Over the past few years, our lifestyles have changed dramatically. Unhealthy eating habits, lack of sleep, and lack of regular exercise have become commonplace, making us more susceptible to lifestyle-related diseases such as diabetes. This disease occurs when the body becomes insulin resistant or loses the ability to produce enough insulin. This causes excess sugar to build up in the body, increasing the risk of heart-related illnesses, stroke, and kidney failure.
According to World Health Organization (WHO) statistics, approximately 422 million people worldwide suffer from diabetes, the majority of whom live in low- and middle-income countries. Additionally, 1.5 million people have died as a direct result of the disease.
According to the WHO, there is a globally agreed goal to halt the rise in diabetes and obesity by 2025. Because diabetes is a lifelong disease, it is important for patients to manage it well by adopting a healthy lifestyle. This includes adopting simple habits like eating a nutritious diet, exercising regularly, reducing stress, and sleeping well for overall health. Health insurance plan.
eat a nutritious diet
This is the holy grail of diabetes management because what you eat has a direct impact on your blood sugar levels. Here are some tips to keep in mind.
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Although no foods are strictly prohibited, eating plenty of vegetables, fruits, and whole grains is recommended. These suppress insulin levels.
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There is no limit to the amount of rice and roti, but it should be a quarter of your meal.
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Increase your intake of fat-free dairy products and red meat.
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Avoid foods that are high in sugar.
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Carbohydrates are converted to sugar, so consume them in moderation.
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Choose a moderate amount and avoid overeating.
move your body
If you're a diabetic (or even if you're not), physical activity is important to keep your blood sugar levels stable. It can be anything from a brisk walk to the gym, a cross-training session, or a bike ride. The following points should be kept in mind:
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Try 30 minutes of moderate-intensity aerobic exercise five days a week or 75 minutes of vigorous-intensity aerobic exercise each week.
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Try to incorporate strength training into your routine at least twice a week to increase your endurance.
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Apart from the time dedicated to training, try to be more active throughout the day. For example, if you need to go to the market, walk instead of getting in the car.
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To track your daily progress, try an activity tracker.
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If you've never exercised before, don't set high goals. Take it slow and steady.
stress management
Another important lifestyle change, especially if you have diabetes, is managing your stress levels. This is because high cortisol levels cause blood sugar levels to rise abnormally. This can also lead to skipping meals or forgetting to take medications. Here's what you can do:
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Exercise regularly to keep stress levels in check. An increase in endorphins in your body makes you feel good and relaxed.
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Try meditation or yoga to calm your mind. There are some free videos you can check out online.
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Build a reliable support system of friends and family who are there for you when you're at your lowest.
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Listen to soothing music and relax when you need it most.
sleep well
Because our lives are so busy and we juggle multiple responsibilities, most of us sometimes sacrifice sleep. However, there is a problem with this. Lack of sleep can have a negative effect on the heart, kidneys and pancreas (blood sugar levels rise). According to the American Academy of Sleep Medicine, adults should get at least seven hours of sleep each night. Here's how to get more sleep.
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Keep your bedroom dark so that light doesn't disturb your sleep. At the same time, make sure the temperature in your room is comfortable to avoid tossing and turning during the night.
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Refrain from using any electronic devices such as television, computers, and smartphones one hour before bedtime.
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Exercise and stay active throughout the day.
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Create a nighttime routine that prepares your mind for sleep. This may include taking a warm shower, reading a few pages of a book, or writing in a journal.
Monitor levels regularly
This habit is often ignored, but it can go a long way in helping you live a healthier tomorrow with diabetes. Regularly monitoring your blood sugar levels will help you stay on top of changes in your blood sugar levels. There are a few things to keep in mind.
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Check your blood sugar levels every few days to keep them on track.
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Take your medicine regularly as prescribed by your doctor.
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Be sure to attend all visits scheduled by your doctor to address any concerns or adjust your plan as needed.
Get comprehensive health insurance
Apart from these measures, it is equally important to invest in comprehensive health insurance that can provide you with financial protection and quality medical care, ensuring that your peace of mind remains intact during the crisis. At the same time, policyholders also enjoy tax benefits**.
Bajaj Allianz's Health Guard policy offers a wide range of benefits and ensures that policyholders are covered against high costs related to illnesses and surgeries.
There are three plans available.
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Health Guard – Silver Plan: Rs1.5/Rs 200,000
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Health Guard – Gold Plan: 3 / 4 / 5 / 7.5 / 10 / 15 / 20 / 25 / 30 / 35 / 40 / 45 / 5 million rupees
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Health Guard Platinum Plan: Rs 5 / 7.5 / 10 / 15 / 20 / 25 / 30 / 35 / 40 / 45 / 50/ 75 million/billion
Here are some of the benefits under this policy:
Hospital treatment: This benefit is applied if the policyholder is hospitalized due to an accident or injury during the insurance period on the advice of a doctor specified in the insurance contract.
Compensation for pre-hospitalization expenses: Compensation will cover medical expenses incurred due to an injury or illness occurring within 60 days before hospitalization, if the illness or injury subsequently requires hospitalization*
Convalescent period benefit: If hospitalized for more than 10 consecutive days, the policyholder will receive a benefit of Rs 5,000. The benefit amount varies depending on the contracted plan*.
daily cash benefit: A daily allowance of 500 rupees/day will be paid for up to 10 days* as accommodation expenses.
Insurance amount of reinstatement benefit: If hospitalization coverage is terminated during the insurance period, 100% of the basic insurance amount will be recovered*.
Compensation for expenses after hospitalization: Covers medical expenses due to illness or injury that occur after 90 days after hospitalization. These costs are incurred in relation to the same illness or injury that occurred during the previous hospitalization*.
Preventive health checkup: Receive a free preventive health checkup at the end of the extension period. Reimbursement amounts vary depending on the plan selected. *
In some cases, diabetes can cause other health complications and affect other organs such as the heart, kidneys, and brain. In that case, critical illness insurance Bajaj Allianz General Insurance insurance is very helpful as it covers 10 critical illnesses.
Diabetes is a condition that must be properly managed to prevent further damage to organs. As the saying goes, it's better to be safe than sorry. Adopt a healthy lifestyle and live a better tomorrow.
*Standard terms and conditions apply
**Tax benefits are subject to change according to prevailing tax laws.
#Please see the IRDAI official website for details.
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