Eat more vegetables-Vegetables provide our body with the nutrients it needs on a day-to-day basis and help to maintain general health. They also provide fiber to keep the gut healthy and help our body’s systems run more effectively.
Focus on fiber-Aim to increase overall fiber content, especially if your intake of fruit, vegetables and legumes is low. Fiber can provide a huge variety of compounds and nutrients that will help improve gut health. Fiber is in whole grains, fruit, veggies, nuts and legumes are especially healthy to improve gut health
Eat plenty of prebiotic-rich foods-Consume prebiotic rich foods. When prebiotic foods are digested they provide food for the healthy bacteria which are found in our gut, so include things like bananas, onion, garlic, veggies (brussels sprouts and broccoli), whole grains and other fruits.
Eat more probiotic-rich foods-Different types of probiotics can have different impacts on gut health. Try to get probiotics from your food. Include foods which naturally contain probiotics, such as yoghurt and fermented foods. Before taking a probiotic supplement, speak to your doctor to find the right supplement for you.
Drink and eat wisely-As alcohol can negatively affect gut health, hence it is advisable to reduce your overall intake of alcohol and consume loads of water. Refrain from junk foods like soft drink, lollies, biscuits, chips and pizza as they have negative impact on our gut health.
Compliance and Checklist
Compliance and Checklist for Diabetes by Famhealth
Despite significant modern advances in diagnosis and treatment of diabetes, compliance still remains the most crucial aspect of blood glucose level control. Scientific research in National Institute Health USA, suggests “Poor glycaemic control may be reflected by both the failure of diabetes self-management by patients as well as inadequate intervention strategies by clinicians”. Hence identifying the barriers in compliance and treatment adherence is an equally important aspect for successful diabetes management.
Barriers in compliances may be due to various reasons but as per research the majority of non-compliances in diabetes management could be due to In-adequate information, Cultural differences, Religious beliefs, Family dynamics, Emotional imbalances, and sometimes poor communication skills.
According to the American Diabetes Association, The major compliance regimen for people living with Diabetes includes:
On time Medications:
Medications on time, helps you to maintain a “good control” of blood glucose levels in your body. People living with diabetes are often prescribed multiple medications for diabetes and other co morbid conditions. To ease your medicinal intake you are advised to check with your doctor on the sequence of medicines to be consumed as per priority for e.g. which medications to consume before/after meals. To manage and ensure medicinal compliance you are encouraged to take the help of friends/family/colleagues who can effectively remind you to take your medications on time every time!
Food & Nutrition:
According to Dr. Mona registered dietician from USA says, “Good food is good medicine and bad food is bad medicine”. You are advised to have frequent diabetes friendly meals, to reap the maximum benefits of successful diabetes management. To know more refer to our Food section.
Regimen: Having a daily exercise regime not only helps you to stay fit and healthy, but has also helped so many people in reversing their conditions remarkably! At Famhealth exercising can never get boring! Get to know the new forms and join our community to experience fun “do it with us” exercising modules.
Monitoring blood glucose levels:
Checking your blood glucose levels timely as recommended by your doctor helps to administer the effect of food, medicines and physical activity in your body. It is almost a reflection of how well you are managing your condition. You are encouraged to take help of your partner/family member/caregivers to learn the right ways of monitoring blood glucose levels to ensure diabetes compliance.
Family/friends/caregivers play a vital role in helping a person living with diabetes to overcome all the barriers and come on top their conditions
Check blood sugar levels as often as recommended by your doctor. By checking your blood glucose level, you can know how food, physical activity and medicine affect your blood glucose.
Inspect your feet daily for cuts, injuries, blisters, infection and changes in skin pigmentation.
Inspect your mouth, teeth and gums. People living with diabetes often are prone to periodontal gum diseases, doctors’ advice brushing twice daily and flossing once in a week.
Check for infection, cuts, blisters, or colour changes all over the body including your underarms, groin area, area between toes, etc.
As you may be already aware, people with diabetes must avoid hot water baths as hot baths often lead to wrinkling and blisters in skin.
Keep your supplies close: Make an attractive kit bag and keep all the necessary medications and food items within your reach. Replenish the kit daily to keep your energy elevated, and blood glucose levels normal.
Last but not the least take your medications on time and at least exercise or walk for a minimum 45 minutes daily to regulate blood glucose levels.
Non adherence to the above treatment compliances often leads to frustration in families and also in doctors treating diabetes individuals
With knowledge comes better control. Regular blood sugar testing is an important part of living with Diabetes.
There are many things that can have an impact on your blood sugar levels such as your emotions or medications. Regular tests at the frequency recommended by your doctor could help you stay on the top of your condition and manage it more effectively.
Further, if you are living with Insulin-dependent Diabetes, chances are your Insulin dosage will depend on your glucose levels on that particular day.
Fasting Sugar Test
Fasting blood sugar test is one of the simplest and most cost-effective tests to predict your blood glucose levels.
Fasting blood sugar level that is less than 100 mg/dL (5.6 mmol/L) is normal.
Fasting blood sugar level from 100 to 125 mg/dL (5.6 to 6.9 mmol/L) is considered Prediabetes.
If it is 126 mg/dL (7 mmol/L) or higher on two separate tests, then chances are high that you have diabetes.
Random Glucose Test
Random Plasma Glucose test is another important test for diagnosing Diabetes. During this test, blood sugar is tested irrespective of the time of the last meal; nor is there any need to abstain from eating prior to the test.
Blood glucose level greater than 200 mg/dL on this test may indicate Diabetes, especially if the test is repeated at a later time and shows similar results.
Studies suggest that HbA1c is one of the best methods to monitor Diabetes. HbA1c tells the average percentage of blood glucose level of a person in the last 70- 90 days. It is commonly suggested by doctors to maintain less than 7% to achieve good control in diabetes management. However please consult your doctor as the average percentage varies depending on the age of the person.
However, HbA1c is not really viable for diagnosing Diabetes in pregnant women as well as in cases where other blood disorders are involved such as Sickle Cell Anaemia.
Oral Glucose Intolerance
Oral Glucose Tolerance test is yet another method used to detect Diabetes. It is useful in diagnosing Diabetes in difference situations such as:
Urine test is undertaken to evaluate the glucose levels in the body as well as to look for the presence of proteins that may indicate kidney disorders. In urine the Ketones are also detected, Ketones are metabolic product when fat is metabolised. Ketones increase when there is insufficient secretion of Insulin from the pancreas. Urine tests are undertaken along with blood tests such as fasting sugar, because urine tests alone can be unreliable.
To read more on Diabetes, click on the link below.
Diabetes is an endocrine disorder that elevates your blood sugar levels over a prolonged period of time. It is caused by the malfunctioning of the pancreatic cells, which produce insufficient or no Insulin.
Why is Insulin so vital ?
Insulin is the hormone that is responsible for the process that converts carbohydrates into sugar; which is then stored it in the body for future use. Insufficient or no secretion of insulin from our pancreas leads to an imbalance in the body, causing liver cells to convert glycogen to glucose and accumulate in the blood stream.
Indications of Diabetes
Some of the most common symptoms suggesting the onset of diabetes are frequent urination, frequent thirst, frequent hunger (even after full meals), unexplained burning, itching or rash in the body, specially the foot, bruising easily, slow healing of wounds or clotting of blood when the skin is broken/cut, tingling or numbness sensation in the extremities of the feet and hands as also extremely low energy levels. However, often these symptoms could go unnoticed leading to undetected diabetes. Hence, it is always a good idea to get yourself regularly checked by a doctor for preventive healthcare.
Why did I get Diabetes?
Leading Endocrinologist Dr Sanjay Kalra from Bharti Hospital, Karnal shares his perspective on why diabetes is spreading like an epidemic. Nearly 70 million Indians are living with diabetes today. This is not a small number. Our genetic make-up is tuned such as to store fat reserves in the body in order to survive severe weather conditons such as famine. In ancient times, these stored food reserves or lipids were converted into energy in the bodies of our ancestors, so that they could survive the harsh living conditions. Cut to the present generations, lifestyle, stress levels, sedentary life, lack of physical activity, unhealthy diets, all contribute to surplus reserves for the body. As a result, the pancreas gets overworked and starts malfunctioning.
Am I at Risk?
There are several factors which may cause diabetes but medical science is yet to ascertain the main cause responsible for a specific person. However research indicates that the following conditions make people twice more likely to get diabetes than those without these conditions.
It could be genetic, family history has a strong role. Other factors such as obesity, high blood pressure high triglyceride levels, presence of diabetes autoantibodies, substance abuse, or excessive consumption of alcohol and tobacco.
Age 20 and above amounts shown as mg/dL
Less than 100
After Meal (1–2 hrs)
Less than 180
If taking insulin at least, 100
Less than or around 7.0 %
SOURCES: American Diabetes Association. “Standards of Medical Care in Diabetes—2014,” Diabetes Care, January 2014.
Shown above are blood glucose ranges defined by American Diabetes Association. You’re kindly advised to refer to a doctor as the values may differ slightly with different age & gender.
What is Prediabetes?
When the blood glucose levels are borderline or higher than what they should be. But not as high as people with diabetes is known as Prediabetes. This condition is a “whistle blower” and indicates that you may proceed towards diabetes type 2, if you do not make the necessary changes in your lifestyle.
What are the Types of Diabetes?
You may have already undergone tests and your doctor may have already explained if you have Diabetes, and if so, the specific type you are living with. As a general understanding, the following classifications should give a sense of various types of diabetes:
Type 1 Diabetes:
Type 1 diabetes is when there is insufficient or no production of insulin in the pancreas. This condition requires external insulin to help your body convert sugars to energy.
Type 2 Diabetes:
Type 2 diabetes is when the pancreatic cells, become insulin resistant due to a defective response in the receptor cells in the body. This is the most commonly found type worldwide.
Gestational diabetes is when blood sugar levels are raised during the time of pregnancy. This is most likely a temporary condition, in which blood sugar levels are often likely to come back to normal after the delivery.
Latent autoimmune diabetes in adults:
LADA is when autosomal alterations can lead to defective BETA cell function, resulting in Type 1 diabetes. LADA is often misdiagnosed as Type 2 diabetes in India.
Diabetes is called as a silent killer because many people remain undetected till such time as the consistently high blood glucose levels start affecting other organs such as the heart, the kidney and the liver – referred to as Macro-vascular complications and the nervous system resulting in foot, gum or vision problems called Micro-vascular complications.
Check for other important co-morbid conditions:
Chronic Vascular Disease
Polycystic Ovarian Disease
What else do I need to know ?
Often many people remain undetected till such time that consistently high blood glucose levels have already started affecting other organs such as your heart, kidney, liver – referred to as Macro-vascular complications, and your nervous system resulting in foot, gum or vision problems called Micro-vascular complications. If you are “suffering” from any other life style conditions, “co-morbid conditons” consult your endocrinologist/ diabetologist. Your doctor will prescribe specific medications and solutions to manage this or any other complication.
To read more on Diabetes, click on the link below.