| |
Begin by eating healthy foods, exercising and
maintaining a healthy weight. With proper
monitoring of glucose, along with diabetes
medications or insulin therapy, you can easily
maintain your blood sugar levels. In June 2009,
an international committee composed of
experts from the American Diabetes
Association for the European Association for
the study of Diabetes and the International
Diabetes Federation recommended these tests
for type 2 diabetes.
*Giycated haemoglobin (AIC) test- Indicates
your average blood sugar level for the past two
to three months. An AIC level of 6.5 percent or
higher on two separate tests Indicates you have
diabetes. A result between 6 and 6.5 percent
is considered pre-diabetes, which indicates a
high risk of developling diabetes.
*Random blood sugar test- A blood sample
taken at any time during the day gives your
random blood sugar level; 200 milligrams
perdeciliter (mg/dL) or higher suggests
diabetes.
*Fasting blood sugar test – a blood sample is
taken early morning on an empty stomach gives
your fasting blood sugar level. Less than 100
mg/dL is normal. 100 to 125 mg/dL is
considered pre-diabetes. If it is 126 mg/dL or
higher on two separate tests, you have
diabetes.
*Oral glucose tolerance test –fasting blood
sugar level is measured and then you drink a
sugary liquid following which your sugar levels
are tested periodically for the next few hours.
A reading of more than 200 mg/dL after two
hours. Indicates diabetes. A reading between
140 and 199 mg/dL indicates pre-diabetes.
IF DIAGNOSED WITH DIABETES
*A routine screening is required beginning at
the age of 45 years, especially if you are over
weight. For those under the age of 45 who have
heart disease or diabetes as risk factors, live a
sedentary lifestyle, have had gestational
diabetes or have blood pressure, regular
screening is necessary.
*If you are diagnosed with diabetes, you need
to check your AIC levels two to four times in a
year. Your AIC should be maintained below 7
per cent. A higher AIC level signals an alteration
in your medication and meal plan.
*Routine blood and urine testing, cholesterol
levels in the blood, thyroid liver and kidney
function, regular eye and food examinations are
necessary to prevent complications from
diabetes.
MANAGE DIABETES
Careful monitoring of blood sugar level; once
a day or many times a week is important. You
can carry out self- monitoring of blood glucose
(SMNG) using a glucometer. Various types are
available and the latest amongst glucometers
is the one without a code.Generally, each
glucometers have their own test strips. The test
strip has a code and before using any test strip
the glucometer must be set to the correct code.
If your code number is faulty, the machine gives
erroneous results. Some of you may be able
to manage type 2 diabetes with diet and
exercise alone but others may need medication
or insulin therapy.
Should you drink your water,
hot or cold?
Naturopathy and Unani Doctor say drinking hot
and cold water-and water at normal
temperature- has different effects on your body
Drink a minimum of 10 glasses of water, water
should be at normal temperature,neither too
hot nor too cold. Drinking water before or after
meals or in between meals has different effects
on the body.
Drinking water before meals helps to empty the
stomach. The empty stomach now signals to
the brain that it is hungry and needs food.
Taking water in between meals makes the
stomach feel full after getting mixed with food.
The capacity of the stomach decreases and it
craves less food. This can be helpful in
weightloss.
Drinking water after meals is good. It mixes with
the food and makes it soft so that gastric juices
can mix well with it, helping in digesting food.
Liguefied food now travels through the
intestines easily and its assimilation by the body
is easier.
Drinking hot water : This dilates the stomach
and intestines and speed up gastric emptying,
which is helpful in indigestion and constipation.
It soothes and dilates the respiratory tract and
lungs and helps in easy expectoration of
phlegm. Hot water, however, should not be had
by patients who complain of bleeding from the
throat, nose, lungs and stomach.
Drinking cold wate r: If you gulp down cold
water, it stimulates the secretion of digestive
enzymes and strengthens stomach muscles.
It stops internal bleeding of gastric and
duodenal ulcers. However, avoid cold water in
excess as it could lead to hypothermia. Here
are other water tips that are easy to follow at
home.
*Drink a glass of hot water 15 meals before a
meal if you suffer from constipation, belching,
flatulence, or acidity. It dilates and increases
intestinal movements.
*If blood is thick, the heart has to apply more
pressure to circulate it . if you drink lots of water,
your blood remains thin, and this helps the heart
to relax.
*Kidneys filter toxins in the urine. If blood is
thick, filtration is difficult. Drinking water benefits
detoxification.
*people who want to lose weight should drink
a glass of water between fibre –rich meals. The
fibre absorbs water, and the stomach feels full.
You eat less and lose weight.
*Water is a natural cleanser- both internally and
externally.
EAT SMART AND
PREVENT DIABETES
The recent ICMR –INDIAB study which covered
four states in India representing the North,
South,East and Western regions of our country
showed that India has 62 million people with
diabetes and 77 million people with prediabetes
in 2011.
This increased prevalence
of
diabetes is parallel
with the increase in
obesity
which can be attributed to our sedentary
lifestyle.
The importance of promoting a healthy lifestyle
for prevention of diabetes and other non
communicable diseases such as
cardiovascular diseases and cancer has of late
taken centre stage.
INCREASING PHYSICAL ACTIVITY
One of the strongest drivers of the diabetes
epidemic is a marked increase in sedentary
lifestyle, especially in urban areas. However,
awareness still remains low. In a study done
by the Madras Diabetes Research Foundation
(MDRF), Chennai it was seen that only 12% of
people living in Chennai were aware that
decreased physical activity puts people at risk
for developing diabetes.
In a 2005 population study done y MDRE in a
middle income neighbourhood in Chennai, it
was shown that increasing physical activity
through community empowerment can be a
good attempt a primary prevention of non
communicable diseases (NCD’s) like diabetes,
hypertension, cardiovascular diseases etc. The
follow up research showed that the construction
of the park in this colony resulted in a
300%increase in the number of people who
exercised in this community. The findings of
further studies suggest that this is already
having an impact on the prevention of diabetes
and obesity in that area.
In addition to the benefits of physical fitness
and reduced cardiovascular risk which exercise
confers on all patients, regular exercise lowers
cholesterol, increases insulin sensitivity and
leads to a reduction in insulin requirements.
Besides these exercise have important effects on mental health as it release the “Happy
Hormones’’-Endorphins, thus having
antidepressant effects and reducing anxiety
levels.individuals who exercise regularly report
improved sense of well-being and self esteem.
EAT SMART
When you shop, cook or eat out, make healthy
choices. Always read labels and select foods
that are low in fat, salt, sugars. Avoid processed
foods and meats. They will be rich in salt and
oil. Use fresh foods. Avoid fried and fatty foods.
Choose foods that are boiled, steamed, grilled
or baked.
Inability to manage out time properly leads to
undue stress in our lives. Hence, time and
stress management have become an integral
component of the lifestyle modification
measures. The combination of diet, exercise,
and behavioral modification is the most
effective approach to healthier life.
Lifestyle tips that will help you prevent and
control diabetes and thus lead a healthier life!
1.Make greens part of your daily diet. Include
them in cooked vegetables as well as salads.
2.Consuming a whole fruit (50 kcals) is better
than having a fruit juice (150 kcals). Fruits are
rich in fiber and make a healthy snack.
3.Get into the habit if eating ‘little’ but ‘often’, 56
‘small’ meals a day is better than three ‘big’
meals
a day.
4.Maintain a small food diary. Keep track of all
the food you eat in a day. You will be amazed
at the amount and type of food you eat.
5.Watch what you eat and not the TV while you
eat.
6.Exercise 150 minutes per week -30 mins/day
-5 days a week
7.Brisk walking is the most economical
exercise.
8. Take the steps instead of the elevator at every
given chance.
9.Quit tobacco &moderate alcohol
consumption.
10.Prioritize and organize your time and work.
11.Get 6-8 hours of peaceful sleep every noght.
12.Eat less…… Walk more |
| |
|
|
