How to prevent diabetes | Yoganama

As per the CDC approved Diabetes Prevention Program, 7% weight loss helps most people reverse pre-diabetes and prevent diabetes.
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As per the INDIAB studies in India as well the numbers are similar. This translates to around 5-10kg weight loss on average which helps most people see improvements.
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This is best achieved through diet and, exercise. Rather than diet alone as most people gain back the weight they lose via dieting. And dieting alone doesn’t help improve body composition or metabolically active lean muscle mass.
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Stress is another factor as chronically high stress levels lead to hormonal changes, inflammation and poor eating habits etc.
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In terms of diet CDC US recommends a calorie deficit with 30% calories from fat (ideally 25%) and to replace/reduce saturated fat. In Indian studies recommendations are to increase protein and fiber as we eat a lot of grains and get 60-70% calories are from carbs.
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For exercise a mix of cardio and strength is best for insulin resistance. Recommendations are at least 150 mins a week of moderate intensity exercise (more is better) with twice a week strength training. Flexibility and mobility as often as you can.
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Stress management has no guidelines. Individuals should take their own call and do whatever helps them recover and get good sleep. Such as pranayama/meditation or other relaxation activities
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This reel is not a substitute for medical advice.
#diabetesprevention #insulinresistance #insulinsensitivity

[@praveensankella]

Wow great way to deliver content. Funny & insightful!!

[@yuganiranga5999]

You look so cute in sorts