DIABETES-  A GLOBAL CHALLENGE

FACTS TO KNOW & THINGS TO DO AND DON"T DO 

ARE YOU OR FAMILY AFFECTED ?

The diabetes is reaching an epidemic proportion and  is rapidly increasing in many countries, with the documented increase most dramatic in low- and middle-income countries. In 2008 an estimated 350 million people were affected worldwide and in 2016 the figure rose to almost double . An alarming rise, indeed !

Let's look at some factors . What is diabetes? It is the  absence of glucose metabolism by the body and increase in blood sugar levels to damaging heights with many concomitant complications.. Glucose is needed for the functioning of the body and is derived from diet.and Its proper control is done by the Pancreas- an endocrine gland that secretes  insulin for maintaining the normal blood sugar level , Diabetes results when the insulin production is low or the body fails to utilise the insulin proper way. There are two types of diabetes namely type 1 and 2 . In type 1 the insulin not produced at all in the body and is seen in very young children-known as juvenile diabetes and need insulin supply from outside.People with this type of diabetes need daily injections of insulin. They must balance their daily intake of food and activities carefully with their insulin shots to stay alive.

 People with type 2 diabetes, the form that comprises some 90% of cases, usually produce their own insulin, but not enough or they are unable to use it properly. People with type 2 diabetes are typically overweight and sedentary, two conditions that raise a person’s insulin needs. It may also be seen during pregnancy

A large number of diabetic cases are preventable by Simple lifestyle measures .This awareness has shown to be effective in preventing or delaying the onset of type 2 diabetes. Maintaining normal body weight, engaging in regular physical activity, and eating a healthy diet can reduce the risk of diabetes.Diabetes is treatable. Diabetes can be controlled and managed to prevent complications. Increasing access to diagnosis, self-management education and affordable treatment are vital components to achieve the target of reducing premature mortality from diabetes and other noncommunicable diseases (NCDs) to one third by 2030. Many sectors of society have a role to play, including governments, employers, educators, manufacturers, civil society, private sector, the media and individuals themselves.

There are several ways following which you will be successfully able to manage your diabetes. They are as follows

• 1.    Exercise regularly and track your workout patterns. Exercise is the most important lifestyle choice for a diabetic patient, which allows you to maintain a good shape. It boosts your body's metabolism rate and insulin uptake process. By taking notes on your exercising habits, you will be able to make timely and required changes. 
• 2.    Stop consuming fast food. Try to abstain from eating outside food and reduce your intake of sugar, salt and high calorie food. Meal should be prepared at home using light ingredients and less amount of salt and sugar.
• 3.    Quit smoking as it is very harmful, especially if you are a diabetic. Smoking narrows your blood vessels, as a result of which, your blood circulation gets disrupted.
• 4.   High Fiber diet- Increase your fibre intake. Fibre is beneficial for all diabetic patients and helps in smooth functioning of your digestive processes. It also help in reducing your cholesterol and blood sugar levels.
• 5.   Pedicure Take care and pay attention to your feet properly. You should wash your feet in lukewarm water regularly and dry them gently. You should moisturize your feet with a lotion/ coconut oil. Check on your feet for cuts, sores, redness, swelling and blisters and consult a doctor in case of an unusual foot sore.
• 6.   Ophthalmic examination- Get your eyes checked frequently as diabetes affects your vision in serious ways, which may also lead to blindness. Regular eye check-ups will help you to prevent retinopathy.
• 7.    Dental Care.Take proper care of your teeth which includes brushing and flossing at least two times every day. This is because diabetes makes you prone to several serious gum infections. Go for regular dental check-ups if you have type 1 or type 2 diabetes and in case you observe swollen, red gums, consult your doctor immediately.
• 8.    Avoid stress and adapt ways to eliminate stress. Your body hormones, which are produced in relation to intense stress, prevent insulin from working efficiently, which increases your blood sugar levels and stress levels further. Relaxation techniques / meditaion and yoga are effective for dealing with stress. 
• 9.   Small meals- Opt for several small meals instead of a few large meals every day. This helps in keeping your digestive processes active, which in turn increase insulin sensitivity

 The role of diet in diabetes

Meal of diabetic patient is based on calories,which decided by each person's age, weight, gender, height, working etc. Thus different   dietary chart is created for each individual. We must take special care of time and amount of food in diabetes. Here we are giving diet chart for general diabetes patient.

Diabetes diet chart:

Morning at 6:   teaspoon fenugreek (methi) powder + water.

Morning at 7: 1 cup sugar free tea + 1-2 non sugar biscuits.

Morning at 8.30: 1 plate upma or oatmeal + half bowl sprouted grains + 100ml cream-free milk without sugar

Morning at 10.30: 1 small fruit or 1 cup thin and sugar free buttermilk or lemon water

Lunch at 1: 2 roti of mixed flour, 1 bowl rice, 1 bowl pulse, 1 bowl yogurt, half cup soybean or cheese vegetable, half bowl green vegetable, one plate salad

4 pm: 1 cup tea without sugar + 1-2 less sugar biscuits or toast

6 pm: 1 cup soup

8.30 pm: 2 roti of mixed flour, 1 bowl rice, 1 bowl pulse, half bowl green vegetable, one plate salad

10.30 pm: take 1 cup cream -free milk without sugar.

When you feel hungry intake raw vegetables, salad, black tea, soups, thin buttermilk, lemon water.

Foods you must avoid!

Avoid it: molasses, sugar, honey, sweets, and dry fruits.

I. Salt: salt is the greatest culprit for diabetics. You get enough salt from vegetables in inorganic form, so reduce the intake of inorganic salt.

II. Sugar: sucrose, a table sugar, provides nothing but calories and carbohydrates. Also, you need calcium to digest sucrose. Insufficient sucrose intake might lead to calcium being;leached off the bones. Substitute sucrose;with natural sugar, like honey, jaggery (gur), etc.in small amounts

III. Fat: excessive fat intake is definitely not a good habit. Try and exclude fried items from your diet totally. But, remember, you must have a small quantity of oil to absorb fat-soluble vitamins, especially vitamin E. Avoid potatoes, carrots, breads and;banana as they increase the blood-sugar levels.

IV. For non-vegetarians

Try and stop the intake of red meat completely. Try to go in for a vegetarian diet. If you cannot,decrease the consumption of eggs and poultry.

You can, however, eat lean fish two to three times a week.

V. Whole milk and products

Try to switch to low fat milk and its products like yogurt (curd).

Replace high fat cheese with low fat cottage cheese.

VI. Tea and coffee

Do not have than two cups of the conventional tea or decaffeinated coffee every day.

Try to switch to herbal teas.

VII.Avoid White flour and its products &  Foods with a high glycemic index

Replace these with whole grains, whole wheat or soya breads and unpolished rice.

VIII.

Avoid white rice

 Calorific requirement:

 An obese middle aged or elderly patient with mild diabetes 1000 -1600 kcal.

 An elderly diabetic but not over weight  1400 -1800 kcal.

 A young active diabetic  1800 -3000 kcal.

 Daily intake of carbohydrate: 1/10th of total calories approximately  180gm.

 Daily intake of protein: 60gm to 110gm.

 Daily intake of fat: 50gm to 150gm.

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Advice for diabetes patient:

    35-40 minute faster walk every day.

    Diabetic person should eat food between regular intervals

    Avoid oily food.

    Intake more fiber foods in meals. It increases glucose level gradually in blood and keeps control.

    Do not take fast and also don t go much party.

    Diabetic person should eat food slowly.

   

 Calorific requirement:

 An obese middle aged or elderly patient with mild diabetes 1000 -1600 kcal.

 An elderly diabetic but not over weight  1400 -1800 kcal.

 A young active diabetic  1800 -3000 kcal.

 Daily intake of carbohydrate: 1/10th of total calories approximately  180gm.

 Daily intake of protein: 60gm to 110gm.

 Daily intake of fat: 50gm to 150gm.

Preventing DIabetes 

However, here are some suggestions from Ayurveda that can help you in treating your diabetes in a way that it will never return.

1. Food habits: Try avoiding foods that are high on sugar and whatever you eat, do not eat it all at once. Eat in small portions spread over the day. Limit carbohydrate and fat intake in your diet; instead try to consume whole grain foods and vegetables.

1. Lifestyle changes: Avoid alcohol, drugs and smoking. Sleep soundly and sufficiently. Maintain your body weight and take care of your health by getting routine checkups done for sugar and other possible ailments that may be underlying causes of your diabetes.

1. Must Do's: Practice a healthy lifestyle by undertaking regular exercise and yoga. Practice medication and go out for a walk at least once in the day. Also, make it a habit to mix half a tablespoon of turmeric powder, 1 tablespoon of amla powder with half a tablespoon of methi seeds and consume it every day. Incorporating these habits in your lifestyle would definitely help you in getting rid of diabetes.

You can consult me online by going to www.lybrate.com/drsajeev