Previously we used to think that diabetes is disease is of the rich, affluent as they are taking too much diet or too much of sugar and other high protein, high fat diets with with sedentary lifestyles. Not so in 2022.

Today we see people who work for 12 to 14 hours they are diabetic as the intake of carbohydrates is very high. Even among the non vegetarian people intake of protein is very less.

We have to think accordingly and adopt a good active lifestyle and decrease our carbohydrate rate intake to reduce this pandemic of diabetes. Because at present there is a population of more than 60.7 million which is at risk for getting diabetes. In North India, in North India, one in every 10 person is in diabetes.

So with just a little changes with your diet and a healthy active lifestyle you can manage your sugar. And even you can manage your life, uh, you can manage your active lifestyle also.

The age old saying take breakfast like a king lunch like common man and dinner like a miser holds true even today but in this busy life we are doing an absolute reverse. Go for walks after evening meals. Don't take your walking partner as a friend only with whom you are going for a chat. Take him/her as your competitor in walking.

I ask them to decrease the meal size, eat a colourful plate of food rich in all nutrients . And go for at least 10 to 15 minutes after every meal.

Concentrate on your walk, things will improve and you will decrease the surge of glucose, glycemic variability will not be too high. And if glycemic variability is not too high, chances of having diabetic kidney disease or having heart failure or ECG abnormalities is very less, or cardiac imbalance in your body can be avoided.

So maintain good weight, eat less carbohydrates and sugars, eat a colourful plate of food and go for daily walks, this can reduce the risk of diabetes and metabolic syndrome.