and keeps blood sugar normal. If nothing else, have regular morning walks.
• Stop smoking forthwith. One cannot reduce smoking, it is picked up again. Smoking not only raises blood sugar but also aggravates high blood pressure, heart attack, and harms circulation in blood vessels of the legs.
• Switch over to balanced diet, reduce sugar intake, sweets, cold drinks, starch, fried food, dry fruits, extra fats.
• Cooking fats should be limited and modified to monosaturated fats (mustard oil, soyabean oil) and polyunsaturated fats (sunflower oil, corn oil or Safola) in equal proportions.
• Get your blood sugar and cholesterol checked up periodically.
• Special precautions for women to have preconception counselling to avoid mishaps.
• If glucose intolerance is detected at earlier stages, some simple precautions can really be effective. Try to diagnose the disease at the earliest.
Calories Consumed During Various Activities
Sleeping – 65 Cal / hour
Lying Awake – 77 Cal / hour
Sitting at Rest – 100 Cal / hour
Standing Relaxed – 105 Cal / hour
Light Activitiea:Slow Walking Slow Cycling Household work – 200 Cal /hour
Moderate Activity: Dancing, Gardening Golf, Table Tennis Scrubbing the Floor – 300 Cal / hour
Heavy Activity: Swimming, Jogging Carpentry – 600 Cal / hour
Calorie Needs According to Age
Infants
0 – 6 months 118 Cal / kg
0 -12 months 108 Cal / kg
Children
1 – 3 years 1220 Cal / day
4 – 6 years 1720 Cal / day
7 – 9 years 2050 Cal / day
10 – 12 years (boys) 2420 Cal / day
10 -12 years (girls) 2260 Cal / day
Adolescents Boys
13 -15 years 2660 Cal / day
16 -18 years 2820 Cal / day
Girls
13 -15 years 2360 Cal / day
16 -18 years 2820 Cal / day
Adult males
Sedentary work 2400 Cal / day
Moderate work 2800 Cal / day
Heavy work 3900 Cal / day
Adult females
Sedentary work 1900 Cal / day
Moderate work 2200 Cal / day
Heavy work 3000 Cal / day
Pregnancy (Normal) +300 Cal / day
Lactation (Normal) +550 Cal / day
The Calorie Needs According to Body Weight
Normal weight Adult 25 Cal / kg ideal body weight
Overweight Adult 20 Cal / kg ideal body weight
Under-weight Adult 30 Cal / kg ideal body weight