A stressful urban lifestyle is today a major contributor of diabetes, whether or not you have a genetic history. Increasing stress, less physical activity and improper diet have lowered the age group for onset of the disease. Active smokers are at even higher risk for type 2 diabetes. Thus lifestyle modification, including eating healthy, exercising, quitting smoking, reducing alcohol is important to combat diabetes.
Diabetes, a metabolic disorder, is characterized by high sugar levels in blood. This silent killer affects your feet, eyes, teeth and kidneys, and can also damage your sexual and urological health. Although earlier known to be a disease of those past their forties, urban stress is changing the picture. Today, many of India’s 40.9 million diabetics are in their early twenties and thirties. Simple preventive measures and a controlled lifestyle can help prevent diabetes.
The one most important and effective preventive measure for diabetes is exercise. Exercising regularly helps to burn calories, manages body weight and importantly, helps the body respond better to insulin. Routines such as brisk walking and cardio also help circulation and prevent stress – a precursor to disease.
Obesity and improper diet are major risks for diabetes. Proper eating and weight control can prevent diabetes. Eat more non-starchy, green vegetables, nuts, whole wheat and non-fat dairy products. Avoid sweetened foods and high calorie foods like red meat and junk food. Watch your portions to maintain body weight according to your body mass index (BMI).
When it comes to eating for diabetics, knowledge of GI or glycemic index is important. This scale indicates how fast and high a particular food raises the level of sugar in the body. Foods with low GI thus help to regulate energy by breaking down sugar gradually and should be preferred.
Maintaining cholesterol helps prevent heart problems and stroke and improves circulation. Balanced diet, physical activity and regular checkups can keep cholesterol under control. Ideal levels for diabetics are: total cholesterol (below 200), LDL (below 100), HDL (above 40 for men, above 50 for women), and triglycerides (below 150).
Normal blood pressure helps prevents complications and prevents kidneys, eyes and heart from damage. Blood pressure, in the case of diabetics, should be around or less than 130/80.
Diabetes can be a major reason for heart trouble. High blood sugar thickens blood vessels, causing them to lose elasticity. You can protect your heart by maintaining stable glucose levels, eating healthy food, exercising regularly and keeping away stress. Taking up yoga and quitting smoking may help too. How to keep your heart happy
Feet care
Diabetes can cause numbness in feet, making them more prone to injury. It can also interfere with normal healing of wounds. Keeping a careful watch on your feet is important. Diabetics also need to wear therapeutic shoes that fit properly and are comfortable. Keeping feet clean, washing them twice a day and wiping them dry with a soft towel will also help. Also get your feet regularly checked by a doctor.
Diabetes also causes diabetic retinopathy or damage to blood vessels in the retina. Changes in vision and even blindness can result if proper care is not taken. Controlling blood glucose levels and ensuring regular checkups can help delay diabetic retinopathy. If you have been diagnosed with diabetes recently, start caring for your eyes immediately.
Having diabetes can also affect dental health. High glucose levels increase plaque (sticky film of germs) on teeth and cause swollen and bleeding gums while brushing. Red, sore and bleeding gums lead to periodontitis (infection in gum and bone holding teeth). To prevent this, use a soft toothbrush and brush on all sides evenly. Use a dental floss at least once a day to prevent plaque accumulation.
Unregulated blood glucose can affect kidneys too. A routine urine and blood test, under the supervision of your doctor, can help to determine any problem; presence of protein in urine is usually the first sign. Consult your doctor immediately for proper medications if your reports suggest the need to do so.
Controlling diabetes for the diabetics is often not possible without medication. Insulin intake may sometimes be advised for diabetics with high level of blood glucose. Be regular with your medication and check with your doctor if you need to change your doses according to current sugar level and accompanying health issues.
Very high blood glucose or hyperglycemia can make you feel sick. In such cases, consult your doctor or take emergency medicine or insulin as prescribed. Hypoglycemia or drastic drop in blood sugar can be countered by popping a sweet treat such as candy or even plain sugar. Also drink adequate water to avoid dehydration. Speak to your doctor about what you should do in an emergency.
Diabetes has been dubbed a silent killer, as it often develops without prominent signs. Regular monitoring of blood glucose level is very important. If you have a genetic history of diabetes, check your glucose every six months. If you have been diagnosed with diabetes, check glucose (both, fasting and post prandial) regularly as prescribed. If you’re on medication for diabetes, keep a glucometer at home and check your glucose at least every alternate week.
A stressful urban lifestyle is today a major contributor of diabetes, whether or not you have a genetic history. Increasing stress, less physical activity and improper diet have lowered the age group for onset of the disease. Active smokers are at even higher risk for type 2 diabetes. Thus lifestyle modification, including eating healthy, exercising, quitting smoking, reducing alcohol is important to combat diabetes.
