According to a report by WHO, the number of people living with diabetes has jumped from 4 million in 1980, to 25 million in 2014.
There are now four times as many people in the world living with diabetes today than in 1980 and poor diet and a lack of exercise are largely blamed.
Diabetes is the general term used for conditions which lead to an increase in glucose levels in the blood. This disease is becoming a threat to humanity and with a proper diet and lifestyle change, you can control your blood sugar levels.
Today is World Diabetes Day, which is observed on November 14 each year — to raise awareness and provide affordable care to all. Here are 8 crucial ways to control your blood sugar levels;
1. Lifestyle modification: Idle habits, eating more junk and fatty food and erratic meal habits – all contribute towards the risk of having diabetes. Every extra hour of sitting increases the risk of having diabetes by a fifth. So, by an intensive lifestyle modification, adopting of healthy diets and increased physical activity, type 2 diabetes can be prevented. 
2. Obesity: Gaining weight may make you susceptible to diabetes. Try to maintain an ideal body weight, that is to keep the BMI less than 22.9 Kg/m2 and waist circumference to less than 90 cm in male and 80 cm in females. Get rid of excess weight through a regimented diet and exercise plan. There are no shortcuts to lose weight. Weight loss and a good diet can even reverse pre-diabetes. 
3. Food habits and balanced diet: Eating at the right time. An appropriate amount of a balance carbohydrates, fats and proteins with fruits is essential. Studies have shown that missing breakfast increases the risk of developing diabetes. Replace heavy meals after prolong gap with small healthy snacks to munch on. Try to replace your normal rice with brown rice and refined flour with whole grains.
4. Exercise regularly: From a brisk walk to other forms of exercise. Exercise daily for at least for 30 to 45 minutes. Idle habits are contributing in a big way to increasing incidences of diabetes. So make sure to take small breaks in between your work to exercise a bit or subscribe to a daily workout routine.
5. Adequate sleep: Not just food and exercise but proper rest is also very important. Getting 7-8 hours of sleep every day is a must as our body rejuvenates itself during sleep by eliminating the toxins which accumulate during the time we are awake. Late nights and late mornings also up the risk of having diabetes and hypertension.
6. Manage stress: Stress has invaded every part of human life in today’s world. From kids to elderly, stress has become all-encompassing. With too much work and not active break or recreational activities that make us happy and content, we risk ourselves to many diseases and diabetes is one of them. While this needs to be addressed at a higher level, it is essential that a person find ways to mitigate this stress.
7. Regular check-ups: Regular blood sugar monitoring, essential intake of medicines and a review check-up with your doctors at regular intervals is a must.
8. Family history of diabetes: You inherit a predisposition to the condition and then something in your environment triggers it, especially if there is a history of obesity. Type 2 diabetes has a stronger connection to family history and lineage than type 1, however, with proper diagnosis on time it can be kept under control.
