Taking care of yourself physically can improve your mental health. Be sure to eat nutritious meals, avoid cigarettes, drink plenty of water, exercise and get enough sleep.
Deal with stress-Stress is a part of life. Practice good coping skills and try to manage stress. Experts suggest including yoga, meditation and exercise in daily routine. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.
Exercising everyday-Physical activity can have a positive impact on our mood. Even as little as a brisk 10-minute walk can increase our positive mood. Exercise releases certain hormones which are stress busters and relaxes our body and mind to a great extent.
Bask in Sun-Research has proved that sunlight helps promote the production of vitamin D which increases your level of serotonin (which helps regulate your mood) in the brain. Plus, time in nature is a proven stress reducer. It is advisable to daily sit in a good sunlight for atleast 10-15 mins for a good mental health.
Avoid alcohol and other drugs-Experts recommend alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to “self-medicate” but in reality, alcohol and other drugs only aggravate problems. They are addictive and can only complicate stress levels.
Does Your Daily Diet Contain These 5 Essential Micronutrients?
1. Folate
Folate is one of the eight types of B vitamins, and it helps with the formation of red blood cells. It is water-soluble, and also called vitamin B9. The best way to get your B9 is through fruits and vegetables. Legumes like lentils and beans, spinach and asparagus are all great, folate-rich options.
2. Iron
Iron is used to create hemoglobin, which is the substance in red blood cells that carries and delivers oxygen around the body. There are two types of iron: heme, which comes from an animal source, and non-heme, which is obtained through a plant. Non-heme sources are beans, chickpeas, lentils, tofu, broccoli and spinach.
3. Magnesium
Did you know that consuming sodas, sugar and caffeine actually causes your body to lose magnesium? Good sources of magnesium are dark leafy vegetables like spinach. Nuts and seeds, such as almonds, cashews, sesame and pumpkin seeds; and whole, unrefined grains like brown rice are storehouse of magnesium.
4. Vitamin A
Essential for maintaining vision, vitamin A describes a group of fat-soluble retinoids, like retinol. Retinol is created from carotenoids, such as beta-carotene, which is often associated with foods of an orange hue such as carrots. Other sources come from animals, and can be found in foods like liver, grass-fed dairy products and egg yolks.
5. Vitamin D
The deficiency of this vitamin is linked to rising levels of depression and autoimmune disorders, laying the foundation for many chronic illnesses. Natural sources are fatty fish and fish oils, canned tuna, egg yolks, mushrooms, and tofu.
Maintaining Gut Health
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.
Dizziness
Dizziness isn’t a disease, but rather a symptom of various disorders.
Dizziness is the feeling of being lightheaded, woozy, or unbalanced. It affects the sensory organs, specifically the eyes and ears, so it can sometimes cause fainting.
Causes of Dizziness
Common causes of dizziness include a migraine, medications, alcohol and problem in the inner ear.
Some other possible causes of dizziness include:
Sudden drop in blood pressure
Heart muscle disease
Decrease in blood volume
Anxiety disorders
Low iron
Low blood sugar
Ear infection
Dehydration
Heat stroke
Excessive exercise
Motion sickness
How to identify Dizziness
People experiencing dizziness may feel various sensations, including:
light-headedness or feeling faint
a false sense of spinning
unsteadiness
loss of balance
feeling of floating or swimming
Sometimes, dizziness is accompanied by nausea, vomiting, or fainting. Seek emergency medical help if you have these symptoms for extended periods.
What to do when you feel Dizziness.
Follow these tips if you have recurrent bouts of dizziness:
Sit or lie down immediately when you feel dizzy and rest until the dizziness goes away.
Use a cane or walker for stability, if necessary.
Always use handrails when walking up or down the stairs.
Do activities that improve balance, such as yoga and Tai Chi.
Avoid moving or switching positions suddenly.
Avoid driving a car or operating heavy machinery if you frequently experience dizziness without warning.
Avoid caffeine, alcohol, and tobacco. Using these substances may trigger dizziness or make it worse.
Drink at least eight glass of water a day, get seven hours or more of sleep, and avoid stressful situations.
Eat a healthful diet that consists of vegetables, fruits, and lean proteins to help prevent dizziness.
To read more on Patient Care, click on the link below.
Childhood obesity is becoming common these days. Eating unhealthy and less nutritious food is a major contributing factor. India has the second largest number of obese children in the world and it is estimated that by 2025 this number is estimated to grow by 70 million. On one hand many children in our country are deprived of right amounts of foods, on the other hand some children are facing obesity as a major concern.
According to Mona – “Childhood obesity results primarily due to limited or no outdoor activity, high calorie intake and irregular eating habits of children.”
In Indian society a chubby child is regarded as healthy. Whereas a chubby child does not mean that the child is healthy.
Childhood Obesity Complications
Childhood obesity can lead to serious complications such as:
Heart disease
Diabetes
Autoimmune disorders
Cancer
Arthritis
High blood pressure
Mona says- “Childhood obesity is not a result of genetics, whereas it is actually a result of parent’s behavior, if parents are eating unhealthy the child will mimic the same and ultimately becomes obese as his/her parent.”
Right Food for Obese Children
Pay attention to breakfast-A poor breakfast affects child’s concentration and results in poor performance especially in schools. Feed the child early with well balanced foods which includes proteins, complex carbohydrates.
Mona does not recommend low fat food in children as the process of making a low fat food involves extracting the fat content and replacing it with refined carbohydrates to make it palatable. Refined carbohydrates are bad for the health and causes obesity.
Moderation is the key-Whenever you take your child food. Moderation is the key make the child eat in small portions and feed his with a small snack, preferably with nuts, so that the child eats in small amounts.
Macro balanced diet- Child’s diet must contain a rich supply of carbohydrates, fats and proteins, which makes a healthy macro balanced diet.
Mona says- “Combine the foods to make it more nutritious and healthy. Example-If you are giving aloo parantha to child club it with yogurt and butter to make it more nutritious. Instead, try giving a vegetable parantha like gobhi or mooli parantha.”
Sit with your child and ask for his preferences – It helps the child to be involved. Suggest him with healthy options. Educate him about the right food.
Food During Exams
As parents we feed the child with whatever food he/she asks for especially during the exam time. Mona says -It is important to replace high carbohydrate food with foods rich in phytonutrients, omega- 3 fatty foods, extra virgin olive oil, and antioxidants.
These foods supplement optimum nutrition and improve the performance of the child. Foods high in carbohydrates kill gut micro biome.
Value of Rainbow Food
Mona suggests eating rainbow foods at an early age to all children. This includes eating different colored fresh fruits and vegetables. This supplies children with essential phytonutrients, vitamins and minerals. Eating unprocessed foods, fatty fish (a rich source of omega-3), and cereals aids healthy nutrition in children
Power Food-Simple and Easy Early Breakfast Recipe
Berry smoothie- Make simple smoothie which contains flax seeds, berries, yogurt and little bit of honey. This is an ideal food for kids, as it contains good combination of macros.
Foods to Completely Avoid
Below is the list of some foods which are to be completely avoided
Cold drinks
Packed foods
Processed foods
Foods to be Given to Children in Moderation
Cookies
Cakes
Pastries
Food Essential for Growth and Development
Mona says- “Calcium is one mineral essential during early development years. Maximum calcium requirement is there during 9-18 years of age. 1000 mg/day is the essential requirement of the child during this phase.”
Obesity is a disorder which results in an excessive accumulation of the body fat. To keep a check on obesity is not only important for cosmetic reasons, but it causes serious health issues like heart diseases and high blood pressure. If you are obese it is most likely that you may encounter various health problems.
Obesity
Obesity is a multifaceted health disorder that affects both adults and children. Being obese not only affects the overall persona of an individual but also increases the risk for many health concerns. An obese person is at a higher risk of developing health conditions like diabetes, heart disease, stroke, arthritis, breathing problems, and some cancers.
Statistics have revealed that obesity is a major factor contributing factor for metabolic syndrome and type 2 diabetes mellitus (T2DM) among Asian Indians. Various factors contribute towards making an individual obese. Some major factors which contribute towards obesity are environment, family history and genetics, metabolism or the way your body converts food and oxygen into energy, and individual’s lifestyle. Besides these factors certain medical conditions also leads to obesity. Scientists are also trying to understand that some chemicals in the environment may be playing in the growing obesity problem.
Recent guidelines have revealed that 10-15% of Indian population would fall under the obese category and would need appropriate management. Purpose of these guidelines on countrywide basis projects an alarming situation of T2DM and cardiovascular disease.
Some startling facts about obesity:
According to a recent survey conducted worldwide: India has second highest obese children in world.
Followed by China India ranks second in childhood obesity with the incidence of China with 15.3 million and India with 14.4 million.
According to National Family Health Survey in 2018 –In past one decade the number of obese people has doubled.
According to a latest publication in a medical journal-“The Lancet” –Currently there are 30 million obese Indians and by 2025, this number is expected to pass 70 million.
Did you know lack of sleep increases the chances of obesity- If you do not sleep enough you produce Ghrelin, a hormone that increases your appetite and hence adds extra pounds to your body.
India the third most obese country in the world – According to a study published in a medical Journal Lancet- India is just behind US and China in this global hazard list of top 10 countries with highest number of obese people.
Latest Survey reveals that technology addiction too is adding to obesity amongst young adults and children in India. Television, computers and video games at the cost of sports and physical activity, causing sedentary life style are prime causes of obesity among young ones.
Surprisingly but true-Globally, Obesity causes more deaths than malnutrition -Worldwide, obesity is one of the top five leading causes of death. It results in greater than 2.8 million deaths every year.
What is the need for new guidelines for obesity among Asian Indians?
New guidelines have been proposed in view of alarming situation of obesity among Indians. These guidelines have been prepared by 100 medical experts all across the country hailing from the backgrounds of internal medicine, diabetes, metabolism, endocrinology, nutrition, cardiology, exercise physiology, sports medicine, bariatric surgery and representing reputed medical institutions, hospitals, government funded research institutions. The very need for these guidelines has been enumerated below:
In view of increasing trend in frequency of obesity and related metabolic diseases, there is dire need of effective interventions in obesity
As Asian Indians manifest a higher risk of cardiovascular risk factors and T2DM at lower levels of obesity, the appropriate obesity diagnosis should be based on lower level of weight for height than in non-Asian Indian populations.
Current obesity international guidelines are not appropriate for Asian Indians. Moreover, WHO has authorized local governments and scientists to decide on the localized guidelines for the Asian Indians.
If appropriate diet, exercise, drug and surgery are employed at lower levels of obesity, nearly 15% of the adult population of India (nearly 5-7 crore people) will show improvement in obesity coupled with reduced risk of diabetes and cardiovascular disease.
How obesity is diagnosed among Indians?
Three parameters which are used to measure obesity are body mass index BMI, waist circumference WC and waist-to-hip circumference ratio (WHR). The most accepted method to define thinness and fatness is BMI, a ratio of weight in kilograms divided by height in meters squared (kg/m2).
What are the cut offs for BMI and WC in defining obesity among Asian Indians?
After a major consensus among scientists below table has been prepared to depict the obesity among Asian Indians:
Classification
BMI(kg/m2)
Principal cut-off points
Cut-off pointsfor Asians
Normal range
18.5 – 24.9
18.5 – 22.9
23.0 – 24.9
Pre-obese
25.0 – 29.9
25.0 – 27.4
27.5 – 29.9
Obese (Class I)
30.0 – 34.9
30.0 – 32.4
32.5 – 34.9
Obese (Class II)
35.0 – 39.9
35.0 – 37.4
37.5 – 39.9
Obese (class III)
≥40.0
≥40.0
Source: Adapted from WHO 2004 and recent guidlines
What does recent guidelines say about WC and WHR cut offs in defining obesity?
Research has revealed that abdominal obesity is associated with higher risk of diabetes and cardiovascular disease when compared with generalized obesity. Cardiovascular disease is associated with increased amounts of excess abdominal adipose tissue, both intra-abdominal adipose tissue (IAT) and subcutaneous adipose tissue (SCAT). In view of this a joint discussion and consensus among scientists concluded the WC cut off among Asian Indians as defined below:
Action level 1: Men: 78 cm, women: 72 cm. Any person with WC more than these levels should refrain from gaining weight and adopt healthy lifestyle to prevent the risk of any of the cardiovascular risk factor.
Action level 2: Men: 90 cm, women: 80 cm. Individuals with WC above this should seek medical help so that obesity-related risk factors could be diagnosed and handled.
What are the causes of obesity?
Obesity could be genetic, behavioral and can also result due to the hormonal changes in the body. Obesity occurs when you take in more calories than you burn through exercise and normal daily activities. Your body stores these excess calories as fat. Some medical conditions also result in obesity such as Prader-Willi syndrome, Cushing’s syndrome, and other diseases and conditions. The main reasons for obesity are either sedentary lifestyle or eating unhealthy such as junk foods at wrong intervals.
What are the risk factors that can contribute to obesity?
Obesity usually results from a combination factors, including:
Genetics. Genetics may also play a role in how efficiently your body converts food into energy and how your body burns calories during exercises.
Family lifestyle. Family members share common eating habits. Obesity runs mostly in families as common eating habits of eating fatty foods contribute to obesity.
Inactivity. If you are inactive throughout the day, you are more prone towards obesity. Certain diseases like arthritis also result in decreased mobility and hence inactivity
Diet. A diet rich in fats and less minerals and vitamins can result in obesity
Medical problems. In some people, obesity can be traced to a medical conditions like Prader-Willi syndrome, Cushing’s syndrome and other conditions. Medical problems, such as arthritis, also can lead to decreased activity, which may result in weight gain.
Medications. Some medicines such as antidepressants, anti-seizure medications, diabetes medications, antipsychotic medications, steroids and beta blockers also make the person obese
Social and economic issues. Research has shown that weight gain can be linked to social and economic factors.
Age. As we grow in age a decreased physical activity and lower metabolic rate can result in obesity.
Sleep deprivation. Not getting enough sleep or getting too much sleep can cause changes in hormones which may lead to an increase in appetite. You may also crave foods high in calories and carbohydrates, which can contribute to weight gain.
What are the complications associated with obesity?
A number of health problems arise if you are obese. Some of the diseases which you may encounter include:
High triglycerides and low high-density lipoprotein (HDL) cholesterol
Type 2 diabetes
High blood pressure
Heart disease
Stroke
Cancer
Breathing disorders, including sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts
Gallbladder disease
Gynecological issues such as infertility and irregular periods
Erectile dysfunction and sexual health issues
Quality of life-If you are obese you are most likely to suffer from other issues, which can severely affect the quality of life. Some common problems which arise due to obesity include depression, disability, sexual problems, shame and guilt, social isolation, and poor performance at workplace
How can you prevent obesity?
You can take some below-mentioned steps to prevent obesity:
Exercise regularly. Exercises such a fast walking and swimming for 150 to 300 minutes in a week can prevent obesity
Eat healthily. Eat low-calorie, nutrient-dense foods, such as fruits, vegetables, and whole grains. Refrain from foods which are high in fat content.
Monitor your weight regularly. Keep an eye on your weight at regular intervals as it can help you to assess your weight regularly
What are the recent guidelines on physical activity?
According to joint decision among scientist below is the list of guidelines about physical activity in combating obesity and associated health concerns:
Physical inactivity should be refrained as much as possible
Pro active medical consultation is recommended for those with chronic conditions or those who are symptomatic
Inactive people must switch on to physical activity
Brisk walking (walking at an intensity wherein an individual finds speaking difficult but not impossible) should be encouraged
On an average a total of 60 minutes of physical activity like aerobic activity, work-related activity and muscle strengthening activity should be included daily
For additional and greater health benefits, adults can increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity
Yoga should be included; however, more research is needed to fully explore its benefits
Children should undertake at least 60 min of outdoor physical activity. Screen time (television/computers) should be less than 2 hrs a day.
What is the treatment of obesity?
The treatment of obesity includes a combination treatment from a dietitian, behavior counselor or an obesity specialist. Recent guidelines suggest identifying and treating the underlying cause of obesity, lifestyle modification, pharmacological treatment like ant-obesity drugs along with lifestyle modification, and if needed surgical treatment is advisable in treating obesity.
Scientists have concluded that anti-obesity drugs should be prescribed in combination with dietary and lifestyle changes as a part of comprehensive weight loss program. Also, drug treatment should be monitored on an ongoing basis for efficacy as well as safety. In general, anti-obesity drugs should be administered for BMI above 27 kg/m2 or a BMI above 25 kg/m2
Anti-obesity drugs which are recommended to treat obesity are sibutramine, orlistat should be used as a second line therapy. At times metformin and exenatide can be used under special clinical conditions.
What is the surgical treatment for obesity?
Over the past few years bariatric surgery has come out as an option for obesity reduction. Bariatric surgery involves an alteration in the digestive system by reducing the gastric volume or by changing the path of food bolus which can lead to malabsorption. According to current international guidelines below are the guidelines for bariatric surgery:
Current International Guidelines: BMI above 35 kg/m2, or BMI above 40 kg/m2.
For Asian Indians: BMI above 32.5 kg/m2
Various surgical options are available under the umbrella of surgery which includes:
Restrictive Procedures like Adjustable gastric banding (LAGB) & sleeve gastrectomy
Combined Procedures like Roux-en-Y Gastric or Bypass (RYGBP)
Malabsorptive Procedures like Bilio-pancreatic diversions (BPD)
Experimental Procedures like ileal interposition
Duodeno-jejunal bypass and other implantable pulse generators.
Pros and Cons are associated with above mentioned procedures; however, it is upon the physician to decide that which surgical treatment is best suited for the particular patient.
Having a positive attitude towards weight loss and employing various changes in lifestyle such as exercising and eating a well-balanced diet can help you to lose weight. Nevertheless, obesity remains a rampant problem even in developing nation like India. Appropriate interventions are required in a timely manner to combat this problem to prevent other major health concerns.
Obesity Support Groups
These inspiring stories of those who have overcome Diabetes will keep you motivated
7 Smart Eating Strategies To Lose Weight And Reverse Diabetes
1. Keep a Diary:
One of the smartest ways to begin with, is to record what you are eating throughout the day. Leading dieticians all-round the globe recommends maintaining your own small diary, to keep a check and analyse the food items you are consuming. Studies in the U.K confirm, people who maintained food records lost extra amount of weight, than people who didn’t record.
2. Watch your food labels:
Picking up a fruit juice can? Or your favourite soft drink? You’re advised to read the nutritive label. Knowing the calorie content and glycaemic index can get a little cumbersome, but research suggests, awareness of the calorie content and high sugar levels help people living with diabetes in keeping away from harmful food items which may spike their blood glucose levels.
3. Start with a good breakfast:
Research is on our side, starting the day with a good breakfast powers you with high energy and helps you maintaining your blood glucose levels throughout the day. The old saying “breakfast like a king” stands correct if you choose low carb breads & cereals, fresh juices, boiled eggs, nuts, oats, yogurt, cheese, milk and not to forget your medicines.
4. Eat by the plate method
Eating by the plate method advocated by ADA recommends, filling half of your plate with non-starchy fruits and vegetables, one fourth of your plate with lean proteins like grilled fish or chicken and the balance with low carbs. This is a popular model which not only aids in weight loss, but also keeps the blood glucose levels on check.
5. Carb counting
Carbohydrate counting, also called carb counting, is not a diet plan, it is a meal planning strategy for people with type 1 or type-2 diabetes. Carbohydrate counting involves keeping track of the amount of carbohydrate in the foods you eat each day.
Carbohydrates are one of the main nutrients found in food and drinks and it is very important. Completely cutting down on carbs may lead to fatigue and restlessness. One must choose wisely and replace with diabetes friendly and healthy low carbs.
According to National Institute of Health USA, healthy carbohydrates, such as whole grains, fruits, and vegetables, are vital part of a healthy eating plan because they provide both energy and nutrients, such as vitamins and minerals, and most importantly fibre. Fibre can help you prevent constipation, lower your cholesterol levels, and control your weight.
Unhealthy carbohydrates are often food and drinks with added sugars. Although unhealthy carbohydrates can also provide energy, they have little to no nutrients and they often spike your blood glucose levels leading to poor diabetes management.
6. Eat more small meals
People with diabetes should eat 4-5 small meals during the day instead of three larger meals, says the American Diabetes Association (ADA). Eating small meals allows replenishment along with slower, continuous absorption of food, which prevents you from cravings and hunger pangs. Among the benefits are also decreased blood sugar levels after meals, reduced insulin requirements during the course of the day, weight loss and lower blood cholesterol.
7. Always stock up your refrigerator:
Stocking up your refrigerator with healthy food items is more or less like keeping your supplies ready. This prevents you from eating high calorie and sugary food items in times of hunger. You may choose from a wide variety of fruits, nuts, cheese, and low carb multigrain breads and protein shakes to quickly make minimeals and avoid binging.
To read more on Diabetes, click on the link below.
Have you been diagnosed with borderline high blood sugar levels? In your case the blood sugar levels recorded are higher than normal, but not high enough to be full-fledged Diabetes. This is referred to as the Prediabetes stage which can be reversed by following recommended guidelines.
During this phase, your pancreatic cells are still producing a little amount of insulin to convert carbohydrates into sugar, however, Insulin produced by the pancreas is not sufficient to remove sugars effectively, keeping the blood glucose level high.
It has been observed that people with Prediabetes may not take this condition seriously. However, research suggests that the sooner one begins to take precautions, the better are the chances of reversal of this condition.
Some quick tips
Make small changes and be a winner!
Prediabetes can eventually lead to Type 2 Diabetes; however, this development can be easily prevented. It requires small efforts and minor changes in your lifestyle. Research shows that reducing your body weight by just 5 -10 %, to begin with, makes a remarkable difference in the natural Insulin production in the body. Weight loss can also delay the onset of Type 2 Diabetes significantly.
Watch your portion sizes
Dieticians round the globe suggest having 3 main meals and 3 mini meals to have a good control of your glucose levels. You may choose to use smaller plates for meals to check on serving portions to begin with. The plate method advocated by ADA is specially designed for people living with Diabetes or Prediabetes. This approach advises that you fill half of your plate with fibrous fruits and vegetables; one quarter with low carbohydrates, such as brown rice or a baked potato; and the last quarter should be lean protein, like grilled fish or chicken.
Never skip meals
Eat regularly. It is always a good idea to follow a regular meal pattern and not skip meals. People who eat regular meals, beginning with healthy breakfast, are healthier, more energetic and weigh less than those who skip meals. Consume mini meals. Eating healthy mini meals and snacks such as fruits, multigrain bars and low-calorie preparations help you to not only control your blood sugar, but also hunger pangs and prevents you from overeating and binging.
Limit tobacco and alcohol consumption
Research suggests smoking may aggravate complications from Diabetes, such as heart diseases and may lead to nerve and kidney damage. It is, therefore, highly advisable to significantly limit or give up on smoking. Alcohol consumption can have a strong impact on your blood sugar levels; they often spike blood glucose levels leading to poor diabetes management. It is a good idea to take your doctor’s advice on whether you can consume alcohol, and how much. In any case, please remember to always eat a snack or a meal while consuming alcohol to prevent fluctuations or spiking of blood glucose levels.
Exercise
Exercise is integral to a healthy lifestyle. If you have been diagnosed with Prediabetes, it is even more essential for you to have a fitness routine. It is a good idea to check with your doctor before you starting any exercise program. However, a daily walk of 30 – 45 minutes usually makes a good starting point. You may also choose from a wide variety of exercise regimes such as Yoga, Pilates, Tai chi, Swimming, Dancing and Jogging.
Acquire as much information as you can
It is believed an informed person can make better decisions. Hence we urge you to make an effort to learn about food and lifestyle changes that will help you manage your condition better.
Take help and support from your family
Research suggests that it is easier to manage Diabetes more effectively with family support. Your partner, family, and friends can play a huge role in motivating you and helping you adhere to your diabetes management programme. It is a good idea to check with your doctor before you starting any exercise program. However, a daily walk of 30 – 45 minutes usually makes a good starting point. You may also choose from a wide variety of exercise regimes such as Yoga, Pilates, Tai chi, Swimming, Dancing and Jogging.
Last but not the least
Always maintain a positive approach. Studies suggest that people who consider Prediabetes as a burden or stress are often unsuccessful in managing this condition. Hence, with a positive mind and attitude you can successfully control your blood glucose levels and come on top of your condition.
What I can do as family/friend of a diagnosed Prediabetes?
Studies reveal that a majority of partners and family members may be equally worried upon detection of their partner’s Prediabetes/Borderline condition. But the good news is that you and your family can play a very important role in arresting and reversing the condition. Research suggests, Partners and family members who actively take interest in managing Prediabetes/borderline condition with in their spouses have been very successful in achieving excellent results.
You may already know that Prediabetes is a warning condition, but studies are on our side saying the condition can be reversed by bringing in lifestyle changes and following low carb diets, exercise regimes and incorporating lifestyle changes.
Equip yourself first
Reading and collecting information on diabetes yourself can be very helpful for you to understand what your partner is going through physically and emotionally. You may also choose to take guidance from a certified diabetic educator or a physician to help your partner in the best possible ways.
Support your partner mentally and emotionally
Psychologists suggest that people living with Prediabetes/Diabetes undergo tremendous emotional turmoil. Feelings such as anxiety, fear, guilt, anger, frustration and denial are bound to be experienced. As a family member / partner you should try to be supporting and understanding of these emotional ups and downs. You are also advised to consult a certified diabetic educator to help you motivate your partner in dealing with this condition.
Participate in arresting Prediabetes/borderline condition
It is always easier to approach a challenge as two people rather than one. By working together not only are you motivating yourself but you are also acting as a check for the other person. Planning goals together is very helpful in attaining successful results, it is a good idea to discuss and chalk out plans mutually before starting to follow any regime for management of this condition. Research suggests that partners, who ate the same food, and did combine exercises yielded better results than self-managed programmes. Reminding your partner to adhere to the Prediabetes management programme may help in controlling high glucose levels in people with Borderline conditions. You may also choose to follow “eating by the plate method” advocated by ADA and try various diets. However, it is important to beware that constant nagging, complaining or forcing may backfire in managing this condition. It’s advisable to set realistic goals, and handle situations compassionately.
Empower and replenish yourself
Research shows family and partners undergo tremendous mental and physical fatigue. Remember to take care of yourself too, because you may also undergo mental and physical stress while looking after your companion. Ensure that you have time for yourself and for pursuing the interests you enjoyed before Diabetes made an appearance in your life. Pamper yourself and remain cheerful. It is important to strike a balance in order to manage your personal and professional life. Set realistic goals and do not give up. Eat a well-balanced healthy diet and learn different ways to cope up with stress. To know more read the below tips to manage compassion.
To read more on Diabetes, click on the link below.
As you may already know Diabetes is referred to as a “lifestyle disease”. One of the reasons contributing to the condition is sedentary living. Regular exercise and undertaking physical activities of one’s choice can play an important role in Diabetes management.
Research indicates that people living with Diabetes, who undertake some form of regular physical activity or have an exercise routine not only have a better control over their blood sugar levels but are also better able to handle the stress
According to Prof. Sheri Colberg-Ochs, PhD at Old Dominion University, Virginia, USA, physical activity can aid in Insulin secretion and keeping the blood glucose level in control. Working out regularly also keeps a check on obesity and movement coordination, as according to research, people living with Diabetes are prone to dis-balancing and falling. Falling down may further lead to conditions such as fractures and restricted locomotion, which can add to unwanted stress and pain in people living with Diabetes.
The good news is that exercises do not necessarily have to be necessarily boring and monotonous. You can invite friends and family to try out new activities and routines with you.
Exercise Tips
Water Aerobics
Muscle toning exercises in water are one of the best ways to beat the heat in the summers. One can try it in the pool with the entire family. Check out the places where you can try water aerobics in Delhi/NCR in our website and have fun with your family.
Swimming
Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugars. Lastly, let the lifeguard know that you have diabetes before you get in the pool.
Tai Chi
It is a Chinese form of exercise, which uses slow & smooth body movements to relax the mind and body. In 2009, researchers at the University of Florida studied 62 Korean women assigned to one of two groups
a) Control group and an exercise group that began a regular practice of Tai Chi.
b) people who practised some other physical activity. Those who completed the tai chi sessions showed significant improvement in blood sugar control. They also reported increased vitality, energy and mental health.
Frog leaps/ Spot jogging
Are you bored and tired of going to the gym but miss the running/cardio and the treadmill? Try spot jogging with music on and then jump with a squat (frog leaps). It is believed to be extremely beneficial in toning and strengthing muscles. You are advised not to do it if you have arthritis, knee and foot problems.
Power Yoga
A traditional form of exercise mixed with latest strengthening postures, power yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, power yoga may improve the blood glucose levels due to improved muscle mass.
Zumba
A unique form of strengthening work out which elevates your heart rate and the best part about doing Zumba is it is done along with catchy beats. Zumba burns up to 500 calories but it is not advisable for people with arthritis, knee and foot problems.
Various other dancing forms
Dancing is not only great for your body. Various forms like Salsa, contemporary, hip-hop, freestyle are the unique way to de-stress also. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.
Bhangra
A leading endocrinologist Doctor Sanjay Kalra recommends Bhangra a popular dance form which has originated from Northern India but practised worldwide. A 45-minute Bhangra performance regime can burn out up to 600 calories, and also help you lower your blood sugar levels and check on obesity.
Fun Activities With Family
Water Workouts
Water workouts stretch and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show swimming and water exercises such as aqualates, aqua aerobics, aqua yoga improves cholesterol levels, burns calories and lowers stress levels.
Cycling
Cycling is a recommended sport for people living with diabetes, it can be conducted either at your own pace or at a set distance which challenges your aerobic endurance by helping you burn calories and keep your glucose levels under control. Research suggests that if you cycle for 45-60 mins a day, this will help you achieve your physical activity targets in keeping a check on your blood glucose levels. People with diabetes must check their glucose levels before beginning cycling and must not cycle in rocky and unstable terrain to avoid falls and wounds.
Adventure
To break the monotony of the fast-paced city life, and lifestyle people with diabetes may choose to opt for something adventurous like adventure theme parks, visit adventure places, or enjoy the thrill of flying a Cessna and paragliding. Trekking and camping can be also a very exciting way to burn calories as well as enjoy a family trip. This list is not exhaustive; you can recommend your way of breaking the monotony and add to our list. However, people living with diabetes are recommended to check few things while opting for adventurous holidays and recreations.
Laughing activity clubs
Scientific studies confirm stress and diabetes have a direct connection; stress often leads to erratic glucose levels. To keep the stress under control one of the easiest ways is joining a laughter club. Laughter helps keep diabetes under control and it is similar to “exercising”. Laughter improves the overall performance of the heart’s muscular function and helps ward off cardiovascular disease and lower blood glucose levels.
Running Clubs
Running can improve your health and help with losing weight in an extremely manageable way for people with diabetes, while providing immense satisfaction and reward in the process.
Running can be the ideal form of exercise for people with diabetes as it helps the body’s sensitivity to insulin. This can be especially useful for people with type 2 diabetes to help combat insulin resistance.
To read more on Diabetes, click on the link below.
720 g (6 oz) thick white fish fillets, skin and bones removed
Freshly ground black pepper
1 lemon thinly sliced
4 tomatoes cut into wedges
2 bay leaves
1 tbsp olive oil
3 tbsp white wine
½ cup (125ml) salt-reduced chicken stalk
1 tbsp chopped fresh parsley
Directions
Preheat the oven to 200 ℃
Spread the onion, garlic and thyme sprigs in roasting pan that will be large enough to hold all the fish fillets, with a little space in between. Place the fish on the top and season well with freshly ground black pepper
Arrange the lemon slices over the fish and scatter the tomatoes and bay leaves around the fish. Combine the olive oil, wine and stock and pour over the fish.
Bake the fish for 20 Minutes.
Note
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.
