Feel the renewed freshness and energy of life-managing diabetes type 2, the disease that rots many of your vital organs over years has made your living painful.
Diabetes Type 2, is a non-communicable disease, characterized by having high sugar in your blood. It breeds other complex diseases and stands as the root cause of
- high blood pressure
- Liver disease
- Severely impaired nervous system
- Cardio Vascular Disease
- Impaired vision leading to blindness
- Loss of hearing
- Foot ulcer
If high blood sugar is not properly managed, patients having these complex issues would end up in the hospital. The treatment cost is huge. Besides that many people suffer from severely impaired living. Current Statistics shows 400 million of the people around the world is suffering from diabetes which will double up by 2040! How should this non-communicable epidemic be dealt with not to take a toll on our living?
This blog is aimed for the people of Odisha-India or any one who may benefit from it. The food, life style, climate, poverty, education and awareness, of the high blood sugar problem separates Odisha-India from the western countries and many parts of the world.
Here is a daunting challenge to deal with.
What If I Wait to Let It Go!- Not a Good Management
Who wants to go to the doctor if you just recover naturally? This happens more often than not in this society. It may happen but Never for this particular disease which is a silent killer. Overtime it destroys your vital organs if not taken care of.
Do you see how many of the people ending up at the emergency room or ICU for sudden stroke, coma, paralysis? They wait until the end to get into the doctor and hospital. Many of these feel the symptoms but ignore or wait for self recovery. Some die and others compromise their quality of life. Most of these could have been prevented if they would have cared to do yearly normal check up and have taken action.
It is bit comforting to know that the disease could be controlled and you may go back to the initial disease free condition but depends on age, age of the disease, severity of the condition of the disease, your life style.
Set up appointments and follow up with your diabetes physician. Prevention is definitely better than cure.
Know your A1c level understand where you should be at and the implications of it.
An easier at home diagnostic symptom of diabetes type 2 : You may notice is your breath smelling like nail polish remover (acetone smell).
Control the Causes Can Help Manage Symptoms
Sugar from food you eat and insulin are two intertwined variables acting as the epicenter of the diabetes type-2. Management of those two is of primary importance to manage and reduce sugar level.
Nutrition Therapy and Life Style Food consisting of protein, fiber, vitamins and minerals particularly dense in nutrients that your body needs are healthy choices for you. Opt for organically grown food without using pesticides.
Pick and choose food that produces less sugar and that to is released slowly over time.
lets take an example with rice. In Odisha rice is a must on your plate. Care for eating brown rice. Eating white rice can raise your blood sugar suddenly vs. brown rice which digests releasing sugar slowly and overtime which easier to manage. pick and choose low sugar food from the glycemic index.. The value lower than 56/100 is considered low sugar food. The lower the number, better it is to use.
Protein Protein is digested slowly and help keeping your sugar level stable. There are multiple kinds of proteins, you can choose based on your diet e.g if you are vegetarian or not.
- Animal Protein: Lean meat, steamed or grilled fish, eggs can help reduce blood sugar with slower digestion thus eliminating sudden sugar spikes.
- Plant Proteins:Legumes, whole grains, lentils, contain dietary fibers and can meet your protein need.
- Diary Protein: Yogurt
used in the cooking lays another major role in diabetes. Popular oil used in OdishaIndia is refined oil which contain trans fat, responsible for inflammation. The percent trans fat is on the label but not always. Look at the nutrition label when you buy your grocery from supermarket Avoid these trans fat containing stuff or even if the product nutrition label report of using partially hydrogenated oil.
Use Nuts and Seeds to supply enough of minerals and vitamins with healthy fat. A research report says, eating 60 almonds fore day for 12 weeks showed an A1c reduction of 0.3%.
Eating 3-4 almonds a day which is on more expensive side combined with 7-8 peanuts or or simply 10-12 peanuts can be a good addition of healthy fat to Odisha people.
Pre and Probiotics: Feed The Microbes Right
Several studies have reported gut microbiome dysbiosis as a factor in rapid progression of insulin resistance in T2D that accounts for about 90% of all diabetes cases worldwide. Any change in the gut microbiota can shift the host metabolism towards increased energy harvest during diabetes and obesity.
- Intake of prebiotics can enrich gut microbiota, improve intestinal permeability,
- Regular consumption of probiotic can decrease the inflammation and death of insulin producing pancreatic cells. There are probiotic strains that have been found to reduce the diabetes risk.
- Reduces LDL cholesterol
- Reduces total cholesterol in serum by modulating lipid metabolism, which can be considered as a factor for reduction of T2D risk.
Fiber rich plant food promote healthy intestinal bacterial and increase insulin sensitivity vs. high animal fat diet increase insulin sensitivity and leaky gut.
Ketogenic diet- does it help Diabetes type 2?
Keto diet used food with low carbohydrate content (<30% of carb, 50-60% from fat and 20-30% protein). This diet is not well defined.
- It manages the sugar level but not suited for everyone.
- It lowers sugar level in general.
- The diet does help improve HDL, the bad cholesterol level.
- If you are on medication, and/ or insulin, changing to this diet might disturb your level and may tead to dangerous level of hypoglycemia (<70 mg/dL)
Talk to your doctor before adopting to this version of diet.
You don’t want any added sugar when your blood has more sugar than necessary. No artifice or natural sweeteners help control blood sugar. Be extra careful to control your tongue when your relatives visit you with sweets, sugary cakes, rasgolas.
Don’t overeat. Get your doctor and dietician involved. It is not about eating healthy food but how much you eat.
Overeating of a bunch of healthy food can act badly on your body increasing weight and work against controlling sugar.
Meal Frequency and Timing of Meals
- 3 main meals a day is optimal vs. 2 or one per research.
- Make sure not to skip a healthy breakfast.
- Maintain a time for taking the meals.
- Diabetes dietician recommend you getting 2 nutritious snacks in between the main meals so you don’t go hungry eating a heavy main meal which can give a sudden spike to your blood sugar.
Sedentary lifestyle has been touted as the major cause of multiple syndromes including diabetes. Body movements expends energy from the body. It burns sugar in this process. Some yogic exercises like “kapalvati pranayam” activate pancreas to help release insulin. Just walking 150 min/ week or 15 to 30 mins/ day helps improve diabetes.
Research.shows the optimal Vitamin d level helps improve the blood sugar in your body. In sunny and bright Odisha standing on sun is free and filled you with wealth of heath. Check your Vitamin d in a laboratory, discuss your result to your doctor. You may need to take a supplement to accomplish your target range.
Monitor Your Glucose Level Per Your Doctor’s Recommendation
It is prudent, either you self monitor using a glucose tee or do it in the lab know your level to see how your managing this critical parameter of the human system. There are devices that can continually record your level. Talk to doctor if you can be helped with this.
Chronic Alcohol Consumption: How Does Alcohol Affect Diabetes Type2?
Chronic heavy consumption of alcohol deteriorates glucose tolerance and insulin resistance.
Although alcoholism needs to be studied more you will be on safe side consuming 1 per day if you really can’t quit.
Sleep: Among the “Most Wanted”” of 21st Century
Evidence supports an association of 6 to 9 h of sleep per night with a reduction in cardio metabolic risk factors.
On the other hand, sleep deprivation results in
- aggravates insulin resistance,
- hyperglycaemia (low sugar situation),
The recommendations on dietary aspects can contribute to achieve the desired
- blood glucose,
- blood pressure,
- lipid profile and
- improve sleep apnoea
and quality of life related to health; in addition, it has been observed that the incidence of urinary incontinence in women is reduced.
Your nutrition and life style change may work well to reduce blood sugar and make it stay in the healthy range. Some people need medical treatment additionally to control the blood sugar level in safe range.
Medications for Keeping Your Metabolic Control at Bay
Metformin has been always the 1st line of therapy.
- It is fairly safe to use. The side effects are nausea and diarrhea.
- It lowers the production of glucose in liver.
- Metformin improves the insulin sensitivity in your body.
There are 8 other approved medicines for diabetes control. They can be specialized to patients depending on their specific health condition and symptoms.
Be Accountable-Maintain a Diary
Keeping a log book of your activities makes you accountable. Record your appointments, medications taken, did you exercise and how long? What did you eat? Did you have your dose of Vitamin d?
Consult Your Physician
Consuming Herbs and vegetables which are used traditionally from Ayurveda with or without medications may adversely impact your goal of controlling blood sugar.
it is wise to underestimate the power of blood sugar. It is a high risk disease consisting of multiple symptoms bundled with it. They can act simultaneously to make you miserable. Eat diabetes healthy food, exercise and visit your physician at regular intervals. Gather knowledge and act consistently on your blood sugar level and win over the situation.