Cochin Cardiac Club

Health Blog by Dr.Uday Nair


Diabetes through the years has become an epidemic in the world. With its subtle symptoms as the disease starts, it is described as a silent killer where diagnosis can be shocking to patient who believed they were healthy all along. 
Most of us live a busy lifestyle, constantly working to meet our personal needs, and the needs of our families.  While this is unavoidable, one must start checking small details of their lifestyles as simple gestures can help prevent one from acquiring the disease itself.Diabetes is becoming a household name.For patients just receiving the news that they have diabetes, it might be the end of it all in coping with the disease.


A person with a fasting plasma glucose (FPG) level of 100 to 125 mg/dL is considered to have prediabetes.India reportedly has some 50 million diabetics with as many as 50 million more in a pre-diabetic state.And most prediabetics will develop type 2 diabetes within 10 years, but this can be prevented with some simple lifestyle changes. 

Prediabetes who took the oral medicine metformin cut their risk of developing type 2 diabetes by 31 percent. This drug therapy is recommended for people who are at a very high risk for progressing to type 2, including those with a body mass index (a measure of body fat based on height and weight) of at least 35, who are under 60 and who were diagnosed with prediabetes using both a fasting plasma glucose test and an oral glucose tolerance test.
Dropping just 5 to 7 percent of your weight (3 to 5 kgs if you weigh 70 kgs) can make a dramatic difference. It can decrease insulin resistance and improve blood sugar, cholesterol and triglyceride levels. 

Life style changes for diabetes

If one has already been battling with diabetes, the goal is to maintain a lifestyle suited to prevent complications, and control the current state of the condition.

Some life style changes should include:

  • Support

To properly come to terms with diabetes requires getting support that will help to make you emotionally stronger because there no doubts the fact that dealing with diabetes can be overwhelming and it will take its toll on your mind and body. Depression is a common problem that is often associated with diabetes and so it is better to get help before your condition becomes that serious.
The bottom line is that only by sharing your experiences with others can you become free of the burden of coping with diabetes and when you get help from others that know of your suffering you will find out that diabetes is not all that difficult a condition to cope with.Let your family and friends  take part in the treatment of diabetes.

  • Stop Smoking 

Smoking has effects on a healthy person that can be devastating, and these effects can be even worse for the diabetic. Smoking increases your cholesterol levels, and constricts blood vessels. Smoking will increase your number of colds and respiratory infections, and diabetics will experience an increased frequency of nerve and kidney disease, as well as an increased risk for limited joint mobility. Smoking increases your blood sugar level and blood pressure, and can lead to impotence. Smoking can directly increase your risk of heart attack or stroke. 

  • Lose Weight

Maintaining a healthy weight is essential when you are living with diabetes in your life. It is important to speak with your doctor and find out exactly what weight you should be at in order to manage your diabetes. Eating a healthy diet and exercising regularly is a great way to start. 

  • Diet

Healthy eating is a cornerstone of any diabetes management plan.
There is no such thing as a specific diet.You need to have an eating plan to achieve healthy glucose levels, but within that you can pick and choose what you want to eat. The real key to success is portion size, not elimination of foods.Your blood sugar level is highest an hour or two after you eat, and then begins to fall.You can help lessen the amount of change in your blood sugar levels if you eat at the same time every day, eat several small meals a day or eat healthy snacks at regular times between meals.As much as possible, plan for every meal to have the right mix of starches, fruits and vegetables, proteins, and fats. It's especially important to eat about the same amount of carbohydrates at each meal and snack because they have a big effect on blood sugar levels.

  • Stress management

Making a point to reduce stress in your life can positively impact your diabetes.Stress can worsen your condition in two ways. First, the physiological effects of stress trigger processes that can actually raise your blood glucose. Secondly, when you feel stressed, you are more likely to engage in unhealthy behaviors that will derail efforts of successfully managing your condition, such as exercising less or eating poorly.Learn to manage your stress by doing exercise, yoga, and mediation.

  • Exercise

Any activity that gets you moving and breathing a little hard on a regular basis will do. Walking is probably one of the best exercises because it’s free and you can do it just about anywhere and anytime.
You can start with 15 minutes of moderate to brisk walking 3 days a week and then increase it to 30 minutes every day. 

Please Note:
You should check with your doctor before beginning a vigorous exercise program for two reasons: First, you want to make sure that you do not have a significant blockage in a coronary artery that could put you at risk for a heart attack. Second, if you’re taking medications for diabetes, exercise can cause lower blood sugars, which can put you at risk for hypoglycemia and complications, such as seizures or loss of consciousness. So medications may need to be adjusted by your doctor. You should also wear a good pair of walking shoes with comfortable cotton socks, and check out your feet before you lace up: Over time, high blood sugar can impair circulation and nerve function, making your feet prone to slow-healing sores that become infected. 

  • Diabetes Knowledge

Take the bull by its horns.Get all the information on diabetes which are available.Knowing and understanding what you have can make life easier and happier.Remember knowledge is power.

Please do remember that medication alone does little to improve the long-term health of diabetes patients.Lifestyle and dietary changes are absolutely necessary to improve overall health, which starts with maintaining a healthy weight, eating foods that support good health and staying physically fit.

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