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The Early Signs & Symptoms of Diabetes

symptoms of diabetesDiabetes has become one of the most common lifestyle disorders affecting both, urban and rural areas alike. You can attribute this to overeating, obesity, stressful, busy and sedentary lifestyles which lead to the early symptoms of diabetes. This also includes lack of proper nutrition which leads to disturbed glucose metabolism. Heredity is also a major factor in the development of the disease. It is usually misunderstood that eating only refined sugar in excess will lead to diabetes but that’s not the case. Excess intake of proteins and fats also leads to development of diabetes because ultimately they are also metabolized and converted to glucose.

Diabetes is characterized by the elevated levels of glucose in the blood and urine. It is of 2 types:

  • Type 1: is present since birth due to complete absence of insulin 
  • Type 2: Develops later in life due to the deficiency of insulin

There are other variants too like gestational diabetes which occur during  pregnancy. Read more about it here: https://goqii.com/blog/what-gestational-diabetes-can-do-to-you-your-unborn-child/ 

Since untreated or uncontrolled diabetes gradually starts affecting the functioning of major organs of the body, like the heart, kidneys, brain, nervous system, eyes, etc. it is important to diagnose and manage diabetes as early as possible.  

How Can You Diagnose It? 

It is diagnosed by a blood test, in which the blood glucose in the fasting state (normal values range between 80-120 mg/100 ml of blood) and 2 hours after having the meal (normal values, 140 mg/100 ml of blood) are measured. Now, even before getting your blood glucose tested, there are certain signs and symptoms which our body shows which indicate the development of diabetes. 

Early Signs and Symptoms of Diabetes

  1. 3P’s: Polyphagia (increased hunger), polydipsia (increased thirst), polyuria (increased urination). Remember these 3 P’s and look out if you are experiencing these. 
  2. Loss of weight: In spite of increased hunger, there will be a very sharp loss of weight, which again is a warning symptom. This is happening because the glucose is getting lost in the urine, also due to insufficient insulin, the available glucose is not getting utilized to provide energy and to function, the body has started utilizing the glucose which is stored in the muscles and organs. 
  3. Getting tired: Loss of weight due to this condition leads to early tiredness. The person gets tired easily both mentally and physically. 
  4. Dry mouth: Despite drinking more water, there will be dryness in the mouth. 
  5. Paleness: appears because of anemia.
  6. Frequent infections and delayed healing of wounds: happens due to excess of glucose in the blood. 
  7. Loss of libido. 

In its early stages, we can easily prevent it from progressing further to a full blown Diabetes Mellitus with: 

  • Regular exercise: for a minimum of 30 minutes to maintain optimum weight. Engage yourself in light games. 
  • Proper diet: Which includes salads with meals (this slows down digestion and prevents an immediate spike in blood sugar levels) and excluding refined sugar, alcohol, smoking and high fat foods. 
  • Yoga & meditation: take care of the stress levels and curb the disease from getting any worse. Pranayama and certain yoga asanas like bhujangasana, sarvangasana and various others help in stimulating the pancreas to produce insulin . 

There are certain home remedies which can be used as a supportive measure. I want to discuss here the two most important ones. 

  1. Bitter gourd (Karela): is highly beneficial in the treatment of diabetes. It contains an insulin-like principle, known as plant-insulin which has been found effective in lowering the blood and urine sugar levels.
  2. Jambul fruit (Jamun): The seeds contain a glycoside ‘jamboline’ which has the power to check the pathological conversion of starch into sugar in cases of increased production of glucose. In the Homoeopathic system of medicine, we have a very effective medicine prepared from this fruit to treat diabetes. 

We hope this article helps you manage Diabetes and helps you spot the early signs and symptoms. Do leave your thoughts in the comments below! For more articles on managing Diabetes, check out Healthy Reads. 

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels. You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce Against Diabetes! 

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How Ahmad Najib Controlled His Diabetes & Lost Weight With GOQii

Ahmad Najib

It’s a well-established fact that unhealthy eating, lack of physical activity and an overall unhealthy lifestyle can lead to many health issues. To begin with, it is the biggest cause of being overweight, which comes with other issues such as high cholesterol, high blood pressure and even diabetes. While well known, people tend to overlook these aspects. Our Player Ahmad Najib had also found himself in this predicament and when things started to slip, he decided he needed to change his lifestyle. How did he bring about this change? Read on to find out. 

Before Joining GOQii

“My lifestyle was all over the place. There was no routine, I ate an unhealthy diet and ate whenever I wanted and ate whatever I wanted. I never even exercised,” says Ahmad Najib. Owing to his poor eating habits and lack of physical activity, his weight shot up to 108kg. 

His HbA1c levels were as high as 6.7. After his regular yearly checkup, he found that his triglyceride and cholesterol levels were high as well. The problem with sugar and being overweight is hereditary in his family. Keeping this in mind, Ahmad Najib wanted to change his lifestyle for the better.

One day while checking the internet for a solution along with a friend, he came across GOQii. After going through the features, he was attracted by the 3 month coaching subscription and decided this was the way to go! 

Interacting With The Coach & Adopting Healthy Habits 

When he began his coaching subscription, he said that he really liked the way the instructions were simplified for him and the communication was easy. “The interaction was so smooth and easy that I could follow everything my coach shared with me,” he said. The flow of information was continuous between him and his coach. 

6 months before beginning his journey with GOQii, Ahmad Najib said that he had completely cut off from sweets and oily food due to his Diabetes issue. But the daily workout he was doing wasn’t helping him at all. His weight would not budge.

After speaking with his GOQii Coach Farhat Khan, he got a better understanding of his diet and what he should be eating as well as avoiding. His coach suggested some fruits he could eat – which he says benefited him immensely. She also helped him clear any doubts he had regarding his meals and helped him balance them.

He was asked to stay off maida and wheat chapatis. These were replaced with jowar or bajra rotis. He was also instructed to stay off junk food and eating out.  Apart from this, Coach Farhat Khan also introduced him to portion control. She also asked him to take frequent walks – which included walking for 5-7 minutes post a meal. His workout routines were also shuffled frequently. 

Even during the holy month of Ramzan, Ahmad Najib did his best to follow the morning routine, exercises and diet suggested by his coach and avoided eating oily food or ordering in. He says that he has completely stopped eating out. 

How Did These Changes Impact Ahmad Najib? 

The biggest change he witnessed was that his weight was reduced from 108kg to 91kg. Furthermore, his HbA1c levels have reduced from 6.7 to 5.5. “I don’t need tablets for high sugar anymore,” he says. Even his triglycerides and cholesterol levels are now under control.

His Coach Farhat Khan says, “His fat loss is amazing, sugar readings are now under control and his fitness and stamina have also improved.” She further added that, “Ahmad is really dedicated. He never said ‘ye nahin kar paunga’, and was always ready for the tasks given to him – whether it was physical or diet related.” Before, he couldn’t walk even half a km in one go but now, he can cover 3km without feeling tired. 

Looking at his transformation, the people he meets wonder how he pulled it off. With the changes he saw within himself, he recommended GOQii to 2-3 of his acquaintances. He also gifted a GOQii Smartwatch to his sister who has benefited greatly from it. She too lost weight by following instructions from her GOQii Coach.

Overall, he says it’s been a life-changing experience! Currently, along with his coach, he plans on reducing another 8-9kg.

Was this story inspiring? Do you or someone you know wants to make a lifestyle change? Share this article with them and subscribe for GOQii’s Personalised Health Coaching here. 

You can find more inspiring health stories here.

#BeTheForce 

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Taking Ownership Of Diabetes Through Education and Awareness

Diabetes ManagementDiya was a young girl who seemed as active as can be. She trekked, hit the gym, albeit sporadically, had a healthy appetite and as she called it, ‘lived to eat’. At 30, there was a blood donation drive and check-up in the organisation she worked at and here, she was diagnosed with diabetes. There were no other alarm bells ringing; she thought she was healthy! The doctor prescribed medications. She carried on with her life till a shooting pain in the chest made her rethink her lifestyle.

Prakash was detected with Diabetes in his late 30’s. A history of smoking, stress infused work situation, being overweight and a family history of Diabetes made a potent combination which led him to the road to Diabetes. He continued his unchecked lifestyle along with sporadic visits to the general practitioner till he found his vision blurring and a burning pain in his limbs, which made it difficult for him to sleep. Faced with diabetes complications, he knew he had to seek help from the right doctors, eat the right diet and correct his lifestyle before it was too late.

That is the scenario for most people and that is the stealthy attitude of diabetes; it creeps in and hits you. Once diagnosed, either medication is taken or not. Rarely is there a consistent follow-up. Medications tend to plateau after a while and if there is no consultation with doctors regularly, no scheduled blood tests, no nutrition assessments, no exercise patterns, it augurs for something deep and dark. This is seen as the initial concerns with diabetes control. Not everyone takes it critically. But not everyone has access to proper doctors and nutritionists.

Diabetes Is Not Taken As A Serious Disease

Consistency is key for maintaining and even reversal. Yes, in the early stages, a reversal is possible. A diabetes patient needs support, needs family and friends to assist in their journey, as it is a challenge. More than mere support, it is about adherence.

It is about breaking the habit. It is about changing habits. The first feeling when one is diagnosed is shock, helplessness, feeling of depression. As an illness, diabetes is debilitating in the long run as it has an overall effect on almost every part of the body, externally and internally. And yet, it can be controlled, and in some cases, reversed.

But now comes the challenging phase of education i.e. control and solution, and it is not easy. Besides medical advice, traditional indigenous methods are offered, and they have been helpful. Hence, understanding what goes into the treatment of diabetes is crucial.

So let’s look at the aspects of diabetes management.

1. Education

At first, you’ve got to understand the diagnosis – is it Type 1 or Type 2. Understand the various repercussions of the type of diabetes you have. Consult your doctor, read reputed websites for knowledge of diabetes and diabetes management. Listen to conventional wisdom and follow the advice of the doctors. Get on a plan.

2. Nutrition

Nutrition involves two aspects – Medication – those suggested by the doctors and home grown indigenous supplementary methods have also been beneficial. The other aspect is Food – what can be eaten, what can be paired together, and what must be avoided.

Meal composition – high protein, low carbs. Understanding foods with a high glycaemic index (foods that spike up sugar levels in the blood are to be avoided). Another important aspect is the timing of when you eat. Fad diets are not helpful and can be harmful. Sustainable, sensible eating and not temporary ‘diet eating’, one in which you can measure what you eat for a long period of time, is important.

Hydration – drinking water is extremely essential. Essentially, what you ingest can help in lowering possible future microvascular damage and other complications.

3. Control

Diabetes care needs discipline. Controlling diabetes involves complying with a proper course of medication and a healthy living construct. It is imperative that you maintain regular follow-ups with the doctor. Blood work, especially HbA1C levels must be checked every quarter to enable proper diabetes care.

Most doctors complain that follow-ups are low, if any. What has shown progress is that along with medications, the main aspect is weaving exercise into your lifestyle. Walking and light exercise has shown to have tremendous benefits in controlling and lowering HbA1C levels. Recent studies have shown that a 10-minute walk after every meal has proved as beneficial as a 30-minute walk every day.

4. Solution

So how do we control and/or reverse diabetes? Diabetes may be a global pandemic and India has the second highest number of cases, but the solution is simple! It is proper management through medication adherence, education, lifestyle changes, self-monitoring, keeping up with doctor appointments and awareness of the issues that could be faced in the future.

The first step is to take ownership of the disease. This can be achieved through awareness, which happens through education. The medical community and the Diabetes Patient Community on Social Media and other close knit communities or groups ensure that you understand what people are going through, and the solutions that are available. Holistic management of diabetes ensures that the patient with diabetes wins in the game of life. Do not panic. It is easy and definitely do-able. It is not rocket science!

If you need help or support managing Diabetes, join GOQii’s Diabetes Care Program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels. You can subscribe here: https://store.goqii.com/diabetescare

For more tips on how to manage diabetes, check out Healthy Reads.

#BeTheForce

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Manage Diabetes With These Lifestyle and Nutritional Tips

manage diabetes

By this point, we are all well aware of the silent killer known as Diabetes. It is the leading cause of blindness, kidney failure, neurological and cardiovascular disorders. Diabetes Mellitus is a condition in which our body’s ability to utilize glucose from the blood lowers down. It is a disorder of carbohydrate metabolism characterized by impaired ability of the body to produce or respond to insulin. Glucose is the main source of energy to the body’s cells and insulin is a hormone (which is produced by pancreas) that controls the level of glucose in the blood.

Types of Diabetes

  1. Type 1 Diabetes referred to as Insulin Dependent Diabetes Mellitus, is a condition in which the pancreas produce little or no insulin. Such individuals require daily insulin injections. This type of diabetes generally affects children or adolescents.
  2. Type 2 Diabetes referred to as Non-Insulin Dependent Diabetes Mellitus, is a condition in which the insulin production may be normal or even high but the insulin produced is not as effective as normal insulin. This type of diabetes generally affects overweight or obese adults.
  3. Gestational Diabetes develops during pregnancy and usually disappears after giving birth. Women with Gestational Diabetes are at a higher risk of developing Type 2 Diabetes later in life.

Factors Which Cause Diabetes

In order to manage Diabetes or eliminate it from our lives, we must understand the factors that cause it.

  • Obesity: Being overweight or obese has been identified as the number one risk factor for Diabetes. In fact, 80% of people diagnosed with Type 2 Diabetes are overweight.
  • Cigarette Smoking: Cigarette smoke elevates the level of inflammation in your body. This increases the risk of diabetes in smokers as opposed to non-smokers. Smoking can also elevate the level of blood glucose in your body and hence, worsen your insulin resistance.
  • Physical Inactivity: It can increase your risk of diabetes, even if you are not overweight or obese. On the other hand, in case you are overweight or obese – physical activity can help you reduce your risk of diabetes.

Tips to Manage Diabetes

  • Medication: The first line of action to treat type 2 diabetes is anti-diabetic medications, and/or oral or IV insulin administration. Generally, insulin therapy is prescribed for type 1 diabetes. However, only medicines will not be able to control your diabetes. There are several other attached conditions, which we will discuss further.
  • Quality Sleep: Sleep is extremely important to effectively manage diabetes. Reduced sleep or insomnia can result in hormone fluctuations which in turn leads to a spike in the blood glucose levels, leading to weight gain.
  • Regular Examination: If possible, monitor blood glucose levels regularly in order to ensure that everything is under control. Medication, stress, physical activity, other illnesses and the foods we eat can all impact our blood glucose levels.
  • Stress Management: Physical or mental stress can aggravate diabetes. The degree at which stress impacts our blood glucose levels varies from one person to another. Studies show that almost all kinds of stress leads to a blood sugar spike.
  • Regular Exercise: It not only has a multifold impact on controlling and even reversing diabetes, but also helps in burning fat and maintaining an optimum weight. Practicing any kind of exercise for at least thirty minutes a day can improve insulin sensitivity, help in maintaining blood glucose levels and even diminish the risk of developing heart diseases. Brisk walking, running, cycling, dancing, swimming and biking are some of the recommended exercises that can elevate heart rate and control diabetes.
  • Quit Smoking: Smoking increases the risk of diabetes as it narrows blood vessels, raises blood glucose levels and leads to inflammations.

Nutritional Strategy to Manage Diabetes

Try these nutritional tips and strategies to manage Diabetes effectively

  • The distribution of carbohydrates, fats and protein in the diet should be such that it maintains blood glucose and reduces the risk of cardiovascular diseases
  • Replacing saturated fat with healthy fats such as avocados, nuts and olive oil can reduce insulin resistance and consume lean proteins.
  • Take small frequent meals at regular intervals. Avoid large jumbo-sized meals.
  • Keep a watch on portion size as having too much food can also lead to weight gain and related problems.
  • 1 tsp of overnight soaked Methi seeds or Methi powder should be consumed every day in the morning or can be added with food.
  • Consume more complex carbohydrates than simple sugars as they breakdown and release glucose slowly in the bloodstream.
  • Fiber rich food like whole fruits, whole cereals, whole pulses, salads, sprouts, and green leafy vegetables to be added to the daily diet. Be sure to pick whole fruits over juices.
  • Avoid prepackaged, processed and sugar sweetened beverages completely.
  • Recent study shows consumption of Moringa Leaves, fruits, seeds or powder lowers Blood Sugar levels which in turn helps in reducing Cardiovascular Diseases. Roots of Moringa are to be avoided because of the toxic content.
  • Glycemic Index (GI) of foods is important in deciding whether to include them in the diet or not. Low GI foods are to be consumed to maintain blood glucose levels.

Food Selection As Per Glycemic Index

Food Groups

 

 Foods With Low GI

(Permitted in prescribed amount)

 Foods With High GI

(To be restricted)
Cereals Whole wheat flour, wheat bran, bajra, jowar, oats, ragi, dalia, brown rice, barley, whole wheat pasta, multigrain & whole wheat bread. Polished rice, white bread, Sago, maida, noodles, pasta, corn flakes, puffed rice.
Pulses All pulses can be consumed moderately. –
Vegetables Green leafy vegetables, tomatoes, cucumber, radish, cauliflower, broccoli, cabbage, mushroom, onion, green beans, carrot, green peas, capsicum, gourds, parwal etc. Potato, Beet root, sweet potato, yam, pumpkin, colocasia (arbi).
Fruits Apple, guava, orange, sweet lime, peach, papaya, pineapple, pomegranate, muskmelon etc. Dates, watermelon, plum, grapes, banana, chickoo, mango, custard apple, canned fruits.
Nuts & oilseeds All nuts & oilseeds can be consumed but in moderate proportion. –
Milk & milk products Skim milk, cow’s milk, curd, buttermilk. Buffalo milk, full fat milk, cheese, cream.
Fats & oils MUFA-PUFA-SFA in the ratio 1:1:1 to be consumed but not more than 4 tsp/day.

MUFA- groundnut, mustard, linseed, olive, rice bran oil

PUFA- sunflower, safflower, soyabean, corn oil

SFA- ghee, butter, coconut oil

 Vanaspati, Margarine, Mayonnaise.

 

 

 
Sugars – Sugar, honey, jaggery, sugarcane.
Snacks & desserts Roasted chana, makhana, popcorn (low fat), American corn, air fry snacks, steamed snacks. Ice cream, cold drink, pastries, patties, waffles, doughnuts, potato wafers, muffins, all fried and baked items

Diabetes is a disease which can be controlled if we are fully aware of its complications and by following strict dietary and lifestyle protocol. Our priority should be to monitor blood glucose, blood pressure and cholesterol levels and ensure they are in control on a periodic basis to avoid complications in the future.

We hope this article helps you make a shift to a healthier lifestyle and manage diabetes effectively! Leave your thoughts in the comments below! For more articles on managing Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels. You can subscribe here: https://store.goqii.com/diabetescare

#BeTheForce

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