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Managing Diabetes: Dietary Choices and Lifestyle Adjustments for Controlling Blood Sugar

Diabetes is a chronic metabolic disorder that impairs the body’s ability to regulate blood sugar levels. In recent years, the global prevalence of diabetes has surged, with nearly one in ten people affected, making it one of the fastest-growing lifestyle disorders. It’s also a contributor to other health issues such as heart disease, obesity, retinopathy, and nephropathy. However, with lifestyle modifications like improved diet, increased physical activity, stress management, and proper sleep, along with timely medication, it is possible to reverse this condition.

Let us explore some basic food groups and functional foods that can be integrated into daily meals to help prevent blood sugar spikes:

Whole Grains: Oats, millets, brown rice, buckwheat, and quinoa are rich in fiber and complex carbohydrates, slowing digestion and controlling blood sugar.

First-Class Proteins: Dried beans, lentils, yogurt, non-fat milk, nuts, seeds, eggs, lean meats, and especially fatty fish, which are rich in Omega-3 fatty acids, are excellent sources of high-quality protein. These foods not only help you feel fuller for longer, thus reducing carbohydrate consumption during meals, but the Omega-3 fatty acids they contain also help prevent various heart diseases.

 Fruits: All fruits are suitable for consumption, but it is crucial to control portion sizes and consume them at appropriate times of the day, separate from main meals.

Vegetables: Both starchy and non-starchy types, particularly leafy greens, are low in carbohydrates and ideal for controlling overeating and post-meal sugar spikes.

Healthy Fats: Avocados, olive oil, nuts, fatty fish, flaxseeds, and cold-pressed oils are heart-healthy and help mitigate complications from diabetes.

Key spices from the kitchen also play a vital role in managing blood sugar levels:

Cinnamon: Commonly used in Indian cooking, just 1/4th teaspoon of cinnamon can enhance insulin release and improve insulin sensitivity.

Garlic: Rich in Vitamin B6 and Vitamin C, garlic aids carbohydrate metabolism and acts as a powerful antioxidant to prevent diabetes onset.

Turmeric: Known for its anti-inflammatory properties, turmeric helps reduce the oxidative stress associated with diabetes.

When managing diabetes, consider these three key elements:

 

Portion Control: Essential in managing intake of the beneficial foods without overindulging.

Type of Food: Adhering to the ‘My Plate’ concept, meals should consist of about 50% fiber (vegetables), 25% proteins, 10-15% fats, and minimal carbohydrates.

Meal Frequency and Timing: Spread your daily intake across two or three main meals to maintain consistent energy levels and prevent blood sugar spikes.

Incorporating the right food choices, engaging in daily physical activity, and maintaining a regular sleep schedule are fundamental strategies for preventing and potentially reversing diabetes.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Tension or HYPERTENSION

hypertension

I can’t count how many times in my 12 years of medical practice, a patient with just a headache has eventually been diagnosed with high blood pressure (hypertension). Whenever a patient complains of headache, I always make it a point to check their blood pressure (BP) as it is a very common symptom of fluctuating BP which usually presents  around the temples but can also be on the back of the head (occipital region).

Do we know what’s blood pressure?

The pressure exerted by the column of blood flowing in the arteries once it has been pumped by the heart is called the systolic (higher value) blood pressure. Diastolic (lower value) BP is the resistance in the arteries which is always present due to the elastic tone of the arteries. A blood pressure of up to 120/80 is considered normal. Readings from 130/90 to 140/90 are the pre-hypertensive stage, and above 140/90 is considered hypertension. If three readings on separate days are high, then the person is diagnosed with high BP.

BP - Hypertension

If I have to look for, then the following symptoms should raise the suspicion of high blood pressure:

  1. Headache
  2. Feeling of tiredness.
  3. Difficulty in breathing
  4. Heaviness in the eyes / blurred vision.
  5. Irritability
  6. In rare cases it may directly present as a complication of prolonged high BP like heart attack or hemorrhagic stroke.

High BP is a very common issue in adults over 50 years of age and is increasingly being diagnosed in younger age groups due to bad lifestyle choices such as not getting adequate sleep on a regular basis, eating high salt content food, smoking, being overweight due to lack of exercise, and eating junk food in excess. Extremely high stress levels arising from chaotic traffic in metros to financial strain and challenging deadlines set at workplace also contribute to high BP. Rarely, BP can be high due to secondary causes like thyroid disorders and narrowing of blood supply to the kidneys (Renal Artery Stenosis).

Why is it important to maintain your BP in the normal range?

Constantly high BP starts damaging the internal lining of blood vessels and gradually affects the brain, kidneys, and eyes, causing stroke, renal failure and hypertensive retinopathy respectively. All complications can be averted by controlling the BP.

How can one manage High BP?

Since lifestyle choices are the single most significant factor in controlling BP without medication, I will emphasize on them.

  • Sleep: Regularly sleeping by 11 pm and waking up around 6 or 7 am is a habit I can’t emphasize enough. Following the circadian rhythm (body clock) is an easy way to avoid raised BP.
  • Diet: Restrict salty foods such as chips, salted nuts, pickles, processed sauces, and dips.
  • Exercise: Regular cardio exercise goes the longest way in keeping the heart healthy and preventing high BP. 45 minutes of brisk walking, 30 minutes of swimming or cycling, or an aerobics session of 30 minutes suffice.
  • Weight reduction: It is essential for anyone with obesity and hypertension. The target should be 1 -2 kgs weight loss every month till BMI (body mass index) is 25.
  • Stress Management: Deep breathing or meditation helps negate mental stress. I strongly advise people to set realistic goals in personal and professional realms to avoid stress since unrealistic goals make life miserable.
  • Social Life: Having a healthy social life is also necessary.

If the above non-pharmacological measures do not reduce BP at least in 6 months, one needs to consult a physician and explore the medication option. If the cause of hypertension is secondary (thyroid and renal artery stenosis), then treatment of the cause helps in correcting the raised BP.

Even the word hyperTENSION (high BP) has TENSION in it, so reduce Stress and start making your heart healthy today!

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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6 Tips and Tricks to Help You Stay Motivated

stay motivated

Motivation is tricky. At one moment you have it and the next it’s gone! The enthusiasm with which you started off on your goals wanes and soon you begin to realize that your inclination to work towards a goal has completely withered. We’ve all experienced this and we all know it can be difficult to stay motivated.

Motivation or the motive i.e. the needs, desires or wants within an individual which stimulates them to perform or work towards a goal pertaining to success, money, business or fitness, requires a little more than sheer enthusiasm. Let’s look at how we can stay motivated and accomplish what we set our minds to.

Factors Which Help One Stay Motivated

While discipline is a key factor, there are many other tips and tricks that can help you stay on track with your goals. Let’s look at them in detail.

1. Set Defined and Realistic Goals
Setting goals which will outstrip your current lifestyle is more likely to disappoint you. You’re setting yourself up for failure. Make sure you set goals which you really want to achieve, which is not influenced by another’s opinion and wanting. The motive is to make your goals challenging and penalize you.

For instance, a realistic goal is “I will walk for 30 minutes for 3 days a week” or “I will cover 5000 steps a day in the beginning” instead of 1000 or 10,000 steps. 1000 steps is too less to achieve as a goal and will not give results whereas 10,000 steps is too tasking to begin with. 5000 steps or walking for 30 mins for 3 days a week is more manageable.

2. Break Goals into Smaller Tasks
The biggest hurdle starts with the mind. Many start by saying, “I have no time”. The key here is to break big tasks into smaller ones. For instance, a 30 minute exercise can be divided into 3 workout sessions of 10 minutes each through the day or with 2 varieties of exercises like walking for 15 minutes in the morning and 15 minutes of stair exercises at work.

3. Keep It Fun and Free of Distractions
Taking new routes while walking or including a small variation in your daily exercise routine will make it more interesting. In fact, you’ll look forward to these new routes. Try not to follow too many things at a time. Stick to your routine without getting distracted with the results others have achieved using different methods. This will confuse your body and demotivate you. Each body type is different and requires different methods. So don’t get distracted and stick to the plan suggested by your Coach.

A trick you can use is to go live on social media, as the pressure itself will push you out of your couch. Getting your family members into your journey is a big time motivation, especially kids who can give you an extra boost of energy to always try a little harder.

4. Reward Yourself
Treat yourself for reaching every milestone you’ve set, despite the hurdles! Rewards need not be a big cake or fancy items. It can be as simple as a message or a new pair of skipping ropes or dumbbells. Planning a reward ahead will do the trick as each individual’s rewards are very personal and should give meaning to your journey.  

5. Visualize Your Success
Having a mental picture of yourself in the next 6 months will help you stay motivated. As you can see what is possible, you work towards achieving it. Set photos of yourself, in which you think you were at your physical best, as mobile screensavers. Have a poster of your favourite stars, listen to motivational speeches and inspiring quotes that will motivate you to keep yourself going and remind you of your goals.

6. Knowing, Understanding and Challenging Your Shortcomings
Start with understanding your weak points, be it food or friends or fear of pain or weekends or anything that distracts you from achieving your goals. Plan wisely – always store healthy snacks at home and pre-plan your foods which will minimise leftovers and prevent boredom of having the same foods. Plan no food or no eating social plans with friends or choose to meet in salad counters or healthy food eateries. Any new exercise is sure to give you pains which will self-cure itself, so be prepared for it and also understand that there are no special measures to get over the pain. Learn to enjoy the sweet pain as it is going to improve your health in the long run.

Whether in a group or solo, the main motto is increasing motivation and a sense of fun and enjoyment all along the route. Consistency is important but without a bit of fun, it makes the journey troublesome. So always have a laughter session in the end or to begin the session next time.

We hope these tips help you achieve your goals! To get the right guidance, motivation and to stay on track with your goals, subscribe for GOQii’s Personalised Health Coaching here.

For more on living a healthy lifestyle, check out Healthy Reads.

#BeTheForce 

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Common Reasons For Not Losing Belly Fat

Commons Reasons For Not Losing Belly FatBelly fat is not accumulated in a day or two. It takes several weeks and months of unhealthy eating and lifestyle to build it. When people finally decide to lose belly fat, the first thing they wonder is ‘Why am I not losing belly fat even after exercising so much and cutting down on junk food?’ There are several reasons for it.

Reasons Why You’re Not Losing Belly Fat

Here are a few common reasons why most individuals find it difficult to lose belly fat.

1. Eating Heavy Meals At One Time
Most people struggling with losing belly fat and weight loss are the ones who tend to have too much food at one time. The reason for this is largely either long gaps between the meals or skipping previous meal or if the person consumes food very fast. How is this related to belly fat?

When a person consumes food, it gets broken down to release/provide energy. Firstly, it will fill in the glycogen stores and then the excess calories that are not used up with good physical activity get converted into fats and the most common sites of fat storage is the belly, arms, thighs and buttocks.

When you are having food, only post 20-25 mins of eating, the satiety centers in the brain are activated and you feel full and satisfied. When you eat fast the satiety centers of the brain are not activated and you end up eating more. Small frequent meals and chewing your food thoroughly and eating mindfully is the key to control food portion.

2. Dinner Meals Are High In Carbs & High In Quantity
Due to a hectic schedule, the only meal that we have together with the family turns out to be ‘dinner’ and in turn, it ends up to be the largest meal with a variety of food that the entire family enjoys. Ideally, dinners should be light and should be high in proteins and less in carbs. This is actually vice versa of what is generally practiced.

The reason for the dinners to be light and high in proteins and less in carbs is that post dinner, we are not that active. Hence, there’s no real requirement of all the carbs for energy. The process of recovery of all the muscles that are used up throughout the day, the repairing of all the wear and tear happens during the night and that requires proteins, not carbs.

3. Physical & Mental Stress
This is only with regards to people who are excessively obsessed with exercise to lose belly fat. Excessive exercise leads to physical stress and thus, high cortisol levels. In case of mental stress, you might have noticed that the first thing you would choose is chocolates/ice creams or any comfort foods that are high in sugar or carbs for that matter. At this point of stress, the food gets broken down and is converted to fat and stored in your belly area. Exercise in moderation and keep yourself stress free by indulging in some yoga and meditation or your hobbies.

4. Consumption Of Processed Food
Do you have the habit of reading labels? Do pick one product that you eat the most and read the label today. Most of the processed or ready to eat food products are high in sugar, fat or refined carbs. They are extremely low in fiber as well. Even the fiber enriched product gives less than 2gm of fiber per serving. Read labels and choose wisely. The best solution here is to eat homemade food or you can try some variations to increase fiber intake by incorporating more veggies/fruits along with the main product.

5. Aerated Drinks
Products containing HFCS (High Fructose Corn syrup) or liquid glucose, that are present in all the aerated drinks like Cola, flavored sugar syrups, etc. do not get metabolized and are stored in the belly as fat, which is really tough to get rid off through just activities. Instead, opt for buttermilk, lemon water, coconut water, and fresh lime soda (salted) over the above drinks.

We hope this article helps you make better choices and avoid these common reasons for not losing belly fat. For more on weight loss, check out Healthy Reads or ask a GOQii Coach for guidance by subscribing for Personalised Health Coaching here.

#BeTheForce

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