Decoding Diabetes: Your Wellness Game Plan

Diabetes is more than just a number denoting your blood sugar levels — it's a complex condition that requires understanding and management. The Indian Council of Medical Research - India Diabetes (ICMR INDIAB) published a study in 2023 regarding the prevalence of diabetes in India, which is currently 10.1 crores. With its increasing prevalence, decoding diabetes is essential for maintaining health and well-being.

Diabetes is a persistent condition in which the body struggles to produce or effectively use insulin. Insulin is crucial for converting food sugar into energy, and when it malfunctions, it leads to high increased blood sugar levels and potential health complications if not properly addressed.

Let’s understand diabetes and its types with the help of an example.

Imagine your body as a house, where glucose (sugar) is a heating source that keeps it warm. Insulin is the thermostat, regulating the heating system to maintain the ideal temperature within your "house." This is the normal situation. Now, moving on to the types of diabetes.

• Type 1 diabetes: It’s like having a broken thermostat that can’t turn on the heating system. The house remains cold despite efforts to warm it up, requiring manual control of the temperature by turning on the heating system (through medication).
• Type 2 diabetes: The thermostat is working here, but it seems sluggish and unresponsive. As a result, the house temperature fluctuates, making it too cold or too warm at times. Adjustments, such as improving diet or taking medication, are necessary to ensure that the thermostat functions better and maintains a comfortable temperature in the house.

Making physical activity part of your daily routine is an effective way to manage diabetes and enhance overall health.

Getting involved in consistent and effective exercise has the following benefits: improved blood sugar control, weight management, enhanced heart health, and better mood and mental health.

Physical activity can help reduce harmful cholesterol levels and increase the beneficial cholesterol level, further supporting heart health.

Recent technologies and inventions have made diabetes management more convenient and precise, improving the quality of life for people with diabetes and reducing the risk of complications. You can consult your doctor about the technology that suits you best. 

Consistent, high-quality sleep is crucial for managing diabetes. It helps stabilise blood sugar levels and improve overall health.

You don't need to drink a lot of water, but staying hydrated can impact your blood sugar. Dr. Surender explains that when you're dehydrated, the sugar in your blood becomes more concentrated, causing your blood glucose levels to rise. People with diabetes need more fluids when their blood glucose levels are high. In this case, the kidneys try to eliminate the excess sugar by producing more urine.

The benefits of maintaining adequate fluid intake in supporting blood sugar control and overall health are: 

• Blood sugar regulation
• Prevention of high sugar in the blood by promoting better kidney function
• Reduction in dehydration risk due to frequent urination in diabetic people
• Improved physical performance and endurance
• Prevention of complications related to diabetes

Limiting and preferably avoiding alcohol is crucial in managing diabetes; it can cause blood sugar levels to fluctuate unpredictably.

Here are some of the common effects of alcohol on blood sugar: 

• Blood sugar fluctuations: Initially, it may cause a drop in blood sugar level if consumed on an empty stomach; later, it may lead to an increase in blood sugar.
• Alcoholic beverages usually contain empty calories that can lead to increased weight, which can worsen insulin resistance.
• Alcohol stimulates your appetite as well, which can make you overeat and may affect your blood sugar.
• Alcohol can disrupt the benefits of oral diabetes medications or insulin.
  

Follow these alcohol consumption guidelines if you are diabetic and drink:  -

• Reduce both the amount and frequency of alcohol intake.
• Drink alcohol only with food
• Drink slowly
• Avoid sugar-mixed drinks
• Mix alcohol with water or diet soda

Managing diabetes is challenging, and smoking can make it even harder. Since nicotine can increase your blood sugar level, people who already have diabetes may need higher doses of medication.

No matter how long or how much you have smoked, quitting will improve your health because your body starts healing itself when you stop smoking.

You can try nicotine replacement therapy and consult your healthcare provider about it. You don’t have to do it alone; seek help from your friends and family.

Remember the following tip:

If you are diabetic or prediabetic, blood sugar is likely to be frequently on your mind. Even if you don't have diabetes, large fluctuations in blood sugar levels can take you from feeling super energised to lethargic. What if something as simple as taking a short walk after dinner could help regulate your blood sugar? This practice offers several benefits to improve your blood sugar levels and overall well-being. After a meal, your blood glucose levels spike. "Your blood sugar level is at its peak about 30 to 90 minutes after a meal," says Dr Surender Kumar. "It's extremely important to keep your blood sugar level within your target range if you have diabetes," he continues.

Effective diabetes management calls for a holistic strategy that includes controlling weight, maintaining a balanced diet, exercising daily, and regularly checking blood sugar levels. By incorporating these simple techniques into your everyday routine, you can effectively control your diabetes, prevent complications, and improve your life.

Sugar-free foods can fit into a healthy meal plan in moderation. However, some still contain carbs from other sweeteners like sorbitol or mannitol, which can impact your blood glucose levels. Make sure you read the nutrition labels.

Exercise regularly, manage your carb consumption, eat more fibre, drink enough water, eat moderate portions, and get enough sleep. These all mentioned points can help you control sugar naturally.

Your healthcare provider may suggest some tests before and after meals or before, after, and sometimes during exercise to monitor your blood sugar levels.

Symptoms such as feeling hungry and tired, needing to urinate frequently, being very thirsty, experiencing dry mouth, itchy skin, and blurry vision can all be signs of uncontrolled diabetes and an indication to consult your physician.

Uncontrolled diabetes can lead to other severe problems like eye problems, painful sores, infections of the leg or foot, nerve damage, kidney problems, weakened immune system, and increased chances of heart attack or stroke.