How Can I Exercise In Monsoons?

July 30, 2023 by Dr. Nikhil Prabhu ( Diabetes Specialist )

Introduction- Best Indoor Exercises for Diabetes

With the ongoing pour, an early morning walk or a good run has become quite a task. Well, it’s time to ditch the raindrops and sweat it out indoors. Indoor exercises can make monsoon fitness look easy. This is a real win for diabetics! Lack of physical activities, regular exercise, and a vibrant social life can be challenging for you if your blood sugar levels have been on the rise. Read on to explore various safe, effective, and enjoyable indoor exercise for diabetes for you and your loved ones this monsoon season.

Importance of Exercise for Diabetes

Regular exercise for diabetes is a must; here are a few reasons why:

● Exercise increases insulin sensitivity and glucose uptake, which helps control blood sugar levels.
● Physical exercise promotes weight loss, healthy weight maintenance, and improved blood sugar regulation.
● Exercise helps to build heart muscle, lowers blood pressure, and lowers the risk of heart disease and stroke.
● Regular exercise enhances the body’s sensitivity to insulin, lowering the need for medication.
● Exercise helps reduce stress, which can have a negative impact on blood sugar levels.
● Fitness, energy levels, mood, sleep, and immune function are all improved by exercise.
● Regular exercise helps maintain blood sugar control over the long term and lowers the risk of complications from diabetes.

No Equipment Exercise for Diabetes

● Yoga and Pilates : Yoga and Pilates are low-impact workouts that improve strength, flexibility, and relaxation. They can be done indoors with little space and equipment. These exercises help to reduce stress, improve posture, and improve overall well-being. Look for beginner-friendly yoga or Pilates videos online, or join virtual classes led by experienced instructors.
● Chair Exercises : Chair exercises are a good option for people who have limited mobility or joint problems. These exercises can be done while seated in a stable chair. Chair exercises help to improve flexibility, strength, and circulation. They are especially beneficial for diabetics who may suffer from neuropathy or balance problems. Look for chair exercise routines that are specifically designed for people with diabetes.
● Circuit Training : Circuit training entails performing a series of exercises targeting different muscle groups in rapid succession, with little rest in between. It works out the entire body, improves cardiovascular endurance, and increases metabolism. Create your own circuit training routine or watch online videos that are appropriate for your fitness level. For an effective indoor workout, incorporate exercises like jumping jacks, squats, push-ups, and planks.
● Dancing : Dancing is a fun and enjoyable way to stay active while fighting the monsoon blues. It aids in the improvement of flexibility, balance, and overall cardiovascular health. Join a dance class or simply dance at home to your favorite music. You can try Zumba, salsa, hip-hop, or even freestyle dancing. Dancing not only keeps you physically active but also improves your mood.

With Equipment Exercise for Diabetes:

● Walking or Jogging on a Treadmill

Walking or jogging is a low-impact exercise that helps manage blood sugar levels and improves cardiovascular health. Investing in a treadmill allows you to continue this activity indoors, regardless of the weather outside. Begin with a brisk walk and gradually increase the speed or incline to suit your fitness level. On most days of the week, aim for at least 30 minutes of moderate-intensity walking or jogging.

● Indoor Cycling

If you enjoy cycling, consider purchasing a stationary exercise bike. Indoor cycling provides an excellent cardiovascular workout while minimizing joint impact. Set the resistance level to your fitness level and pedal away. To make the experience more engaging and challenging, you can use pre-recorded cycling classes or virtual cycling programs.

● Yoga and Pilates

Yoga and Pilates are low-impact exercises that promote strength, flexibility, and relaxation. They can be practiced indoors with little space and equipment. These exercises help reduce stress, improve posture, and improve overall well-being. Look for a beginner-friendly yoga or Pilates class virtually for the best results.

● Resistance Training:

Resistance training, also known as strength training or weightlifting, is essential for diabetes management. It aids in muscle growth, metabolism, and insulin sensitivity. Resistance exercises can be done with resistance bands, dumbbells, or your own body weight. Concentrate on exercises that target major muscle groups, such as squats, lunges, push-ups, and planks. Start with lighter weights and gradually progress as you get stronger.

Conclusion

In the battle against diabetes, exercise is honestly the biggest organic weapon—it is in your hands to use it or waste it. Exercise for diabetes helps with weight reduction, better blood flow, and optimal hormonal functions. Do not let the monsoon season derail your diabetes management plans. Engaging in regular physical activity, regardless of the weather outside. Remember to consult your diabetologist before beginning any new exercise regimen, especially if you have any existing health conditions or concerns. Stay motivated, stay active, and use the monsoons to prioritize your health.

Dr. Nikhil Prabhu ( Diabetes Specialist )

Dr Nikhil Prabhu is a consultant Diabetologist from mumbai. he has been practicing for more than 10 years and currently over 7000 patients are under his treatment for diabetes and thyroid disorder from mumbai and navi mumbai area. | you can book his appointment for tele-consultation on 9082523295 | follow us on YouTube for more diabetes & health related tips

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How to Improve Immunity for Diabetics? – Kadha for Monsoons

July 13, 2023 by Dr. Nikhil Prabhu ( Diabetes Specialist )

The Diabetic Friendly Kadha for Monsoons

Let the monsoon showers cleanse the earth and our immune system, rejuvenating us from within. That is precisely what a “kadha” does for you! Kadha is a traditional Ayurvedic herbal concoction or infusion popular in India. It is made by simmering various herbs, spices, and other natural ingredients in water to extract their medicinal properties. Kadha is well-known for its therapeutic properties and is often consumed during illness or to improve overall health and immunity. Diabetes often challenges your immunity, but with this diabetes-friendly kadhas for monsoons, you can step up your defenses today!

Understanding Diabetes and Immunity

Chronic diabetes affects the body’s capacity to regulate blood sugar levels. Diabetics must have a strong immune system because their condition makes them more vulnerable to infections. With increased humidity and waterborne diseases, the monsoon season poses additional risks for diabetics. Immune system strengthening can help to reduce these risks and promote overall well-being.

Benefits of Diabetic-friendly Kadha for Monsoons

Kadha is an age-old herbal infusion with numerous health benefits. It can help diabetics boost their immunity. Some key benefits of consuming kadha include:

● Kadha contains an antioxidant-rich blend of herbs and spices. These antioxidants aid in the fight against free radicals and reduce oxidative stress, which can benefit overall immune function.
● Anti-inflammatory properties: Several ingredients commonly found in kadha, such as ginger, turmeric, and cinnamon, have anti-inflammatory properties. These ingredients can improve immune responses by reducing inflammation in the body.
● Respiratory health: Monsoons frequently bring respiratory infections, which can be especially difficult for diabetics. Tulsi (holy basil), which has expectorant properties and can relieve cough and congestion, is one of the ingredients in Kadha that can help with respiratory symptoms.
● Support for the digestive system: For diabetics, maintaining a healthy digestive system is essential. Spices like fennel, ginger, and cumin found in kadha support gut health and digestion. A healthy gut boosts your immune system.

Essential Ingredients of Diabetic-friendly Kadha for Monsoons

There are many different kinds of kadha, but during the monsoons, a few particular ingredients are especially helpful for diabetics. The following components must be present in your kadha:

● Tulsi, also known as holy basil, is a herb that boosts the immune system and fights infections thanks to its antimicrobial and anti-inflammatory properties.
● Ginger: Ginger is a potent immune booster that also helps with digestion and respiratory problems.
● Turmeric‘s main active component, curcumin, has potent anti-inflammatory and antioxidant properties. It aids in managing inflammation and immune function.
● Cinnamon: Cinnamon can help regulate blood sugar levels, making it especially beneficial for diabetics. It also possesses antimicrobial properties.
● Black pepper contains a compound called piperine, which aids in the absorption of other beneficial compounds and boosts immune responses.

Diabetic-friendly Kadha for Monsoons: the Recipes

Here’s a simple recipe for kadha that can help improve immunity for diabetics: Kadha for Monsoons: Basic Recipe

Ingredients you need:

4 cups of water,
10-12 tulsi leaves,
a 1-inch piece of ginger (crushed or grated),
1 teaspoon of turmeric powder,
1 cinnamon stick,
4-5 black peppercorns, and
1 teaspoon of honey (optional).

Procedure:

Begin by bringing the water to a boil in a saucepan. When the water is boiling, add the tulsi leaves, ginger, turmeric powder, cinnamon stick, and black peppercorns to the pan. These ingredients have immune-boosting properties and add flavor to the kadha. Reduce the heat to a low simmer and leave the mixture to infuse for 10-15 minutes. This allows the flavors and medicinal compounds from the ingredients to blend into the water. Simmering also helps to extract the beneficial properties of herbs and spices. After simmering, remove from the heat and strain the kadha into a cup using a fine mesh strainer. This step removes any solid particles and ensures a pleasant kadha experience.

The strained kadha can optionally be served with a teaspoon of honey.

A Few Other Kadha Recipes for Diabetics:

● Spiced Lemon Ginger Kadha:

Start by bringing 2 cups of water to a boil in a saucepan before making this cooling kadha. To the boiling water, add an inch of crushed or grated ginger, a teaspoon of cinnamon powder, and a teaspoon of turmeric powder. On low heat, let the mixture simmer for approximately 10 minutes. Before adding the juice of one lemon, turn off the heat and let the mixture cool slightly. For sweetness, you can include one teaspoon of honey. Pour the kadha into a cup and serve warm. The combination of ginger, lemon, and spices not only adds flavor but also boosts immunity and aids digestion.

● Herbal Kadha with Ashwagandha:

Bring 2 cups of water to a boil in a saucepan. To the boiling water, add 1 teaspoon ashwagandha powder, 1 teaspoon fennel seeds, 1 teaspoon cumin seeds, 1 teaspoon coriander seeds, and 4-5 black peppercorns. Reduce the heat to low and leave the kadha to simmer for about 15 minutes. After that, strain the kadha into a cup. If desired, add a teaspoon of honey for sweetness. Together with the other spices in this kadha, ashwagandha, known for its adaptogenic properties, can help strengthen the immune system and promote overall well- being.

● Tulsi-Clove Kadha:

To prepare this soothing kadha, start by boiling 2 cups of water in a saucepan. To the boiling water, add 10-12 fresh tulsi (holy basil) leaves, 4-5 cloves, a teaspoon of grated ginger, and a teaspoon of cinnamon powder. Allow the mixture to simmer for 10-15 minutes on low heat. After that, strain the kadha into a cup. If desired, you can add a teaspoon of honey for sweetness. The combination of tulsi and cloves in this kadha provides antimicrobial and immune-boosting properties, while ginger and cinnamon provide additional health benefits.

Conclusion

Incorporating a diabetic-friendly kadha for monsoons into your daily routine can be an effective way to boost immunity during the monsoon season, especially for individuals with diabetes. The natural ingredients present in kadha offer various health benefits, including antioxidant and anti- inflammatory properties. Kadha consumption regularly strengthens your immune system, improves respiratory health, aids digestion, and reduces the risk of infections associated with monsoons. However, it is essential to maintain a balanced diet, exercise regularly, and follow medical advice to manage diabetes effectively. Embracing natural remedies like kadha, alongside a healthy lifestyle, can contribute to a stronger immune system and overall well-being for diabetics, enabling you to enjoy the rainy season with greater confidence.

Dr. Nikhil Prabhu ( Diabetes Specialist )

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How to Control Cholesterol levels and How much is desirable cholesterol level?

July 13, 2023 by Dr. Nikhil Prabhu ( Diabetes Specialist )

Cholesterol Control Guide

How much is desirable cholesterol level and how to Control cholesterol levels?

Desirable cholesterol levels can vary depending on the specific type of cholesterol. Here are the generally recommended levels:

Low-Density Lipoprotein (LDL) cholesterol: LDL cholesterol is often referred to as “bad” cholesterol because high levels of it can increase the risk of heart disease. The desirable LDL cholesterol level depends on the individual’s risk factors for heart disease.

In general, the following guidelines are recommended:

For individuals at low risk: Less than 130 mg/dL (3.4 mmol/L)
For individuals at intermediate risk: Less than 100 mg/dL (2.6 mmol/L)
For individuals at high risk or those with existing heart disease: Less than 70 mg/dL (1.8 mmol/L)

High-Density Lipoprotein (HDL) cholesterol: HDL cholesterol is often referred to as “good” cholesterol because it helps remove LDL cholesterol from the bloodstream. Higher levels of HDL cholesterol are generally desirable. An HDL level of 60 mg/dL (1.6 mmol/L) or higher is considered protective against heart disease, while levels below 40 mg/dL (1.0 mmol/L) for men or 50 mg/dL (1.3 mmol/L) for women are considered low.

Total cholesterol: The total cholesterol level includes both LDL and HDL cholesterol. Generally, a desirable total cholesterol level is below 200 mg/dL (5.2 mmol/L). However, it’s important to consider the individual’s LDL and HDL cholesterol levels within the total cholesterol reading.

To control cholesterol levels, here are some strategies:

Healthy diet: Eat a balanced diet that includes whole grains, fruits, vegetables, lean proteins, and healthy fats. Limit the intake of saturated fats, trans fats, and cholesterol-rich foods.
Regular exercise: Engage in regular physical activity, such as brisk walking, jogging, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Weight management: Maintain a healthy weight or lose weight if necessary, as excess weight can contribute to higher cholesterol levels.
Quit smoking: Smoking can lower HDL cholesterol and increase LDL cholesterol. Quitting smoking can improve your cholesterol profile and overall heart health.
Limit alcohol consumption: Excessive alcohol intake can increase cholesterol levels. It’s recommended to limit alcohol consumption to moderate levels (up to one drink per day for women and up to two drinks per day for men).
Medications: In some cases, lifestyle changes may not be enough to control cholesterol levels. Your doctor may prescribe medications such as statins to help manage high cholesterol levels. Now a days new medicines including PCSK9 inhibitors, bempedoic acid, ezetimib etc are available if statins are unable to reduce cholesterol sufficiently.

Triglycerides are a type of fat found in the blood. They are the most common form of fat in the body and are primarily derived from the foods we eat. Triglycerides serve as a source of energy for the body, but high levels of triglycerides can increase the risk of heart disease.

It’s important to consult with a healthcare professional to determine your specific cholesterol targets and develop a personalized plan to control your cholesterol levels effectively. Diabetes patients are at higher risk of dyslipidemia and should consult with their Diabetologist regarding the same. Higher sugar levels makes blood more viscous or thick and can lead to blockages and attack.

Dr. Nikhil Prabhu ( Diabetes Specialist )

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How can you prevent diabetes and kidney disease?

July 4, 2023 by Dr. Nikhil Prabhu ( Diabetes Specialist )

Protecting Your Kidneys from the Diabetes Beast: Diabetes and Kidney Disease

● Diabetes and Kidney Disease
● Why does diabetes and kidney disease happen?
● Do I have diabetes and kidney disease?
● How can prevent diabetes and kidney disease?
● Takeaway
● FAQs

Diabetes and Kidney Disease

Diabetes is a forever hungry beast. It slowly and steadily devours the better half of your body. The effects of diabetes go beyond its well-known complications and affect essential organs like the kidneys, causing diabetes and kidney disease. Both type 1 and type 2 diabetes are related to increased blood sugar levels
and poor blood circulation; both create havoc for the filtration and excretory organs of our bodies, the kidneys. One of the leading causes of chronic renal failure is diabetes, with many patients advancing to end-stage renal disease (ESRD) and needing dialysis or kidney transplantation. In this blog, we investigate the puzzling relationship between diabetes and kidney health.

How Does Diabetes Affect the Kidneys?

Diabetic nephropathy, or diabetic kidney disease, is a form of kidney illness caused by diabetes. It occurs when the blood vessels that supply the kidney get damaged by persistently high blood sugar levels.

Here is what can cause diabetes and kidney disease:

The primary function of the kidneys is to remove surplus water and waste products from the body through the blood in the form of urine. The kidneys also produce certain vital hormones that regulate and maintain your blood pressure. Hence, the kidneys need a rich and intricate supply of blood to function properly.

Hyperglycemia (persistently high blood sugar levels) in diabetes affects the kidneys in two ways:

● Damage to the blood vessels

Diabetes damages the body’s tiny blood vessels. Your kidneys cannot effectively purify the blood if the
blood vessels inside them are damaged. The kidneys retain more salt and water than usual. The urine then contains higher amounts of compounds like protein and accumulated waste products.

● Damage to the nerve supply of the kidneys

Diabetes damages your body’s nerves as well. The bladder may find it challenging to empty as a result.
The pressure from a full bladder can build up and harm the kidneys. The stagnant urine in the bladder is rich in sugars and is an ideal breeding ground for bacteria, leading to infections.

● Accumulation of toxic waste and free radicals in the kidneys

Chronic hyperglycemia activates pathological processes that harm kidney cells and result in
hyperglycemia-induced tissue destruction. Over time, these processes reduce excretion and accumulate
toxic waste like free radicals. An overload of free radicals causes severe inflammation of the kidney cells,
damaging them.

Do I have diabetes and kidney disease?

Diabetes normally damages the kidneys slowly over a long period of time. You can safeguard your
kidneys and take measures to halt or delay kidney damage.

Can Kidneys Be Affected By Diabetes – The Risk Factors

You have a higher risk of developing kidney disease if you have diabetes and the following factors:

● Uncontrolled high blood sugar
● Hypertension, or chronically high blood pressure
● Smoking and tobacco use
● Obesity
● High blood cholesterol
● A history of diabetes and renal disease in the family

Signs of diabetic kidney disease

Early signs:

● Routine urine analysis shows albumin in the urine
● High blood potassium levels
● Fluid retention, which can cause foot and ankle swelling, foot ulcers, high blood pressure, or fluid
in the lungs
● Weight gain
● Visiting the toilet more often at night

Late signs

● Reduced hemoglobin (Hb), or anemia
● Frequent episodes of diarrhea, erectile dysfunction, and other issues because of damage
● Nausea
● Loss of appetite
● Weakness and growing exhaustion
● Itching
● Muscle cramping (particularly in the legs)

How can you prevent diabetes and kidney disease?

Try to meet your blood glucose and blood pressure goals, as these are the best ways to reduce or avoid
diabetes-related kidney damage. You can accomplish them by adopting healthy lifestyle practices and
taking your medications as directed.

● Regular blood sugar monitoring

To keep your blood sugar within desired levels, routinely check your blood sugar, adhere to your
diabetologist’s recommended treatment plan, take medications as directed, and make any necessary
lifestyle changes.

● Regular blood pressure checks

Work with your doctor to manage any problems, such as high blood pressure, that put you at risk for renal
disease.

● Maintaining the medications

Do not be erratic with your diabetes and hypertension medications. Be disciplined and take your
medicines and inulin shots on time.

● Periodic complete urine and blood analysis

These reports are best for the early detection of any kidney disease.

● Maintain a Healthy Weight

Diabetes and renal disease are both significantly impacted by obesity and excess body weight.
Concentrate on eating a balanced diet and getting regular exercise to help you reach and maintain a
healthy weight.

● Eat a balanced diet

Focus on whole, unprocessed foods such as fruits, vegetables, whole grains, lean meats, and healthy fats.
Limit your consumption of processed foods, sugary beverages, and foods high in saturated fats and
sodium. A registered dietician might be consulted for tailored advice.

● Stop Smoking

Smoking weakens kidney function and harms blood vessels. In addition to lowering your chance of
kidney damage, quitting smoking also lowers your risk of other health issues.

● Limit Alcohol Consumption

Drinking too much alcohol might aggravate renal damage and raise blood pressure. If you prefer to
consume alcohol, do it in moderation (no more than one drink for women and two for men each day).

● Stay Hydrated

Drink an adequate amount of water throughout the day to help support kidney function and prevent
dehydration.

Takeaway

Diabetes and kidney disease can get worse over time if left untreated. Diabetes and kidney stones, or
diabetes and kidney failure, are a few common complications. Diabetes management is not always
simple. It’s normal to be stressed about the complications of diabetes. You may know what to do to stay healthy, but sticking to your strategy over time may be difficult. You may lower your risk of acquiring
kidney disease and diabetes by making certain lifestyle changes, which will lead to a healthier, happier life.

FAQs

● How long does it take for diabetes to cause kidney damage?

The timeline for diabetes to cause kidney damage can vary from person to person. Diabetic nephropathy,
commonly known as kidney damage caused by diabetes, often takes place over a long period of time. It
often takes several years, sometimes a decade or more, to manifest.

● Is kidney issue due to diabetes curable?

Diabetes-related kidney problems, are progressive and can result in chronic renal disease. Although
diabetic kidney disease is currently incurable, early detection and effective care can help slow down the
disease’s course, avoid complications, and maintain kidney function.

● Does diabetes affect creatinine levels?

The kidneys eliminate creatinine, a waste product of the muscles. It is commonly used as a marker to
assess kidney function. As diabetic kidney disease progresses, the kidneys may become less efficient in
filtering creatinine, resulting in an increase in creatinine levels in the blood.

Dr. Nikhil Prabhu ( Diabetes Specialist )

More Posts - Website

Follow Me:

Introduction- Best Indoor Exercises for Diabetes

Importance of Exercise for Diabetes

No Equipment Exercise for Diabetes

With Equipment Exercise for Diabetes:

Conclusion

Related posts:

The Diabetic Friendly Kadha for Monsoons

Understanding Diabetes and Immunity

Benefits of Diabetic-friendly Kadha for Monsoons

Essential Ingredients of Diabetic-friendly Kadha for Monsoons

Diabetic-friendly Kadha for Monsoons: the Recipes

A Few Other Kadha Recipes for Diabetics:

Conclusion

Related posts:

Cholesterol Control Guide

How much is desirable cholesterol level and how to Control cholesterol levels?

To control cholesterol levels, here are some strategies:

Related posts:

Protecting Your Kidneys from the Diabetes Beast: Diabetes and Kidney Disease

Table of contents

Diabetes and Kidney Disease

How Does Diabetes Affect the Kidneys?

● Damage to the blood vessels

● Damage to the nerve supply of the kidneys

● Accumulation of toxic waste and free radicals in the kidneys

Do I have diabetes and kidney disease?

Can Kidneys Be Affected By Diabetes – The Risk Factors

Signs of diabetic kidney disease

How can you prevent diabetes and kidney disease?

● Regular blood sugar monitoring

● Regular blood pressure checks

● Maintaining the medications

● Periodic complete urine and blood analysis

● Maintain a Healthy Weight

● Eat a balanced diet

● Stop Smoking

● Limit Alcohol Consumption

● Stay Hydrated

● How long does it take for diabetes to cause kidney damage?

● Is kidney issue due to diabetes curable?

● Does diabetes affect creatinine levels?

Related posts: