How Can You Manage Your Diabetes in 2024?

`Living with diabetes in India can feel like a constant juggling act. From managing your blood sugar levels to balancing your diet and exercise, it can seem overwhelming at times. But don't worry, you’re not alone! Millions of people in India are managing their diabetes every day—and you can too. With some smart planning, a little discipline, and a positive attitude, you can enjoy all the things you love while keeping your diabetes under control. Let’s dive into practical, easy-to-follow steps that will help you live your best life with diabetes!

Understanding diabetes

Types of Diabetes

1. Type 1 Diabetes
Think of Type 1 as the body’s immune system getting a bit too enthusiastic and attacking its own insulin-producing cells. This type usually shows up early in life, and people need to take insulin daily to manage it. It’s less common in India, but if you have it, you know how important it is to stay on top of things.

2. Type 2 Diabetes
This is the most common type in India, and it's often linked to lifestyle factors. Too much sitting around, unhealthy eating habits (yes, those deep-fried samosas!), and carrying extra weight can lead to insulin resistance. Your body makes insulin, but it doesn't use it effectively. Managing Type 2 often starts with lifestyle changes—like eating better and moving more—and might include medications or insulin if needed.

3. Gestational Diabetes
Common among Indian women, this type happens during pregnancy. It usually goes away after the baby is born, but it does increase the risk of developing Type 2 diabetes later on. Managing it means keeping a close eye on your blood sugar levels, eating a balanced diet, and staying active with safe, doctor-approved exercises.

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How does diabetes affect your body?

If diabetes isn’t well-managed, it can cause problems like heart disease, kidney damage, nerve issues, and even vision loss. High blood sugar is like a slow poison that damages your body over time. So, it's important to take care of yourself—not just for today, but for many healthy tomorrows.

What are the guidelines for managing diabetes?

1. Regularly Monitor Your Blood Sugar Levels

Checking your blood sugar levels regularly might feel like a chore, but it’s the best way to know what’s going on inside your body. Use a glucometer at home to check your levels before meals and a couple of hours after eating, or as advised by your doctor. This helps you understand how your body reacts to different foods, activities, and even stress.

2. Follow a Balanced Diet

Food is love, especially in India! But managing diabetes means being smart about what you eat. Here are some tips:

• Calories: Aim to maintain your ideal body weight. For example, if you're around 70 kg, you might need 1750-2100 calories daily. Don’t starve yourself; make gradual adjustments to your calorie intake instead.
• Carbohydrates: Focus on complex carbs like whole grains (think brown rice, jowar, bajra, and ragi), legumes, and veggies that don’t spike your sugar levels. Swap white rice for brown rice or millet, and say no to maida (refined flour). Enjoy fruits like guava and papaya, but ditch the juices—they have too much sugar!
• Proteins: Make sure you're getting enough protein from lentils (dal), chickpeas (chole), paneer, fish, or chicken. For vegetarians, mixing cereals and pulses (like dal-chawal or idli-sambar) can give you high-quality protein.
• Fats: Choose healthier oils like mustard oil, olive oil, or even groundnut oil. Cut down on ghee and butter, and stay away from those packaged snacks loaded with trans fats. Limit your oil intake to about 500 ml per person each month.
• Sweeteners: If you have a sweet tooth, use natural sweeteners like stevia or sucralose sparingly. Say goodbye to sugar, honey, and jaggery (gur) because they can raise your blood sugar levels quickly.
• Spices and Herbs: Incorporate spices like turmeric (haldi), fenugreek (methi), and cinnamon (dalchini) in your cooking. They not only add flavor but also help in managing blood sugar levels.

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3. Make Exercise a Habit

You don’t have to hit the gym to stay fit—just move more! Aim for at least 150 minutes of moderate activity each week. Walking, cycling, dancing, or even doing chores counts! Add in some strength training exercises (like yoga or light weights) twice a week to help control your blood sugar better and stay fit.

• Stay Active in Daily Life: Walk instead of driving for short distances, take the stairs, or join a local dance class. Small changes can make a big difference!
• Embrace Yoga: Yoga isn’t just for flexibility—it’s great for reducing stress and improving overall health. Try poses like Surya Namaskar (Sun Salutation) or simple breathing exercises like Anulom Vilom.

4. Take Your Medications

If your doctor has prescribed medications, stick to them like glue! Whether it’s insulin for Type 1 or oral medications for Type 2, following your medication plan is key. Never skip doses or make changes without consulting your doctor.

5. Manage Your Diabetes Proactively

• For Type 1 Diabetes: Focus on adjusting your insulin doses based on what you eat, how active you are, and how stressed you feel. Regular check-ups with your healthcare team are crucial.
• For Type 2 Diabetes: Focus on lifestyle changes first. If that’s not enough, medications or insulin may be necessary. Regular monitoring will help you make the right choices.

Foot Care: A Must for People with Diabetes

1. Why Foot Care Matters

In India, many people with diabetes develop foot problems due to poor footwear and lack of awareness. High blood sugar can reduce blood flow and cause nerve damage, leading to serious complications if ignored.

2. Easy Tips for Healthy Feet

• Daily Checks: Look at your feet daily for any cuts, blisters, or redness. Use a mirror to check the bottoms of your feet.
• Keep Them Clean: Wash your feet every day with lukewarm water, dry them well (especially between the toes), and apply a moisturizer to keep the skin soft.
• Wear Comfortable Shoes: Avoid tight shoes or slippers that can cause blisters. Go for well-fitting, comfortable footwear.
• Don’t Walk Barefoot: Even at home, wear slippers to protect your feet.

3. Get Help When Needed

If you notice any wounds or changes in your feet, see a doctor right away. Regular visits to a podiatrist or foot care specialist can prevent complications.

Daily Tips to Make Diabetes Easier to Manage

1. Set a Routine

Keeping a routine for meals, exercise, and medications helps stabilize your blood sugar levels. Try to eat and exercise at the same time each day.

2. Manage Stress

Stress can mess with your blood sugar, so find ways to relax—like yoga, meditation, or even a hobby you love. Simple breathing exercises can also help calm your mind.

3. Regular Check-Ups

Stay on top of your health with regular doctor visits to monitor your eyes, feet, kidneys, and heart.

Lifestyle Tips for Better Diabetes Control

1. Eat Smart

Cook at home using fresh ingredients, avoid processed foods, and practice mindful eating. Learn to enjoy traditional dishes with healthier ingredients and cooking methods.

2. Stay Active and Motivated

Find activities you love, like walking, gardening, or a local dance class. Moving is easier when it’s fun!

3. Build Your Support System

Talk to your family and friends about your diabetes management plan so they can support you. Join a local diabetes group or find an online community where you can share experiences.

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Tools and Resources to Help You To Manage Your Diabetes

1. Use Technology

Apps like BeatO, HealthifyMe, or MySugr can help you keep track of your blood sugar levels, diet, and activity. Consider devices like Continuous Glucose Monitors (CGMs) for real-time monitoring. 

2. Keep Learning

Check out reliable resources like the Diabetes Care Foundation of India or local diabetes associations for guidance and support.

Conclusion

Managing diabetes doesn’t mean giving up on the things you love. It’s about making smart choices, staying active, and taking care of your body. With regular monitoring, a balanced diet, and some daily exercise, you can stay healthy and enjoy life fully. Remember, TruePal is here to help you with personalized services in yoga, nutrition, and diabetes management. Reach out to us for support and guidance on your journey to better health.

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FAQS on Diabetes Management

1. What is diabetes mellitus?

Diabetes mellitus is a syndrome that causes persistent hyperglycemia and disrupts carbohydrate, lipid, and protein metabolism due to insulin secretion or action abnormalities. This illness can cause long-term issues affecting organs such as the eyes, kidneys, nerves, heart, and blood vessels.

2. What are the management goals for diabetes?

1.  Diabetes symptoms are alleviated and quality of life improves. 

2. Controlling glucose levels and avoiding acute problems.

3. Handling complications such as obesity, hypertension, and dyslipidemia.

4. Prevent microvascular problems such as retinopathy, neuropathy, and nephropathy.

5. Eliminate macrovascular problems such as cardiovascular, cerebrovascular, and peripheral vascular disease.

6. Prevention of infections.

3. What is gestational diabetes mellitus (GDM)?

Gestational diabetes mellitus refers to any level of glucose intolerance that develops during pregnancy.

Patients in the following categories have a higher chance of developing GDM:-

• > 25 years of age

• overweight

• first degree family history of diabetes

• previous history of abnormal glucose metabolism

• glycosuria

• previous poor obstetric history

• ethnicity associated with high prevalence of diabetes mellitus

• a previous large baby weighing more than 4.0 kg (9lbs)

4. How is diabetes managed?

Diabetes is a difficult disorder that requires a variety of management options. Furthermore, because diabetes affects everyone differently, management programs must be tailored to each individual.

The five major factors in managing diabetes are:

1. Blood sugar monitoring: Tracking your blood sugar (glucose) levels is critical to determine how effectively your current treatment strategy works.
2. Oral diabetes drugs (given by mouth) assist in regulating blood sugar levels in patients with diabetes who still make insulin, primarily those with Type 2 diabetes and prediabetes.
3. Insulin: To survive and control diabetes, people with Type 1 must inject synthetic insulin. Some persons with Type 2 diabetes also need insulin. There are various forms of synthetic insulin.
4. Diet: Meal planning and selecting a balanced diet are important parts of diabetes care because food significantly impacts blood sugar. If you need insulin, monitoring carbohydrates in your foods and beverages is an important aspect of managing your diabetes.
5. Physical activity improves insulin sensitivity (and reduces insulin resistance), hence regular exercise is an important aspect of diabetes management for all persons.

5. When should I see my healthcare provider?

If you haven't been diagnosed with diabetes, you should consult a doctor if you notice any of the symptoms, such as increased thirst or frequent urination.

If you have diabetes, you should see your diabetes care provider regularly (for example, an endocrinologist).

Being diagnosed with diabetes is a life-changing event, but it does not preclude you from living a happy and healthy lifestyle. Diabetes management requires continual care and diligence. While it may be daunting at first, you will gradually have a better understanding of how to manage the illness and be in sync with your own body.