Diabetes is fast becoming one among the four leading causes of death in the world-right after cardiac, stroke and cancer. Over the next decade, the diabetes prevalence is expected to grow by 25 per cent, largely driven by obesity and inactivity. The WHO estimates that 330 million people worldwide will have diabetes by 2025.
When it comes to diabetes management, blood sugar control is often the central theme. Keep your blood sugar level within the target range of below 100, fasting can help us live a long and healthy life, with diabetes. Obesity, inappropriate diet, a sedentary life, high levels of stress and dependencies like smoking, alcohol all influence blood sugar levels. This list helps us understand the link between lifestyle and diabetes.
Epidemiologic, clinical and laboratory evidence shows that lifestyle interventions are critical components of a comprehensive treatment and management of diabetes, helping in glycemic control, minimizing complications, and showing the progression of the disease. Studies have shown that people with pre-diabetes who lose weight and increase their physical activity can prevent or delay diabetes and even return their blood glucose levels to normal.
The lifestyle areas for diabetics to look out for are:
Maintain ideal weight: Overweight people with a waist measurement of 40” or more(for men) and 35” or more(for women) are more susceptible to diabetes. The most popular method to know your ideal weight for your height is to calculate your Body Mass Index-divide your weight in kilos by height in meters times two. The Steering Committee-Asia Pacific Perspective 2000 suggested that Asians with BMI above 23 as having increasing risks for diabetes.
Stress management: During stress , levels of hormones shoot up. This increases the glucose levels available to cells. In diabetics, Insulin is not always able to utilize the extra energy in the cells, so glucose piles up in the body. Relief of stress by relaxation, exercises or yoga or meditation is an important aid in management of diabetes.
Eat a healthy diet: Remember, your overall diet quality matters, not just any single food or nutrient. Eating at regular timings, small intakes, high fibre, low fat and high intake of raw fruits and vegetables are some of the tips. Fast food intake and intake of salted foods and snacks should be minimized and alcohol intake moderated.
Physical activity: Physical activity levels should not be less than half an hour, five days a week. Activities such as jogging, cycling, swimming and outdoor games are known to be the best. Yoga done on alternate days is also recommended. In addition you’ll have benefits like, losing weight, improved glucose utilization, reduced stress levels and increased energy levels. Get your d
octor’s
approval before starting a fitness program, especially when you’ve been
inactive. If you take insulin, you might need to adjust your insulin
dose or wait a few hours to exercise after injecting insulin.Dependency management: Smoking adversely affects other diabetes complications including damage to blood vessels and nerves, further decreasing quality of life. It also reduces the overall immunity and health coping capabilities of the body. Alcohol causes hypoglycemia resulting in giddiness and confusion,apart from increasing blood pressure which could result in damage to peripheral blood vessels.
Healthy diet, stress management, sensible exercises, yoga, and sensible use of alcohol with no smoking are tools at our disposal to control diabetes. Use these techniques with the help of your doctor to supplement your arsenal of diabetes fighting tools.
