Preventing Diabetes Together
In normal individual blood sugar level is controlled by insulin hormone secreted by beta cells of pancreas. In diabetes person either do not produce insulin (type 1) or produce less insulin and/or its action is impaired (Type 2) so blood sugar level rises.
Following video is for easy understanding of insulin and glucose metabolism in diabetic person.
In India, Diabetes prevalence is increasing day by day, 90-95% of diabetes belongs to type 2. Attributable risk factors include sedentary lifestyle, inappropriate meal pattern, lack of physical activity, lack of sleep , stress, alcohol abuse, smoking, etc which can be modified. Other risk factors like age, ethnicity, family history etc are inevitable to us.
Based on these risk factors following questionnaire will calculate your approximate risk of developing diabetes in the next 10 years. Those who are in Moderate to High risk should start appropriate interventions to prevent diabetes.
1] Your Gender
2] Your Age ?
3] What is your ethnic Background ?
4] Do You have a relative with diabetes ?
5] What is your waist circumference ?
6] Body Mass Index (BMI) = Weight in Kg / Height in (Meter)2
For example a person with weight of 60 kg and height 155 cm will have BMI = 60/1.55 x 1.55 = 24.97
or Simply calculate it here – http://bmicalculator.cc/
7] Are you taking medication for Hypertension or High Blood Pressure ?
8] Do you have previous history of Gestational ( Pregnancy ) Diabetes ?
9] Do you suffer from Polycystic Ovarian Syndrome ( PCOS ) ?
10] Frequent Alcohol intake ?
11] Smoking ?
Interpretation:
Min Score = 0
Max Score = 18
Low Risk = Score between (0 – 6) = 1 in 20 people with this score will get diabetes in the next 10 years
Moderate Risk = Score between (7 – 12) – 1 in 10 people with this score will get diabetes in the next 10 years
High Risk = Score between (13 – 18) – 1 in 3 people with this score will get diabetes in the next 10 years
If you are in Moderate to High risk score table then it is advisable to consult a sugar specialist doctor immediately.
Explanation:
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Awareness is Prevention.
In India, Diabetes is the leading cause of minor and major foot amputations. Prevalence of Diabetes is increasing day by day in India, becoming World’s capital of Diabetes by 2025 with over 80 million affected population as per Diabetes Foundation India.
There are four main reasons which increase the chances of foot ulcer & amputation:
To avoid all this complications, it is necessary to take care of your foot from the start.
Following Diabetes Foot Care Tips will help you to keep your feet healthy :
If you see cuts, corns, callosities, redness, blackening or delayed healing in minor cuts seek medical attention or consult your diabetes doctor immediately. Routine foot care & prompt attention to injuries can prevent foot problems from threatening your life and amputations.
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Awareness is Prevention.
Many fruits are rich in micronutrients, essential vitamins , fibre content and antioxidants along with that fruits occupy more space and less in calories so makes your tummy full and gives you feeling of satiety or fullness.
Most of the fruits have high fibre content , it comes in soluble or insoluble form. both forms are indigestible. They forms a bulk & increase water content of stool making it softer and easily movable in Gastrointestinal tract. Thus prevents constipation. High fibre diet reduces cardiovascular morbidity & mortality.
Diabetic person should avoid eating fruits with high glycemic index i.e. those fruits which readily digest in stomach and raises your blood sugars more than others like Mango, Chickoo, Banana (Green), Grapes, Custard Apple, etc.
Also one should avoid drinking fruit juices as condensation process increases sugar content of juice as well as a glass of juice is roughly equivalent to eating 2-3 fruits at a time. It is always better to eat a fresh fruit instead of drinking a fruit juice added with or without preservatives.
Managing blood sugars by diabetic person is all about balancing food intake. For example suppose Person (A) who is diabetic had four bread slices at breakfast at 9.00AM and his blood suagrs measured at 11.00AM found out to be 300 mg/dl. If the same person (A) divides those breakfast into 2 halves and take 2 bread slices at 8.00AM and 2 bread slices at 10.00 AM then his blood sugar roughly remains around 130 mg/dl . In this example the food intake is not decreased but instead it is divided into small quantity and consumed frequently.
Normally we consume most of the meal in the first 20 mins of starting a meal so eating a fruit before meal delays food intake and gives feeling of fullness or satiety earlier. That eventually leads to consumption of less food at meal so less calorie intake and helps to loose weight.
Many colorful fruits like berries are rich in antioxidants ( Lycopene, Beta-carotene, etc.) . In diabetes high bloood sugar values causes damage to nerves, retina, blood vessels and other systems via specific pathways. One of them is through generating free oxygen radical species, these anti-oxidants reacts with such harmful oxygen radicals and scavenger them thus minimizes the tissue damage in diabetes.
Eating Fruits before meals helps you to loose weight & control your blood sugars. Making a habit of it helps a lot to obese individuals and known diabetic people.
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Awareness is Prevention.
