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November 24, 2020 By Jigna Sheth 7 Comments

Manage Diabetes With These Lifestyle and Nutritional Tips

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

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.
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.
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: 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: 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: 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 on Diabetes, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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November 18, 2020 By Palak Mittal Leave a Comment

5 Wonder Herbs To Help You Battle Diabetes Naturally

Diabetes has been listed as an epidemic and it seems to be on the rise, worldwide. Diabetes is a disorder which alters the blood sugar levels and production of insulin that can cause various complications if left untreated. It can be treated through lifestyle modifications and exercises. We do have few spices and herbs available in nature, along with dietary changes, to help battle diabetes. These remedies are not only economic to the pockets but can also help in reducing medicines. There are so many herbs (leafy part of the plant) that have proven boon to regulate blood sugar. Here, I am mentioning the most common and effective herbs to control blood sugar levels effectively.

5 Herbs To Battle Diabetes

Oregano: due to it’s high content of glycosides, flavonoids and polyphenols, oregano helps in lowering blood sugar levels. It helps in increasing the level of insulin in the body too. In dry form, oregano can be added to salads, soups or other dishes. Fresh herbs can be added to boiling water, let it steep for 5 mins, strain and drink as tea in the morning. You can also chew 5-6 oregano leaves regularly.
Curry leaves: are the aromatic leaves and widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism. They can be chewed every day on an empty stomach or can be used while preparing food.
Giloy: is an Ayurvedic, magical plant that can not only help in controlling blood sugar levels and other symptoms of diabetes but is potent enough to alleviate many issues arising from your head to toe. Giloy also gives a boost to immunity. Powered with Antioxidants, it protects the body from any damage caused by free radicals. To consume it, take 1 tsp of Giloy powder or ½ an inch of fresh crushed Giloy stem, mix or soak it in a cup of water overnight. Drink it on an empty stomach the next morning. You can also boil ½ inch of Giloy stem in a cup of water till it reduces in half and drink it hot, twice a day.
Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels. Sadabahar flowers can be boiled in water for a few minutes. You can strain and drink it in the morning as tea. 3-4 leaves can be chewed daily on an empty stomach as well.
Peppermint: contains natural antioxidants which are helpful in fighting diabetes, heart disease, aging and cancer. It also adds great flavor and aroma to teas. Peppermint is available both in fresh and dried leaves or tea bags in the market but it is better to go for fresh leaves. The leaves can be added to tea for good flavor and your daily dose of antioxidants. Alternatively you can add them to salads or chew 4-5 leaves on an empty stomach. Please Note: People with GERD or people prone to acidity should avoid it as it relaxes the muscle that closes the stomach from oesophagus causing acid reflux.

We hope this article helps you battle diabetes. Before you switch to using any of these wonder herbs to battle diabetes, please ensure that you check with your doctor, nutritionist or dietitian in case of any allergies or other medical conditions. For more on Diabetes, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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November 14, 2020 By Priyanka Mangla Leave a Comment

The Early Signs & Symptoms of Diabetes

Diabetes has slowly 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 treat the disease 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

3P’s: Polyphagia (increased hunger), polydipsia (increased thirst), polyuria (increased urination). Remember these 3 P’s and look out if you are experiencing these.
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.
Getting tired: Loss of weight due to this condition leads to early tiredness. The person gets tired easily both mentally and physically.
Dry mouth: Despite drinking more water, there will be dryness in the mouth.
Paleness: appears because of anemia.
Frequent infections and delayed healing of wounds: happens due to excess of glucose in the blood.
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.

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.
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 on Diabetes, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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November 20, 2019 By Parveen Nake 3 Comments

What Gestational Diabetes Can Do To You & Your Unborn Child

We all know about Diabetes Mellitus to some extent as Diabetes Mellitus is a chronic metabolic disorder that prevents the body from utilising glucose completely or partially. It is characterised by raised glucose concentration in the blood and alterations in carbohydrate, protein and fat metabolism. But have you ever heard of Gestational Diabetes or Pregnancy Diabetes?

Gestational Diabetes is a high blood sugar (glucose) condition that develops during pregnancy and usually disappears after giving birth. It can happen at any stage of pregnancy, but is more common in the second or third trimester. Insulin requirements goes up one to three times in pregnancy. During normal pregnancy the level of plasma insulin is raised by the action of placental hormones thus placing a burden on the insulin secreting cells of the pancreatic islets. The pancreas may be unable to meet these demands in women genetically predisposed to develop both types of diabetes. Long term studies show that some 80% of women with gestational diabetes ultimately develop permanent clinical diabetes requiring treatment.

What Causes Gestational Diabetes?

The causes of Gestational Diabetes is not known clearly yet. Some, but not all women with gestational diabetes are found to be overweight before getting pregnant or have a family history of diabetes. It is more common in Native American, Alaskan Native, Asian and Black women, but white women may develop it due to poor lifestyle.

Are There Tests to Determine it?

Oral glucose tolerance test (OGTT) is a confirmatory test. The OGTT measures blood glucose after you fast for at least 8hours. Firstly, the blood sample is drawn in fasting state. Then, 75g of glucose dissolved in 250-300 ml of water is given, Lemon juice may be added for flavour and to prevent nausea. Then the blood specimens are collected every 30mins for 2-3 hours after the administration of glucose.

High blood glucose levels at any two or more blood test times – Fasting, 1 hour, 2 hours or 3 hours – mean you have Gestational diabetes.

Complications During Pregnancy

If blood sugar is not controlled, it can lead to problems for both maternal and foetal health. Uncontrolled diabetes during the first trimester of pregnancy increases the risk of abortions and congenital malfunctions in the foetus. Some of the major consequences are:

High Blood Pressure (Preeclampsia): Preeclampsia is a potentially dangerous pregnancy complication characterised by high blood pressure. Due to the high blood pressure levels of the mother, the protein in urine spikes up and swelling in fingers and toes and lower body persists. High blood pressure can be harmful to both – the mother and the unborn baby. It might lead to the baby being born early and also could cause seizures or a stroke (a blood clot or a bleed in the brain that can lead to brain damage) in the woman during labour or delivery.
An Extra Large Baby: Uncontrolled Diabetes in the mother causes the baby’s blood sugar to be high. The baby tends to “overfeed” and grows extra-large. Besides, causing discomfort to the mother, it can lead to problems during delivery causing prolonged labour pain which might need a C-section to deliver the baby. The baby can be born with nerve damage due to pressure on the shoulder during delivery.
Low Blood Sugar (Hypoglycaemia): People with diabetes who take insulin or other medications can develop blood sugar that is too low or hypoglycaemia. Low blood sugar can be very serious and even fatal if not treated quickly.

How to Manage Gestational Diabetes

The main modes of treatment of Gestational Diabetes include:

1. Eating a Healthy Diet: Dietary measures are an essential part of the treatment of diabetic patients whether they are on diet alone or on metformin drug or insulin. Carbohydrate restriction impairs insulin sensitivity and reversed by high carbohydrate diet but it needs to be maintained between 60-65% of total calories. So include more complex carbohydrates or polysaccharides like Multi-grain flour, Oats, Muesli, Granola, Amaranth, Bajra, Ragi, Quinoa, etc. Studies have shown that raising carbohydrates does not adversely affect the fasting blood glucose levels, glucose tolerance or insulin requirements provided that total calories are not increased.

Along with carbs, include more protein-rich foods like pulses and lentils, Rajma, Soya Bean, peas, beans, peanuts, milk and dairy products like yogurt, buttermilk, paneer, eggs, chicken, etc. to ensure weight gain and prevent osteomalacia during pregnancy. Inclusion of fibre like fruits and green leafy vegetables are must as it improves glucose metabolism without increasing insulin secretion. It increases the intestinal transit-time, delay gastric emptying slow glucose absorption.

2. Drugs or Insulin Treatment: Metformin or Insulin therapy is the accepted medical management of gestational diabetes. Insulin is the first drug of choice and metformin can be considered after 20 weeks of gestation. Insulin must be taken without delay if it is suggested by the doctor.

3. Exercise: Stay Active to help keep your blood sugar under control. Exercise regularly – before, during and after pregnancy. Moderate exercise such as brisk walking for 30mins a day for 5 times a week is a good goal to set.

4. Monitoring Blood Sugar Often: Be aware that your blood sugar can change very quickly, becoming too high or too low depending on what you eat and how much you exercise and your growing baby’s blood sugar also varies several times during the day. Check your blood sugar level as often as directed by the doctor and any time you have symptoms.

By adopting these measures one can enjoy a healthy Antenatal period.

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