For those who have been diagnosed with type 2 diabetes it is important to maintain a proper diet, get in the right amount of exercise, lose weight and even stop smoking.

This article will explain a bit more about proper diet and exercise for those with diabetes.

Adhering to a diet specifically set up to help keep the type two diabetes under control is important to ensure a long and healthy life.

Foods that are rich in carbohydrates are directly connected to blood glucose levels. It is crucial for people with type II diabetes to always keep their blood glucose levels down by limiting the consumption of foods that are rich in carbohydrates.

It’s fairly easy to spot foods that come in high carbohydrates. Basically, foods that contain high carbohydrates are foods that are high in sugar. For instances, candy, cakes, breads and chocolates are all rich in carbohydrates. People who are on a type 2 diabetes diet should keep away from such foods to avoid complications of their diabetes.

Other foods such as apples, bananas, yogurts, potatoes and yams also contain carbohydrates that are known as complex carbohydrates. Complex carbohydrates derived from apples, bananas, yogurts, potatoes and yams are much better than the ones derived from from foods high in sugar.

People who suffer from type two diabetes should stick to foods that have complex carbohydrates, rather than carbohydrates from fructose.

Eating plenty of vegetables is great for those who are on a type II diabetes diet. The diet should also contain lots of protein like lean cuts of meat and eggs. Fruits and dairy products are essential to a balanced diet.

Exercise is an important part to manage the diabetes. Exercise like walking your dog, playing badminton with your children or joining a pilates class at your local recreation center can help to increase the sensitivity to insulin in the body.

A type 2 diabetes diet and exercise are great ways to improve your diabetes. But before you start creating a solid plan or exercise, discuss your diet and exercise plan with your doctor.

Is there a successful treatment of type 2 diabetes? One that does not require unattainable lifestyle changes? You will find you don’t need to lose enormous amount of weight to reduce insulin resistance and lower blood glucose levels. Several studies have shown that a 10 to 20 pounds or 5 to 10 kilograms weight loss will be sufficient to improve your overall health.

Here are five choices to help achieve reduced blood sugars:

1. Lose at least 5-10lbs/2.25-4.5kg to start with. Then work out if you can continue to lose up to 10% of your initial body weight. Reducing your calorie/kilojoule intake to lose weight is the most powerful lifestyle change you can make to lower your blood sugar levels.

2. Reduce or eliminate sweetened or naturally sweetened beverages. These include regular soda or soft drink, fruit punch and natural fruit juices. Carbohydrates in liquid form are more rapidly absorbed than carbohydrates in a solid form. The liquid form can cause your blood sugar to rise to high levels. Digestion of the solid form is usually slowed down as they mostly contain fiber. Instead of regular soda, try sugar-free diet drinks which have no calories. It is best to limit fruit juice to 4oz/120ml per day, or eat fresh fruit. Fresh fruit has fiber, is more filling than juice and is more slowly digested and absorbed.

3. Eat several small meals throughout the day. It is better to evenly space your meals and snacks throughout the day rather than skip meals and just eat one or two large meals. Your pancreas needs to produce insulin each time you eat and in proportion to the size of the meal. If you eat large amounts of carbohydrate foods at each meal, your pancreas will have to go into overdrive to produce more, and you will have high blood glucose levels afterward. If you distribute your calories into three meals and two snacks each day, your pancreas will have an easier time.

4. Include more fiber in your food selection. Fiber has several beneficial effects: it satisfies hunger, blunts the rise in blood sugar, and lowers cholesterol levels. By choosing fresh fruit instead of juice, low-GI foods including whole grain bread and cereals instead of refined grains, and increasing the amount of fresh or frozen vegetables, your fiber level will be increased.

5. Increase your activity level. Work towards a goal of at least thirty minutes of brisk walking five to six times per week. This simple activity can often lower your blood glucose levels by fifty or more points. Exercise will help your insulin work far more effectively.

The deficiency of insulin - A major factor which promotes movement of glucose into certain cells and as well stimulate formation of glycogen from glucose results in a condition called Diabetes mellitus. This deficiency disturbs carbohydrates, protein and fat metabolism. Insulin is a major factor required for the diffusion of glucose into adipose and muscle cells decreases thus in diabetes. The resulting effect of this is hyperglycemia -A condition in which the concentration of blood sugar rises

This further calls for the kidney to excrete the excess. Here glycosuria occurs, that is, the appearance of glucose in urine and thus raises the osmotic pressure of the urine. More water and electrolytes are excreted causing the affected person to be dehydrated and extremely thirsty, a condition known as polydipsia.

Diabetes mellitus as I said earlier disturbs protein and fat metabolism. This results from the inability of the body cells to detrack glucose in the blood capillaries by diffusion which is a major role played by insulin.

This would no take us to the forms of diabetes mellitus. The two commonly known forms of diabetes mellitus are;

Insulin-dependent diabetes mellitus_IDDM. Also called Type 1 or juvenile onset diabetes mellitus. Non-insulin-dependent diabetes mellitus _NIDDM. Also called Type 2 or maturity onset diabetes mellitus.

Type 1 usually appear before the age of twenty and is an autoimmune disease, that is, the beta cells of the pancreas are destroy by the immune system.

Treatment of Type1 is by the injection of insulin few hours before meal several times daily or implanting of the an insulin pump to deliver the hormones. Insulin today are produced from bacteria given human insulin genes prior to the 1980’s when it came from pigs. In the future insulin producing cells may treat people with diabetes

Type 2 appear usually after forty years pf age and accounts for over 70% of diabetes cases. In this case the beta cells synthesize but body cells are too weak or insensitive to it and thus resulting in diabetes.

Causes of Diabetes Mellitus

The causes of diabetes mellitus are not clearly known. It is a mystery and so medical scientists and practitioners are unable to solve the mystery. There are several factors considered to be risk factors which may lead to diabetes mellitus and individuals must check them. These factors are briefly discussed below

Diet

Firstly diet is a major risk factor. Eating too much of carbohydrates, fats or proteins are all harmful. Our body requires balance diet for normal functionality and thus energy for these functions. Too much of any of these impedes the pancreas from insulin secretion thus increases increase in blood sugar and further diabetes mellitus. People’s habitual eating of processed carbohydrates should be checked and parents must further curtail their children’s intake of cakes , candies and so on. The ill effects of obesity should also be communicated as well as the importance of regular exercise.

Obesity

Obesity is another risk factor and seen as a condition of excessive body weight in comparison to the height of the individual. It is seen in patients suffering from Type 2 or NIDDM. Bulk fats in tissues hampers insulin functionality resulting in hyperglycemia.

Age

Over 40 years of age body functionality decreases. This is a risk factor as one grows older the activities decrease, weight gain occurs leading to the malfunction or dysfunction of the beta cells of the islets of Langerhans of the pancreas thus insulin secretion leading to the scourge.

Smoking

The federal ministry of health warns that smokers are liable to die young. This has a link to diabetes mellitus. Smokers are prone to diabetes mellitus especially those who some frequently. They develop joint mobility and retinopathy quicker and thus chances of immature deaths.

Africans especially those in tropical regions like Nigeria are advised to stop this habit as there is no reason to do so except health hazards. Temperatures are relatively average in comparison to Europeans or temperate regions of the world. Most African religions even warn against smoking.

Infections

Viruses such as Coxsackie B may infect the pancreas leading to destruction of the beta cells of the islets of Langerhans impairing insulin secretion.

Other factors include

* Alcohol intake

* Lack of regular exercise

* Emotional stress such as depression, death of close relative and much more.

Think you understand Diabetes? That’s when it gets dangerous.

As a 12 year old I was oblivious. At 14, scared and at 18, ignorant. Is adulthood any different?

Diabetes is an intriguing condition. Taking many months for the onset to take place (often called pre-diabetes), it creeps up on you and affects your world and everything in it; rather like the thief in the night who leaves you waking up to find an empty house.

Many people don’t realize but if pre-diabetes is discovered, the onset of full type 1 or type 2 diabetes can be stopped. The critical issue here is to recognize the signs. Perhaps you’re a little overweight, eating a lot of high sugar foods, feeling groggy in the morning (more than usual) or struggling to recover after exercise. It can be any one of a long list of symptoms. As always, prevention is better than a cure. This is particularly the case with Diabetes as scientists have, in recent years, steered away from developing a cure (many years and huge amounts of money have been spent searching for a break through) and focused on improving its management and medication.

Retracing the steps to my childhood, I can still remember my mother’s face when the aging, and eccentric, doctor informed her that “your son has diabetes”. She was crushed. She knew the implications. I on the other hand was far too busy chuckling at the clown picture on the A-Z chart. Oblivion. I was in pure oblivion. Scurrying to the hospital all I really remember of the nurse was the way she held a finger, my left index, out stretched and then…the pain. So much pain. Suddenly the lights went out and my head was comforted by the nearest pillow.

By the age of 14 I knew I was different. I must eat properly at all set meal times, I must always carry my dextrose tablets and refuse the candyfloss at the annual may fair. If not, it was a trip back to the eccentric doctor to hear about the severe side effects of acting the way I was.

Of course there is a bizarre benefit to experiencing a hypo aged 14. I knew what it was like to be drunk before many of my peers. The subtle but definite slide into a hypoglycemic state compares closely with an 18 year old at midnight at his/her college ball. The feeling of dizziness coupled with an inability to really react to anything. You lose perspective and everything suddenly becomes one hysterical joke. This is the body’s reaction as its internal systems work over time searching for sugar in the blood stream.

I have on more than one occasion struggled to pull myself out of the stupor of falling blood sugars. Sometimes, falling into a relaxed sleep really feels appealing (this actually being a hypoglycemic coma). It’s a strange sensation.

By 18 I didn’t care. And it wasn’t my blood sugars stopping me from standing at my college ball. Along came University and the pressures to fit in. Ultimately I did a lot I shouldn’t have and why? Because I had lived with Diabetes for 6 years now and I was becoming cocky and ignorant. I fear, knowing many diabetics of a similar age, I am not the only one to have had/experience these issues.

Now I look back and think about how I’ve managed my diabetes. My HBA1C, a three month blood sugar average, has always ranged between 7 and 8 mmol/l - seen as acceptable by the consultants and doctors I have visited over the years. However, I think about the pressures modern day life brings, the urgency most people have experienced to get something done and those lunches that just don’t get eaten for fear of missed deadlines. Any diabetic will know what this leads to. If you don’t I suggest contacting Diabetes UK, who were a great help during my early days as a diagnosed diabetic.

The fear for the future is that our changing lifestyles have led to increased rates of diabetes. If we don’t change our view of the work/life/exercise balance, diabetes is set to become an even greater danger to the UK and ultimately the westernized world.

It’s a familiar story for young professionals the world over. Fewer blood sugar level checks, less exercise (which lowers blood sugars), more processed food and more alcohol. It’s a trend leading to poorer control of this potentially fatal disease. The irony is that, as with all medical advancement, we now understand the condition, its symptoms and its management better than ever before. Yet, it is for this very reason that diabetes has become considered in the mind of its young suffers as “manageable”.

It’s my experience and belief that as soon as anything, whether its diabetes or an English G.C.S.E, becomes easy or manageable, the brain switches off and stops concentrating, often with severe consequences.

We’re pouring more money into research than ever before; let’s hope a cure is discovered. If not, lets hope the NHS isn’t amputating legs and feet, dealing with blindness and any number of other complications that diabetes can cause. Now, I ask you, how tempting is that Mars bar?

With the increasing numbers of overweight and obese people in the United States today, diabetes cases have also seen a steady rise over the past decade. Diabetes has no cure and several hundreds of people die from this disease each year.

Preventing the onset of diabetes is one of the key reasons why a lot of individuals are now struggling to lose their extra pounds. Unfortunately, the vast number of weight loss supplements in the market is not made for people who have diabetes or is not formulated to prevent the development of diabetes.

Many of these weight loss pills have large amounts of sugar additives like fructose which can raise your blood sugar to dangerous levels. Having high levels of blood sugar is one of the main causes of diabetes. This is why there is now a great demand for supplements that are all-natural and that do not have high sugar content.

Some of the most popular Acai Berry weight loss supplements today are made from 100% Acai extract. Acai Berry is naturally sugar-free. Its sweet berry taste comes from its naturally sweet pulp. Therefore, it can help you lose weight quickly without giving you the risk of developing the dreadful diabetes disease.

This is the main reason why many people today who are afraid of contracting diabetes or already have diabetes always pick Acai supplements as their weight loss product of choice. It also contains antioxidants that can help boost immunity against other diseases, particularly cancer and heart disease.

Estimates show that approximately 57 million American have a condition called pre-diabetes. What makes this statistic so alarming is that most people have no idea what the condition means. Even more alarming, is that most people do not know what the pre-diabetes consequences can be if they do not take steps to reverse the condition.

Pre-diabetes is when a person’s blood sugar levels are higher than normal, but lower than what is considered diabetes. Almost no one goes from normal blood sugar levels straight to having type 2 diabetes. Pre-diabetes is a person’s early warning sign, or get out of jail free card, before they progress to diabetes. The good news is that developing diabetes once you have pre-diabetes is not a foregone conclusion.

Why is early detection important?

Studies definitively show that you can often avoid diabetes through losing weight and proper diet and exercise. I challenge you to find one person with type 2 diabetes who wouldn’t want to have pre-diabetes again in hopes of avoiding progressing to diabetes. Early diagnosis is also important to avoid long term health consequences. For example, pre-diabetics are at least one and a half times more at risk of cardiovascular disease.

Symptoms of Pre-Diabetes

Now that you have been frightened to death, what are the signs and symptoms of pre-diabetes? The problem with the condition is that the symptoms can be very subtle and mimic dozens of other benign conditions.

Symptoms can include the following:\r

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1. Increased Thirst

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2. Frequent Need to Urinate

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3. Blurry Vision

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4. Inexplicable Fatigue

Certain groups are also pre-disposed to developing pre-diabetes:\r

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1. A Genetic History of Diabetes

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2. Certain Ethnic Groups (Asian Americans, African Americans, Pacific Islanders and Latinos)

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3. Over 45 years old and overweight or obese

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4. Under 45 years old and overweight (along with additional health issues, such as low HDL cholesterol, high triglycerides, high blood pressure, delivering a 9 pound or greater baby, previously had gestational diabetes

The Tests

If you have some of the above warning signs or just want some peace of mind, there are two tests used to diagnose pre-diabetes. Both tests are appropriate for diagnosis and need to be scheduled with your doctor.

OGTT - Oral Glucose Tolerance Test. The OGTT takes two measurements. The first checks the blood glucose level at the beginning of the test. A glucose rich drink is then consumed and a second blood glucose measurement is taken two hours later. A normal level is considered 140 mg/dL or below. A level between 140 and 199mg/dL is pre-diabetes. Higher than 199mg/dL is considered a diabetes diagnosis.

FPG - Fasting Plasma Glucose. This test checks your blood glucose level after a fast, usually in the morning. A normal level is considered below 100 mg/dL. Pre-diabetes is defined as a level between 100 and 125 mg/dL. Diabetes is defined as a level above 126 mg/dL.

What happens if you test positive for Pre-diabetes?

The treatment for pre-diabetes is usually very straight forward and revolves around three key components: proper weight, diet and exercise. Following these three guidelines, a pre-diabetic can reduce their risk of developing type 2 diabetes by as much as 57 percent! In fact, another study looking at the effect of the Mediterranean diet and modest exercise on the condition, found that the risk of developing pre-diabetes could be lowered by 83 percent. Clearly, pre-diabetes is not a one way ticket to diabetes, there is hope of reversing the condition. The important take away is to be properly diagnosed and diligent about your diet, exercise and weight.

With the recent explosion of type 2 diabetes, sometimes it is easy to forget about the other forms of diabetes, particularly type 1 diabetes. In many cases, type 1 diabetes can cause just as much long term damage yet be more difficult to manage. Type 1 is considered an autoimmune disease because the immune system attacks the islets of langerhans in the pancreas, destroying the body’s ability to produce insulin. Insulin is required to transfer glucose, the body’s energy source, from the blood to the body’s individual cells. To survive, a person must receive insulin injections.

Who does it strike?

In total, type 1cases only account for 5-10% of all diabetes cases, approximately 1.15 to 2.3 million people. Comparatively, type 2 accounts for over 20 million people. However, type I is the most common form of diabetes in children and young adults under 20 years old.

For example, to get some idea about the scope of the problem in children, in 2002-2003, approximately 15,000 new cases of type 1 were reported compared with 3,700 new cases of type 2. This is over a 4 to 1 ratio. Because of its heavy toll and proclivity to strike children and young adults, the condition has historically been termed juvenile diabetes. Type 1 does not discriminate based on sex, striking males and females equally. However, unlike type 2, type 1 is more prevalent in whites than minorities.

Causes and Symptoms

The exact cause of the disease is not known nor fully understood. Scientists believe a range of genetic, autoimmune and environmental factors are possible causes. Viral infections are also thought to be a possible trigger.

Type 1 symptoms tend to develop rapidly, usually over several weeks or months. Contrast this to type 2 which can take years. Common signs, in no particular order, are increased hunger, increased urination, increased thirst, weight loss, fatigue and blurred vision.

Despite its rather quick onset, diagnosis and treatment must also begin rapidly. Remember, type 1 is a condition where your body is not producing insulin. As such, you need to ensure that you do get insulin or your blood sugar can rise to the point of causing a diabetic coma, if not death.

Diagnosis

Diagnosis requires one of three blood tests, all of which measure the level of blood sugar (glucose) in your blood. \r

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1. Fasting Blood Glucose Test. Generally, this test is the preferred test for juveniles. Like the name suggests, blood is drawn after an 8 hour fast, usually in the morning. A blood glucose level of 126 mg/dL is considered diabetes. Usually a confirmatory test is done as well.

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2. Oral Glucose Tolerance Test (OGTT). After drinking a glucose enriched drink and waiting 2 hours, a patient’s blood is drawn. If the glucose level is 200mg/dL or more, it is considered a positive diabetes diagnosis. A confirmatory test is also done.

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3. Random Test. The last test is a bit more uncommon. It is random, because it can be taken at any time during the day. Again, if the glucose level is above 200 mg/dL a positive diagnosis is considered. However, it is only positive if other diabetes symptoms are also present.

Treatment

There is no cure for type 1 diabetes. The standard treatment routine is moderate exercise, a healthy diet and proper insulin treatment. Daily monitoring of blood glucose levels is usually required. Various other natural and alternative treatments are also thought to contribute to increasing management of the disease.

Major Complications

The major issue with all forms of diabetes is that increased levels of glucose in the blood causes a myriad of short and long term complications. Spikes is blood sugar also cause damage over time, not just uniformly elevated glucose levels. Most notably, complications include cardiovascular disease (stroke, heart attack, etc.), kidney failure, nervous disorders, eye issue (cataracts, glaucoma, blindness). Unfortunately, the list goes on.

There you have it. Type 1 diabetes in a nutshell.

Sugar has many positive and negative aspects. Desserts taste good, this would be positive. Those of you with young children know that kids who eat a lot of sugar often then run through the house like the bulls of Pamplona. This would be less positive, possibly even construed as negative! But, beyond the trivial, sugar gets a lot of attention for being a root cause of type 2 diabetes. However, it is not really that simple.

Let’s first take a look at what sugar actually is, then where the controversy lies. Sugar is a form of carbohydrate, along with dietary fiber and starch (grains, beans, potatoes, etc). Sugar is either naturally occurring, such as in milk or fruit, or added, which is found in cookies, cakes and all those other great desserts. High fructose corn syrup is an example of added sugar. Some estimates are that up to 25% of our daily caloric intake is made up of sugar, a very high number.

When eaten, our body converts sugar into glucose, which is the way our bodies use energy. The glucose goes into our blood stream and is transferred into our individual cells. The problem arises if we eat too many carbohydrates, not just the sugar kind. All carbohydrates (except dietary fiber) are jammed packed with energy. The more you eat of them, the more glucose that is produced. As the extra glucose spikes in our blood stream, our body must produce massive amounts of insulin to process it. The glucose that cannot be processed into energy is stored as fat.

This cycle presents a number of problems. First, the excess sugar (and other carbohydrates) is a contributing cause to weight gain because the body cannot process all of the glucose we produce from eating it. Increased weight gain is a contributing factor for developing type 2 diabetes.

Second, the glucose spikes are often followed by a fall in glucose. Why? Your body is producing massive amounts of insulin to process the extra glucose. It does such a good job, at least when you are younger, that you then have a fall in glucose. Most everyone has heard the term, sugar high, sugar low. This is where it comes from. Ironically, this fall in glucose causes you to want to eat, to replace the processed glucose. Starting the cycle over and leading to over eating and weight gain.

Third, the increased insulin production required to process the sugar leads to producing less insulin and/ or your cells’ resistance to insulin in processing glucose. Obviously, when either or both of these situations result, your blood glucose levels start to rise, ultimately resulting in diabetes. Your body simply cannot process the glucose.

So is sugar the cause for diabetes? Sort of, sugar is only part of the problem. People tend to eat diets rich in grains (bread, pasta), starches (potatoes) and sugar. All of these foods, if not consumed in moderation can lead to overeating, obesity and insulin processing issues. And yes, they can lead to diabetes.

Diabetics know how important it is to have a glucose meter at all times. Although insulin therapy is certainly important, the basis of all treatment for diabetes comes from the information included in the glucose monitor. On a day to day basis, glucose monitors help diabetics make decisions about what to eat, when to eat it, when to exercise, or even if it is OK to drive a car.

On a long term basis, the numbers about daily blood sugar levels that are stored in the meter give doctors information about blood sugar trends that they can use determine treatment plans. If blood sugar levels are too high or too low on an ongoing basis, doctors may change insulin dosages or insulin types, add other medications or recommend new diet and exercise plans. This kind of careful monitoring is absolutely critical to avoiding the potential complications associated with uncontrolled diabetes, including blindness, nerve damage and loss of limbs.

The problem for many patients is that diabetes testing meters can be extremely expensive. For patients without insurance, the cost can be downright prohibitive. Even patients with insurance can sometimes face problems with getting their providers to cover the meters of their choice or paying all the cost.

So, what is the solution? The good news for diabetics is that there are many avenues to get free meters. The best place to get free meter is to visit the websites of the manufacturers themselves. The manufacturers often give away meters of your choosing, completely free of charge. They benefit because if they give you a meter, you have to purchase their testing strips for the life of the meter. Your doctor can recommend the right meter for you and the avenue to take to get a free one.

Don’t neglect your health by putting off a meter purchase. At free, this is one medical device everyone can afford.

It is the narrow view of many people that diabetes is a serious disease. It’s really not a dreadful disease if treated properly. When you start treatment for diabetes, you have to pay attention on two things.  It is the medical code that the ailment is prevented first and then the medication to cure diabetes is to follow. When there are fluctuations in blood sugar levels in your body beyond normalcy, you develop a disorder in the functioning of the pancreas. Glucose is extracted from the food we eat, and it is carried to the cells. The problem is here when the pancreas fails to secrete sufficient insulin to convert the glucose into energy. Despite the conversion problem of glucose into energy, it does happen in times that the insulin is not potent enough to inject the glucose into the cells. This is the answer for what causes diabetes.

Many of the medical professionals on diabetes research claim that it is an incurable disease for which there is no cure at all. They say alternatively it can be managed. What does it mean? Can be managed means, of course, can be cured in its positive sense. So you must develop positive attitude to choose proper diabetes cure treatment following prevention. It is recommended that you choose preferably some natural diabetes cure program. If you have confidence in prevention, then you have more chance of cure for diabetes. Do remember the proverb ‘ounce of prevention is worth a pound of cure’. So you can start proper treatment with a specific diabetes care program. With all hopes you are to outdo your diabetic condition since it is not dreadful if you work out  proper treatment.

Do you have the patience if I want you to recall the various signs and symptoms of diabetes? The symptoms of increase of blood glucose levels include, as you know, increased thirst, excessive hunger, frequent urination, fatigue, itchy skin, numbness in hands, blurred vision, skin infections, wounds not healing soon, etc.

On recognizing some or any of these diabetes symptoms, you must become cautious and must get yourself checked up. You might have heard of many people who do not even know that they have such a disease. If you want to remain healthy, you must plunge into a very healthy lifestyle including diabetes diet foods containing good size of fiber and proteins. There should be an allotment of separate time for exercise in your scheduled life, since exercise and well balanced diet can cure type 2 diabetes.

If the disease is treated with care, the blood sugar can be stabilized, and the chance for any complications can be nullified with proper diabetes treatment. Here you have a few tips to keep healthy with natural care without medicine.

1.    Avoid any food or foods like cheese, fatty milk, sugary soft drinks, red meat, etc.

2.    Eat fresh and green leafy vegetables, green stems and fruits with nuts.

3.    Avoid starchy foods like potatoes, white rice and white flour to avoid weight gain.

4.    Consume oats and cereals that contain high fiber helping to control blood sugar.

5.    Avoid consuming excess alcohol and have split meal diabetes diet.

6.    Have exercises like brisk walk, swimming, cycling and hiking daily at least for 40 minutes at a stretch or split up twice.

7.    Have physical check up once in a year to diagnose and suggest treatment.