Remember DIABETES to control Diabetes
Diabetes is a significant and growing public health concern worldwide, including in India, where it has reached epidemic proportions. Diabetes is a chronic metabolic disorder characterized by high levels of sugar (glucose) in the blood. The impact of diabetes on public health in India is substantial. It is a leading cause of premature mortality, physical disability and healthcare expenditure. Diabetes increases the risk of serious complications such as cardiovascular disease, kidney failure, nerve damage, blindness and lower limb amputations. Today I am going to give you very simple yet important tips to control your diabetes. You just need to remember the pneumonic DIABETES.
Diet – Follow a balanced diet plan according to your diabetic needs. Choose nutritious foods that are low in sugar and saturated fats. Opt for high-fiber carbohydrates to help control blood sugar levels and promote overall health. Focus on portion control and base your diet on whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are rich in nutrients, fiber and antioxidants, which support overall health and help regulate blood sugar levels.
Immunization – Immunization is a very important part of diabetes management. It plays a crucial role in protecting individuals with diabetes from preventable infections, like pneumonia, influenza, herpes zoster etc. It reduces the risk of complications. It is important for individuals with diabetes to stay up-to-date with recommended vaccinations as part of their comprehensive diabetes management plan. Annual check ups – they are essential for individuals with diabetes to monitor their health status, detect complications and any organ damage at an early stage and optimize the treatment plans. Annual check-ups should also include screenings for other health conditions that may coexist with diabetes, such as hypertension, dyslipidemia and obesity.
Blood sugar monitoring – Regularly monitor your blood sugar levels to track how your body responds to food, exercise and medication. This helps you make necessary
adjustments to your diabetes management plan. Exercise – Engage in regular physical activity to help manage your blood sugar levels. Aim for at least 30 minutes of exercise for at least 5 days a week. When incorporating exercise into your diabetes management plan, it’s essential to choose activities that you enjoy and can sustain over the long term. Aim for a combination of aerobic exercises (such as walking, swimming or cycling) and strength training exercises (such as weightlifting or bodyweight exercises).
Treatment – Treatment adherence is essential for effectively managing diabetes, preventing complications, improving quality of life and promoting long-term health and well-being. You should not stop or change any of your medicines, may it be tablets or insulin, without consulting your diabetologist. Remember, your diabetologist is the best person to decide your treatment plan and not your neighbors, relatives or friends.
Emotional well being – It is important for individuals with diabetes to prioritize their emotional well-being alongside physical health to achieve optimal diabetes
management and overall quality of life. Stress can significantly impact blood sugar levels by triggering the release of stress hormones, which can cause blood sugar levels to rise. Emotional stability helps individuals cope with stress more effectively, reducing the likelihood of fluctuations in blood sugar levels.
Sleep – Sleep plays a significant role in diabetes management due to its impact on various aspects of metabolic health and overall well-being. Prioritizing quality sleep is vital for individuals with diabetes to achieve optimal blood sugar control, insulin sensitivity, weight management, stress reduction, cardiovascular health and also mental health. Establishing healthy sleep habits, such as maintaining a consistent sleep schedule, creating a peaceful sleep environment, practicing relaxation techniques, and limiting caffeine and screen time before bedtime, can support overall diabetes management and improve quality of life.
These tips are the key aspects of managing diabetes effectively, promoting overall well-being and blood sugar control. Remember, individualized care and consultation
with your diabetologist is crucial for managing diabetes effectively