Preventing and Dealing with Prediabetes by Famhealth

Preventing and Dealing with Prediabetes

Functional medicine is a system approach which addresses the underlying cause of the disease. A functional medicine expert is a super generalist who aims to treat the body as a whole to suppress a disease condition. For an instance- A functional medicine expert will consider brain and gut connected and deals with body as a whole. Hence, functional medicine is also regarded as precision medicine.

According to Mona Johar a trained functional medicine expert-“Eating local, organic, and fresh food not only supplements good nutrition but also acts as a medicine to fight against many diseases”.

Prediabetes is a condition in which blood sugar levels are high but are not enough to be regarded as diabetes. However, if remain unchecked and uncontrolled prediabetes usually converts to diabetes.

According to Mona – prediabetes results due to the combination of genetic, environmental and unhealthy lifestyle factors.

There are no obvious signs and symptoms which can result in prediabetes, however a periodic blood test is the only method which can detect the spikes in the blood sugar levels.

It is myth that fat people are prone to diabetes. Mona says that it thin individuals are at an equal risk. She terms thin people as walking time bombs or TOFI (Thin from outside and fat from inside). Fats is not visible in such individuals, however it gets accumulated on the internal organs which leads to serious complications.

Causes of prediabetes

Prediabetes primarily results from factors such as:

Poor diet
Toxins in the environment
Genetics

Mona addresses most of the concerns w.r.t food to curb prediabetes In spite of having a genetic predisposition towards the disease, genetic suppression for diabetes can be achieved by:

Eating healthy
Avoiding eating foods in plastics(minimize the use of plastics)
Avoiding sugary foods and drinks-which shoots the blood sugar levels
Including whole fruits and vegetables
Eating foods which are low in glycemic index such as high fiber foods(green leafy vegetables, cauliflower and fruits )
Refraining from foods high in glycemic index (e.g potatoes)

Mona says- Rule of the thumb is that high fiber foods are low in glycemic index e.g fruits and vegetables. She emphasizes on below mentioned points to prevent or deal with prediabetes:

Eating healthy

Art of stacking-Pairing the food appropriately-Just for an instance you are eating rice and dal, club it with foods rich in fibers such as vegetables and salads. Include proteins such as tofu. Non- vegetarians can add chicken, meat or fish.

Consuming sweets in moderation-Try consuming sweets in moderation. Gradually reduce your sweet intake. Mona says- According to research it takes about 14 days to fully curb the craving of a particular food. So do not give your body a shock and try eating foods in moderation.
Avoid artificial sweetners– Mona says – Artificial sweeteners can be regarded as poison. They attack our gut microbiome and kill good bacteria, which are essential for maintaining good health.
Prediabetics can include dates, coconut to replace the sugar in their diet

Healthy lifestyle

According to Mona leading a active life and a 30 mins of daily physical activity can reduce the risk of prediabetes. So one must include a minimum of 30 mins work out schedule in daily regimen.

Stress

Keep stress at bay. Stress not only contributes to prediabetes condition but also contributes heavily to other lifestyle chronic conditions.

Foods recommended for prediabetics

Lean proteins
Foods rich in chromium like brocilli
Foods rich in magnesium like almonds, spinach and pumpkin seeds

Karela juice is an age old Indian method which is scientifically proven to prevent diabetes and has exceptional benefits in lowering down the blood sugar levels.

Whenever you visit a restaurant it is a good idea to:

Take time in understanding the menu
Take time to order
Select intelligently
Ask questions to the server
Customize food
Avoid foods rich in sugars and carbs e.g bread basket
Swap few items e.g remove french fries, avoid salad dressings instead use olive oil
Avoid fried foods like chilli paneer
Avoid cheesy pizza. Customize pizza and add more vegetables
Share your food
Eat fruit bowel instead of conventional desserts

Power foods to prevent diabetes:

Green Tea
Cinnamon
Coriander
Ginger
Sprouted foods

To read more on Diabetes, click on the link below.

https://famhealth.in/infocus-detail/diabetes

I am pregnant with diabetes by Famhealth

I am pregnant with diabetes

If you are one of those mothers-to-be who has high levels of blood sugar, even if you did not have a history of Diabetes before pregnancy, you are likely to have Gestational Diabetes. This condition comes into being when your body is not able to produce and use all the insulin it needs during your pregnancy, resulting in raised glucose levels.

Gestational diabetes usually affects the mother-to-be later in the pregnancy, in the third trimester. At this stage in the pregnancy, the baby’s body is fully-formed, but is growing rapidly. This is also a reason why gestational diabetes does not cause birth defects, which are sometimes seen in babies whose mothers had diabetes before pregnancy.

Research shows that one in ten women gets Gestational Diabetes. Why this happens all of a sudden could be attributed to many causes such as over eating or eating foods with high glycaemic counts, excess abdominal fat, hormonal changes during pregnancy, bed rest (lack of activity), and genetic transfer (family history). Sometimes having a child at an older age could make the mother-to-be prone to Gestational Diabetes. You could also have a predisposition towards Diabetes, which mean you could be an individual with ‘prediabetes’ where pregnancy could aggravate your condition.

Please do not allow yourself to worry or stress about this condition, as, if it is handled right, it is completely manageable and will not hinder a healthy and happy pregnancy experience However, acknowledging the condition is important.

The routine blood and urine tests your Gynaecologist asks you to perform during your pregnancy will help you keep a check on your overall glucose levels. If your results are found to be higher than normal, it is a good idea to consult your doctor and chart out steps to get it under control.

Usually some standard tests such as simple blood sugar fasting, random sugar fasting, oral glucose intolerance and urine test are conducted to monitor glucose levels during pregnancy. Your gynaecologist may also refer another test called HbA1c that helps get an average reading of glucose levels across three months. However few doctors suggest daily monitoring of blood glucose levels as HbA1c sometimes does not give accurate results specifically in the case of gestational diabetes.

Most doctors advise you to keep a check on weight gain as this is a critical factor leading to Gestational Diabetes. Studies in USA have shown that obese women are more prone to gestational diabetes than women with normal BMI (Body Mass Index).

Remember, Gestational Diabetes is a common condition during pregnancy. Try to remain calm. Follow your doctor’s instructions and medications if prescribed (to manage high or erratic blood glucose levels) and enjoy a safe and happy pregnancy.

We wish you good luck! Gestational diabetes has known to have very few complications and usually fades away post-delivery.

What I can do as family/friend of a person living with Gestational Diabetes

Pregnancy, as it is, brings with it many mental and emotional stresses. If it is combined with Gestational Diabetes, the stress levels, not only for the mother-to-be, but also the father-to-be and the family, tend to go up significantly. As a spouse, you have a very important role to play in the wellbeing of your wife and unborn child.

Research indicates that onset of Gestational Diabetes is often a result of eating patterns of the mother “induced by the surrounding family members”. Hence, as a partner, one of the easiest things you can do to help your wife is introduce and maintain nutritious and healthy eating habits. It helps if you also adopt the same eating pattern / diet, in order to encourage your spouse to keep her glucose levels in control and continue with a healthy pregnancy

It is also a good idea for you to make time to go in for a pregnancy exercise regime together. Not only would you be able to support your spouse in her exercises, you would also get some good quality time together.

Finally, be prepared for pregnancy- and diabetes-induced “mood swings” and emotional turmoil. We understand that as a partner you are trying to do the best for your spouse and the unborn child. However, pregnancy will cause the hormones in the body to behave atypically, causing your spouse to be unpredictable emotionally. A calm demeanour and a sense of humour will go a long way in smoothing troubled waters.

To read more on Diabetes, click on the link below.

Diabetes

I’m a borderline case, what can I expect ?

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.

Diabetes

Exercise for Diabetic Patients

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.

Diabetes Types & symptoms

Tag: Prediabetes