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January 13, 2023 By Rajashree Menon Leave a Comment

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

December 7, 2022 By Jigna Sheth 12 Comments

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

July 20, 2022 By Komal Mehta 9 Comments

What You Can Eat To Beat High Blood Sugar Levels

eat right to beat high blood sugar levelsModeration is key – this holds true for everybody and everything, especially if you are suffering from or trying to manage diabetes. There is no specific diet plan or pattern for Diabetes. It’s the small changes that you make with foods which help you manage your blood sugar better.

The Right Eating Habits To Beat High Blood Sugar Levels

  • Have small but frequent meals: Having small meals will control the sugar spikes. Long gaps between meals can increase as well as drop blood sugar levels. Long gaps also leach out energy and makes you feel tired. Having 4-5 small meals with balanced carbohydrates helps managing blood sugar well.
  • Choose the right carbs: All the grains have carb, be it potato or oats, it’s the quality which matters. Opting for carbs allowing slow release of sugar are best to choose. Carbs with high fiber content like whole wheat flour, Jowar, Ragi, and Oats can help control blood sugar as it will release the sugar slowly and help you control those spikes.
  • Avoid processed foods: We all know refined foods and packaged foods are not that great for our health. With diabetes, it affects blood sugar directly. Refined foods get absorbed very easily as they lack fiber – which can easily increase sugar. Always add lots of vegetables if packaged food is the only option. Rely on portion control for best results!
  • Add more proteins: Protein-rich foods are not readily available to raise blood sugar. You will see the positive impact on blood sugar once you add protein foods with every meal. Having more sprouts salad, paneer bites, or curd raita fills you up as well as stabilizes sugar.
  • Include Fiber: Fiber plays an important role in the digestion of food. Fiber not only delays sugar absorption but also binds cholesterol and reduces the risk of obesity as well as heart ailments. Don’t think twice before adding some raw salads or veggie soups to major meals.
  • Cut down fat: There is nothing wrong if the fat is coming from right sources. All vegetable fats from avocado, seeds, nuts like peanuts, almonds, home-made ghee, etc. are good to go. Just make sure it is in moderation. Good fat helps you manage weight, which has a direct relation with sugar control and in a way, also helps release sugar slowly as fat takes time to digest.
  • Exercise: Even if you control your food habits well, if your muscles aren’t moving, you might not get to see the results you want. Just a 40-minute brisk walk can help increase blood circulation, manage weight and fat metabolism. Every 5% reduction in weight can provide a positive result with diabetes, heart health and overall wellbeing.
  • Cut out the refined sugar: Aim to have as little sugar as possible. Direct form of sugar results in major spikes. Refined sugar, candies, cakes, and pastries, etc. stay for 3 months as the blood RBC is made every 3 months. High HbA1c is associated with long term complication. It is best to try and keep your HbA1c in control by having a good portion control with right choice of food. Cut out on these sweets and go for healthier alternatives like jaggery.

Don’t fall for “diabetes friendly, sugar free products”. Just choose from the natural food to beat high blood sugar levels. It’s not too difficult! Just follow the tips above and you will feel better!

We hope this article helps you beat high blood sugar levels and manage Diabetes effectively. 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), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

Let’s #DefeatDiabetes and #BeTheForce 

May 11, 2022 By Anusha Subramanian Leave a Comment

Why Self Care Is Important While Managing Diabetes

managing diabetesHow often have we come across friends or family members with diabetes, taking the condition lightly, being happily dependent on prescribed medications? But, the fact is that diabetes can be controlled or reversed if adhered to self care along with the prescribed medications.

There have been many cases of individuals managing diabetes well by participating in their own care along with lifestyle modifications. Despite this fact, compliance or adherence to these activities has been found to be low, especially when looking at long-term changes. 

Some Interesting Statistics on Diabetes  

According to the most recent International Diabetes Federation (IDF) data, 537 million people, approximately 10% of all people aged 20-79% in the world, were living with diabetes as of 2021.

Statistics show that while the world diabetes rate is growing at 57%, India is leaping ahead at 74%. In India, 10.4% of the adult population has diabetes.  India has a diabetic population of 85 million and almost 49% of the population go undetected. Another 50 million are in the developing stage of diabetes. The country’s national average of HbA1c stands at an alarming rate of 8.5%. Given all these statistics, no wonder India has been labelled as the Diabetes Capital of the World. 

As per GOQii’s latest IndiaFit Report,  Over the last 5 years, people suffering from  lifestyle diseases, namely Diabetes, have seen an increase from 7.9% in 2017 to 13.2% in 2021. The Report indicates that men have greater rates of diabetes at 14.5% vs Women. The study was done among over 5 million users. 

Diabetes is influenced by a number of variables which include a bad diet, stress, and lack of physical exercise and quality sleep. Obesity, advancing age, and a poor diet are all factors that contribute to Diabetes. Given the above data, and the fact that self care along with guidance and holistic lifestyle modification are key for managing diabetes, GOQii has launched this Diabetes Care programme. 

What Is the GOQii Diabetes Care Program? 

The GOQii Diabetes Care Program aims at helping people with Diabetes take ownership of their health. For instance, monitoring blood glucose levels regularly helps people with Diabetes adapt their diet and exercise, monitor the effects of Diabetes medications & understand the impact of stress & illness on blood sugar levels. The patients will be handheld on their journey with personalised advice by a GOQii Coach on Nutrition, Physical Activity, Medication compliance by Nutritionists and Regular Diagnostics – all leading towards helping the patients reduce their HbA1C levels.   

The programme is priced at Rs 6999/- and comes with the offering of a GOQii Smart Vital Plus device, a connected Glucometer – Contour Plus One with 10 test strips, doctor consultation, 2 HbA1c tests and 6 months of personalised diabetes coaching. The price of the programme is extremely affordable, given that if one has to buy these various components separately, it will cost an individual Rs 14,999/-

Once enrolled into the Diabetes Care Programme, the patient gets trusted and trained assistance for the Diabetes Journey to improve diabetes outcomes i.e. lower blood sugar levels, HbA1c and  lipid levels, among other metabolic parameters which include losing weight, reducing BMI and improving energy levels. 

Our Founder & CEO Vishal Gondal says, “We are elated to launch the first of its kind ‘Diabetes Care programme’. GOQii is integrating personalised, real-time and actionable insights into the daily lives of people living with Diabetes, enabling improved quality of life and clinical outcomes. Our collaborations across the healthcare spectrum will help people with Diabetes access our self-care solution wherever they are; at home, chemist, medical clinic or at a diagnostic centre. This programme is a unique gamified approach to diabetes care. The concept of incentivising with gold to sustain lifestyle modification and adherence in managing chronic conditions such as diabetes is a novel patient centric approach.”

GOQii’s vision is to help people with diabetes manage it better and take accountability of their health with external help and expert guidance to improve their quality of life and outcomes

As part of digital therapeutics, GOQii is closely working with various Pharmaceutical Companies, Hospitals, Medical Device Providers such as Ascensia Diabetes Care India, SRL Diagnostics, Pharmarack Technologies – Pharmacy availability facilitators, to provide Integrated Digital Therapeutics solutions in Diabetes Management and also across therapy areas like NAFLD, GERD, Diabetes, Obesity, Gastrointestinal Disorders, Mental health, Stroke management, Cardiac Care, DVT, Long Covid Care, Cancer Care. All these programs are delivered in partnership with the Healthcare Providers via doctors and are monitored closely for patient engagement and clinical outcomes.

GOQii gains an upper edge in digital therapeutics as our smart wearable devices also have a CDSCO (Indian FDA) registration as a medical device and all data generated by GOQii devices is acceptable for clinical needs. Furthermore, GOQii data collection is subjected to HIPAA, GDPR and other relevant data protection regulation, as well as ISO 27799 – the foremost standard for information security management in health. 

Managing Diabetes by yourself can be extremely difficult because of the many factors it involves. But with expert guidance, motivation and monitoring, you could not only manage diabetes but reverse it as well! It’s all about adherence to your Coach’s advice, compliance with your medication and your sheer determination to defeat diabetes!

You can sign up for the GOQii Diabetes Care Program here: https://store.goqii.com/diabetescare 

Together, let’s #BeTheForce & #DefeatDiabetes! 

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