Starting with the stats
According to data from the World Health Organization (WHO), diabetes cases worldwide rose from about 200 million in 1990 to 830 million in 2022, with adult prevalence doubling from roughly seven percent to 14 percent. In 2021, diabetes and related kidney disease caused over two million deaths. The incidence of diabetes in the general public has increased due to sedentary lifestyles, inactivity, poor eating habits, obesity, etc.
My experience with diabetes
I live with Type two diabetes. I was diagnosed as insulin resistant in 2003 or so. This meant that the cells in my body were not responding properly to the insulin produced by my pancreas. My blood tests indicated that I was prediabetic. Other symptoms of prediabetes include darkened, velvety patches of skin around the neck and underarms, known as acanthosis nigricans. The doctor told me that if I wasn’t careful, prediabetes might lead to diabetes. I was put on Metformin 500, three tablets a day by a renowned endocrinologist in Chennai. She told me that I might experience drastic weight loss. I eagerly waited for that to happen, but it did not. However, due to a punishing routine of aerobics every day, I lost 7.5 kg in 1.5 months.
After a while, I stopped taking the metformin. However, in 2013, I went to an endocrinologist in Bangalore, and he put me on 2000 gm of Metformin every day. Doctors always ask patients for an HBA1C test. This test shows the amount of blood sugar over the last three months or so. For this test, one needs to take a blood test before breakfast and then another postprandial test, which is taken two hours after breakfast. It helps doctors determine the patient’s treatment plan. I’m terrified of needles, so I couldn’t use Accu-Chek( a glucose monitoring device) to monitor my blood sugar. I call a person from the neighborhood laboratory to come home and monitor my blood sugar levels.
My HBA1C was around seven, which means it was borderline. But later it got better, and it was 4.5. I was on a paid plan on HealthifyMe, an online, app-based weight management company. I was in consultation with their nutritionist and physical trainer, who were aware of my diabetes. I was also tracking my food intake on their app.
Since 2023, my HBA1C has been under poor control. This may be due to a sedentary lifestyle, side effects from other medications, poor eating habits, or stress. They say diabetes is a silent killer. My friend’s dad, who couldn’t manage his diabetes properly, had to have his foot amputated. Some people go blind due to uncontrolled diabetes. It’s called diabetic retinopathy. Diabetics must get their eyes tested regularly. Uncontrolled diabetes can also cause nerve damage or diabetic neuropathy. Some symptoms of diabetes include excessive thirst and frequent urination.
I know some friends with Type One diabetes, or diabetes mellitus. It’s an autoimmune disease that people get in childhood. Both my friends who have it inject themselves every day with insulin.
Another friend had gestational diabetes. This is a kind of diabetes that some women get during pregnancy. Your doctor will test you for it between 24 and 28 weeks of your pregnancy
What can diabetics eat?
Diabetics are advised to avoid sweets and ice cream. Diabetics must cut out white sugar as much as possible. They can have foods with low glycemic indices. Chapattis, bitter gourd, sprouts, chickpeas, green peas, beans, and moong dal chilas are good. Idli, dosa, pongal, and sambar are okay. Fruits like apples and papaya are good. Guava, sweet lime, orange, plantain, and watermelon are also okay according to nutritionists. Exercising and portion control are important. Sundal and cooked vegetables are also recommended to patients. Low-fat milk and low-fat cottage cheese are okay. Patients must cut salt and fried food.
The role of exercise and healthy habits in managing diabetes
Diabetics are advised to go on morning walks and keep up with regular exercise. The practice of yoga is considered good for the internal organs. Dhanurasana (Bow Pose), Paschimottanasana (Seated Forward Bend), Mandukasana (Frog Pose), Ardha Matsyendrasana (Half Lord of the Fishes Pose), Setu Bandhasana (Bridge Pose), Bhujangasana (Cobra Pose), Vrikshasana (Tree Pose), Supta Matsyendrasana (Reclining Twist), Legs-Up-the-Wall Pose, and Shavasana (Corpse Pose) are some poses diabetics should practice.
To prevent or delay the onset of type two diabetes, one must maintain a healthy diet, do regular physical activity, maintain a normal body weight, and avoid tobacco. These days, Ozempic and Mounjaro have become popular not only to manage Type Two diabetes, but also for weight management, especially in the film industry. Although they are Food and Drug Administration (FDA) approved, they do come with side effects. Beauty parlours seem to be offering bridal packages of Mounjaro to enable speedy weight loss before the wedding.
While in some people, diabetes is hereditary, in others, it is due to their sedentary lifestyle. It is important that diabetics concentrate on creating a healthy lifestyle with a good diet and exercise. Freestyle Libre is a sensor-based glucose monitoring system. No more painful finger pricking. Now you can look at your mobile app, and the device from Freestyle Libre will transfer your data to your phone.
Have you tried Freestyle Libre?
Disclaimer: This article has been written as part of an awareness initiative by Blogchatter and reflects the author’s personal views. It is for informational purposes only. It does not constitute medical advice, diagnosis or treatment recommendations. Please consult your doctor for advice specific to your individual health needs.
References – https://www.who.int/news-room/fact-sheets/detail/diabetes
Pic Credit – Unsplash
