Living with diabetes might seem like a big challenge, but with the right steps, you can absolutely lead a healthy and fulfilling life right here in India. It's all about understanding your body and making smart choices every day. Let's break it down in simple terms so you can feel confident and in control.
Understanding Diabetes
Imagine your body uses sugar (glucose) for energy, like fuel for a car. Insulin, a special key made by your pancreas, helps this sugar get from your blood into your cells. With diabetes, either your body doesn't make enough insulin (Type 1 diabetes) or it can't use the insulin properly (Type 2 diabetes). This means sugar can build up in your blood, which over time can cause problems.
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Srivasyava, Physician and Consultant, Sharda Hospital - Noida, explained, "In India, Type 2 diabetes is more common, often linked to lifestyle factors. But don't worry, making positive changes can make a huge difference!" Here is everything he shared with us.
Your Toolkit for a Healthy Life
Think of these as your best friends in managing diabetes:
1. You Are What You Eat
What you eat plays a huge role. Focus on a balanced Indian diet with plenty of:
- Whole grains: Like atta (whole wheat flour), brown rice, and bajra. These release sugar slowly.
- Fruits and vegetables: Choose a rainbow of colourful options. Remember to enjoy fruits in moderation.
- Lentils and beans (dal and rajma): Excellent sources of protein and fibre.
- Lean protein: Like fish, chicken (without skin), and tofu.
- Healthy fats: Found in nuts (in moderation), seeds, and olive oil.
- Limit: Sugary drinks, sweets, fried foods, and processed snacks. These can cause your blood sugar to spike. Be mindful of portion sizes too. A smaller roti or a single serving of rice can be helpful.
2. Move Your Body
Regular physical activity helps your body use insulin better and keeps your heart healthy. Aim for at least 30 minutes of moderate exercise most days of the week. This could be:
- Walking briskly: A simple and effective way to start.
- Yoga: Popular in India, it helps with flexibility, strength, and stress management.
- Cycling: Enjoy a ride around your neighbourhood.
- Dancing: Put on some music and move!
- Even household chores like gardening can count.
3. Monitor Your Blood Sugar Regularly
4. Take Your Medicines as Prescribed
If your doctor has prescribed medication or insulin, it's crucial to take it exactly as directed. Don't skip doses or change the dosage without talking to your doctor.
5. Get Regular Check-ups
Visit your doctor regularly for check-ups. They will monitor your overall health, including your blood sugar, blood pressure, and cholesterol levels. Eye and foot exams are also important to catch any potential problems early.
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5. Manage Stress, Find Your Calm
Stress can affect your blood sugar levels. Find healthy ways to manage stress, such as:
- Meditation and deep breathing exercises: Many resources are available in India.
- Spending time with loved ones: Social support is important.
- Pursuing hobbies: Doing things you enjoy can reduce stress.
- Take Care of Your Feet: Diabetes can affect the nerves and blood flow in your feet. Check your feet daily for any cuts, blisters, or swelling. Wear comfortable shoes and keep your feet clean and dry.
6. Stay Hydrated
Drink plenty of water throughout the day, and lastly, avoid sugary drinks.
Remember, you are not alone. Many people in India are living healthy lives with diabetes. Connect with support groups or online communities to share experiences and learn from others. Talk openly with your family and friends about your condition so they can support you," Dr Srivastav highlighted.
Bottomline
Living a healthy and risk-free life with diabetes in India is absolutely possible. It requires a commitment to healthy eating, regular exercise, monitoring your health, and following your doctor's advice. By taking these steps, you can stay in control and enjoy a vibrant and fulfilling life. Stay positive, stay informed, and take one healthy step at a time!