Uncovering the connection between diabetes and mental health

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Table of Contents

  • ● Diabetes and Mental Health: A Brief Overview
  • ● The Link Between Diabetes and Depression
  • ● How High Blood Sugar Affects Your Mood and Mental Health
  • ● Stress and diabetes
  • ● Tips for Managing Your Blood Sugar and Mental Health Simultaneously
  • ● Takeaway
  • ● FAQs

Diabetes and Mental Health: A Brief Overview

The connection between mental health and diabetes has been under the radar for a long time. While
the physical impact of diabetes is well-known, the connection between diabetes and mental health is less understood. The relationship is reciprocal; several drugs used to treat mental health disorders can increase the potential risks of diabetes, on the other hand, lifestyle management in diabetes leaves you mentally exhausted.

Diabetologists must take their patient’s; mental health into account. This can help identify potential mental health problems early and guarantee that patients get the support they need to manage their physical and psychological health.

What is the connection Between Diabetes and Depression

Studies support a bidirectional relationship between the complications of diabetes and depression.

According to studies, mental health conditions like depression and anxiety can increase the risk of developing diabetic complications like diabetic retinopathy (difficulties affecting the eyes) and diabetic nephropathy (complications affecting the kidneys). On the other hand, diabetes complications raise the possibility of significant depression, anxiety, or stress symptoms, and loneliness due to ongoing poor health and dietary restrictions.

The processes that lead to this link between mental health and diabetes are:

  • ● Depression often leads to indiscipline life, like poor diet control, irregular medicine intake, smoking, sedentary days and a regular bingeing of high-calorie foods. These will negatively impact glycemic control, which is linked to a higher risk of complications.
  • ● The burden and suffering associated with diabetes cause depression and mood changes.
  • ● Poor endothelial function (the altered functioning of the inner lining of the blood vessels) due to cholesterol deposition has been linked to depression and diabetes, increasing the risk of heart diseases.
  • ● The prescribed drugs for diabetes may have side effects that worsen diabetes and its associated complications.

How High Blood Sugar Affects Your Mood and Mental Health ?

Fluctuations in blood sugar levels bring about mood changes with them. The culprit that throws your mood entirely out of whack may be both high and low sugar levels.

Here are a few mood swings that indicate a low sugar level:
● Confusion, and anxiety
● Hunger and irritability
● Tiredness and exhaustion

Here are a few mood swings that indicate a high sugar level:
● Thirst and dehydration
● Anger and intense feelings
● Nervousness
● Clouded judgment

If you are a diabetic and have similar mood changes often, you should consider visiting a diabetologist for a consultation.

Stress and diabetes

The stress of managing diabetes and a healthy lifestyle can get overwhelming at times. It leads to something called “diabetes burnout.” This acquired stress can worsen diabetes by fluctuating blood sugar levels.

Stress can cause your blood sugar levels to rise and occasionally drop. These fluctuations can ultimately cause mood swings.

It is mandatory to recognize symptoms of stress, mood swings, and depression in diabetes in order to seek help.

Tips for Managing Your Blood Sugar and Mental Health Simultaneously

There are numerous ways to facilitate diabetes management and lessen your risk of going through mood swings, stress, depression, or another mental health condition.

You can try the following options and remain stress-free:

● Be regular with diabetes medicines.

Stop stressing over medicine timing and doses. Use your smartphone and set up an alarm system and a monthly calendar that will be your assistant in managing diabetes.

● Diabetes-friendly diet plan.

Stress does not mean you binge eat. If you are a family member of a diabetes patient suffering from anxiety, then keep an eye on his eating habits. You need to prevent them from night snacking and sugar treats.

● Regular exercise and physical activities

There is no alternative to this. Use smart gadgets like smartphones and fitness bands as workout planners to motivate yourself. Equip yourself with yoga mats, resistance bands, and weights to perform quick workouts at home. Online yoga sessions are also an amazing way to rejuvenate your mental health and manage diabetes.

● Blood glucose monitoring

Pay attention to high and low readings. If necessary, keep track of any unusual readings and inform your doctor. If your readings fall outside of the expected range, try out methods to raise or lower your blood sugar.

● Stress management

According to experts, you should search for patterns. Consider your stress level each time you log your blood sugar levels and see if a trend develops. If a pattern emerges, you can learn to recognize the symptoms of stress and take steps to reduce your blood sugar and avoid stress. Working with a professional to learn relaxation and coping mechanisms may be necessary.

● Therapy

Therapy is a very beneficial form of treatment that is beneficial to both those with and without mental health issues. The four main areas of mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness are the focus of therapy.

Family therapy fosters improved communication, conflict resolution, and family dynamics.

Family therapy is frequently used to treat eating disorders and mental health. Psychological counselling has two parts: The cognitive component aims to create empowering beliefs about your life. The behavioural component teaches you how to make better decisions.

Takehome

Diabetes is multifaceted, and it comes with multiple physical and mental health complications. Maintain your management plan and maintain healthy blood sugar levels to reduce your risk of mental health conditions. Never be afraid to ask for help with your diabetes treatment or to talk about your mental health with family, friends, or a mental health professional.

FAQs

Q. How can I control my blood sugar and anxiety?

To control fluctuant blood sugar levels and related anxiety do the following:
1. Eat a diet that is rich in proteins, fibers and micronutrients.
2. Cut down on refined sugars
3. Have fruits with less sugar content like citrus fruits
4. Go for a 30-minute walk daily.
5. Perform breathing exercises that calm your mind.

Q. Can high blood sugar cause depression and anxiety?
Yes, high blood sugar levels, alter the blood supply to the different body parts. It alters sensory
activities in the brain. This leads to anxiety, nervousness and sweating.

Q. Can self-help books reduce anxiety?
Self-help books are a great source of inspiration for diabetics and mental health issues. It is self-
motivating and enlightening. Reading is healing in nature.

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What To Drink, And What Not To In Diabetes

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“First you take a drink, then the drink takes a drink, then the drink takes you,” this famous quote from The Great Gatsby isn’t just true for alcohol but pretty much any sugary drink for diabetics. Diabetes is all about what you chew and what you sip. The American Diabetes Association (ADA) advises no-calorie or low-calorie drinks. The main motive is to avoid a blood sugar spike. So all my peers who are diagnosed with diabetes, be mindful of what you drink.

 

To help you out in choosing the right beverages for you, here is a list of the best and worst drinks for people with diabetes.

 

What to drink in diabetes?

 

●     Water

Water is the driving force of nature and the human body. Water is neutral, it neither increases acidity nor alkalinity in the blood. It dilutes the blood to reduce a blood sugar spike. The recommended daily intake is 3.08 litres for men and 2.13 litres for women.

 

The National Academies of Sciences, Engineering, and Medicine advise drinking 12 ounces (355 ml) of fluid (such as water) per pound (450 grams) of body weight each day. Make sure your urine is a light yellow colour to monitor your level of hydration.

 

For each additional beverage you consume that contains caffeine or sugar substitutes, drink one 8-ounce (250 ml) glass of water. Sparkling water or the addition of fresh lemon or lime juice will make it tastier.

 

●     Tea

Both normal black tea and herbal teas are elixirs for the body. Regular consumption of green tea may reduce your risk of type 2 diabetes. Green tea, white tea, oolong tea, and herbal teas—-chamomile tea, hibiscus tea, ginger tea, and peppermint tea—whether iced or hot, should be sugar-free.

 

Tea can be flavoured with lemon juice rather than sugar. But if you do need some sugar, science advises selecting stevia as a more natural alternative to artificial sweeteners.

 

 

●     Vegetable juice

Fruits usually contain high concentrations of sugar. 100% fruit juice is 100% sugar. It can be your treat on a cheat day, but it cannot be a routine. Substitute fruit juices with vegetable juices like tomato juice, a cucumber blend, or a green spinach smoothie. Spice it up with a pinch of pink salt and pepper.

Vegetable juices give you all the essential micronutrients, fibre, and pigments.

 

 

●     Low-fat milk and milk alternatives.

A cup of 1 percent milk (low-fat milk) contains 305 milligrams (mg) of calcium, or about 23% of the recommended daily intake, according to the U.S. Department of Agriculture (USDA). Whole milk, is high in carbs, so you need to stick to low-fat, unsweetened, skimmed milk. Avoid drinking more than 2-3 glasses of milk (250 ml)  per day.

 

Dairy-free kinds of milk, like almond, oat, soy, rice, and coconut milks, are good substitutes. The unsweetened and preservative-free versions are sometimes fortified with calcium and vitamin D which are vital for the health of a diabetic.

 

But beware of the carb concentration when purchasing rice and soy milk, nut-based milk contains more protein as compared to them. Read the ingredient list, before choosing one!

 

 

Drinks to avoid in diabetes

 

Much like food restrictions, diabetics have restricted options in beverages as well. They have to restrict themselves from certain drinks that have harmful effects on their blood sugar levels and overall health.

 

Here is a list of the worst drinks for diabetics:

 

 

●     Sodas and colas

Sipping on your favourite soda and fizzy colas all day long has similar effects as substance abuse. Yes, it’s as addictive and harmful as taking unprescribed drugs. They not only cause a sugar spike; they also make teeth sensitive and damage the liver and kidneys. Indulging in this guilty pleasure once in a while is acceptable, but not frequently!

 

 

●     100% pure fruit juices

Fresh fruit juices are not only tasty, but they are powerhouses of nutrients and fibre. Sadly, they are also high in fruit sugars and carbs, which do not make them ideal for diabetics. When you extract the juice, you lose the fibre in the fruit. This makes it nothing but a drink full of carbs and sugars.

 

So, attempt to eat whole fruit regularly and substitute your fruit juice with a vegetable or spinach smoothie.

 

 

●     Energy drinks

Energy drinks should be removed from your list of beverages. These quick sips are loaded with caffeine and carbs; that’s precisely how they give you instant energy to continue your daily activities. These are known to spike blood sugar levels.

 

In addition to raising blood sugar levels and blood pressure, caffeine also disrupts sleep cycles by keeping you awake for longer periods of time and by keeping you alert and tense all the time.

 

As we know, all these factors are detrimental to the health of a diabetic.

 

●     Diet soda

The term “diet” placed before “sodas” is more of a marketing gimmick. A study done in 2015 came up with serious complications that diet soda or diet soft drink consumption can cause. It puts the patients at a higher risk of developing obesity, hypertension (high blood pressure), coronary heart disease, stroke, and type 2 diabetes mellitus.

 

 

●     Alcohol

Diabetes-related hypertension and neuropathy (nerve damage in the body) can be worsened by alcohol. Alcohol in moderate amounts causes a transient increase in blood sugar levels, but when taken excessively, it can initiate a sudden fall in sugar, which can cause episodes of hypoglycemia or diabetic coma.

 

Alcoholic drinks like beer are high in calories and can worsen diabetes related weight-gain. Alcohol often boosts appetite and makes you binge eat, which is detrimental to blood sugar levels.

Takeaway

 

Your main goal as a diabetic is to avoid foods that are high in refined carbohydrates, liquid sugars, refined grains, and unhealthy fats. Keep it straightforward when choosing a drink. Whenever possible, choose water. Unsweetened tea and other sugar-free beverages are also excellent choices. Remember, there is no such thing as a “diabetic diet”; it is all about properly portioned, timely, and healthy meals, and beverages. Indulgences and guilty pleasures can make a diabetic-life tough.

 

 

FAQ

 

Q. Which fruit juices are the best for diabetes?

  1. While 100% fruit juice isn’t recommended, due to its high content of sugars and carbohydrates, some fruits rich in vitamin C like grapes and berries can be blended and drank safely.

 

Q. Best Indian drinks for diabetes

  1. A quick trip to the best Indian homemade drinks for your diabetic family member.

 

  • Black tea with no sugar
  • Lemon honey mint green tea (unsweetened)
  • Buttermilk
  • Sattu sherbet
  • Dry-fruit lassi

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Snacks that you can Munch even with Diabetes

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Munching in Diabetes.

Munching snacks round-the-clock is a guilty pleasure that we all indulge in. Snacking is addictive and can lead to many lifestyle diseases over time. In addition, if you have diabetes, mindless snacking can cause many diabetic complications. Munching for diabetics is tricky and needs to be monitored.

 

Dietary restrictions typically apply to diabetics. They are refrained from most of the savory delicacies, which makes things more depressing. But today’s urban market has plenty of diabetes-friendly options. Good news! That also includes diabetic munchies.

 

Excessive hunger in diabetes:

 

Diabetics often feel more hungry than healthy adults.  This is due to your muscles not getting the energy they require from food; your body’s insulin resistance inhibits glucose from entering the muscle and providing energy. As a consequence, the muscles and other tissues always signal the brain that they are deprived of energy and need more food.

 

Role of foods in diabetes:

Having diabetes makes eating difficult. While eating less and fasting for longer periods of time may result in an episode of hypoglycemia (a drop in blood sugar levels that causes fainting), an elaborate meal may cause a sudden spike in blood sugar. As a result, diabetics must be careful about their diet. Leading a healthy life requires eating a balanced diet that includes foods from all food groups, including carbohydrates, proteins, fats, minerals, fiber, and vitamins. And believe me when I say that diabetologists claim that snacking can help diabetics maintain balance and boost their energy levels all day.

So here is a list of snacks for diabetes patients in India:

 

Indian snacks are not always a red flag. It doesn’t have to include samosas, panipuris, and fried mixtures. They can go beyond fried calorie-rich junk. Today we shall discuss a few pocket-friendly, healthy, and easily available snack options for our diabetic friends in India.

 

1.   Boiled eggs

They are a compact source of protein that makes you feel full for longer periods. 6.3 grams of protein are present in one large hard-boiled egg. Proteins are good for diabetes since they help lower blood sugar levels after meals. The feeling of fullness prevents you from eating further and putting on weight.

2.   Fruit chaats

An entire bowl of assorted freshly cut fruits is a great mid-morning snack option. Ensure that you are not eating fruits right after a meal. Whole fruits add umpteen of fiber to your diet in comparison to fruit juices or shakes.

Some of the best fruits for diabetics include

  • Apples
  • Oranges
  • Kiwis
  • Plums
  • Papaya
  • Berries
  • Grapes
  • Cherries

Some fruits that are high in sugar content need to be eaten in moderation, these include:

  • Mango
  • Banana
  • Pineapple
  • watermelon

The fruits can be sliced and tossed together in a bowl with a little salt, and pepper as a taste enhancer. You may also like to have your fruits with a spoonful of peanut butter. Sounds yummy! Isn’t it?

3.   Upma/poha/chilla

The desis at heart swear by these varieties of Indian breakfast options, which are essentially good carbs. These are your snacking options for days when you’re really hungry.

Poha/upma can be made with flattened rice, rava (granulated wheat), oats, millet, quinoa, or dalia (broken wheat).

Chillas are Indian pancakes made from a variety of flours such as besan (gram flour), ragi flour, atta, oat flour, or sattu (roasted gram flour).

You can add finely chopped vegetables like carrots, beans, peas, and broccoli to both and drizzle with ghee (clarified butter) for flavor and good fats.

4.   Puffed rice

Puffed rice, or murmura, is a favorite snack for all Indians. Murmura or Churmura mixtures include nuts, chopped onion, green chili, and tomato. It’s delicious and simple to make. Use 4 handfuls of chopped veggies, roasted peanuts, roasted chana, etc. for every handful of puffed rice.

This is delicious, filling, and nutritious. It helps in the control of blood glucose levels.

Murmura can also be eaten with milk or curd. They are an effective alternative to sugar and preservative-loaded muesli/cornflakes/granola. Add a little bit of jaggery, and a spoonful of peanut butter to make it delicious.

5.   Roasted dry fruits mix and makhana

Makhana, wheat puff, or popped rice is crunchy and delicious when it is roasted in a little ghee with a variety of nuts, including walnut, almond, flaxseed, cashew, pumpkin seeds, sunflower seeds, and sesame seeds. Sprinkle some salt and pepper on top.

6.   Oats bowl

A bowl of rolled oats, soaked overnight, is a powerhouse of good carbs, proteins, and fiber. Mix it with hot milk or curd and add your favorite fruits, like an apple, some cinnamon powder, flax seeds, chia seeds, and a spoonful of peanut butter, and you’re good to go!

7.   Ragi shakes

Ragi is one of India’s most popular millets. It is very popular in India’s southeast and southwest. Ragi is high in fiber and thus has a better insulin response. You need to mix ragi flour in a glass of boiling water with some cumin, hing, and salt. Ragi drink is hot and spicy and keeps you full for longer.

8.   Sattu drinks

Sattu is made from roasted Bengal gram flour. It contains 22.5 grams of protein. Sattu water is a type of desi protein drink for bodybuilders and hard workers. It is also one of the best drink options for diabetics due to its high protein and fiber content.

Add sattu to the water, then add a few drops of lemon juice, a pinch of jeera powder and rock salt, and a few chopped coriander leaves to taste.

You can add nuts or seed powder to a Sattu with milk drink.

9.   Buttermilk

This age-old Indian beverage needs no introduction. Buttermilk is simply a diluted form of curd. It can be made very easily at home. It’s high in protein and micronutrients, as well as a good source of probiotics. Regular consumption of buttermilk is not only ideal for diabetics but also helps the good bacteria in your stomach.

10.                 Green tea

Green tea has long been valued as a medicine as well as a beverage. The internet today literally contains scriptures. Green tea is more of a panacea for all of your lifestyle ills than just internal bodily problems.

Green tea contains two major components: essential oils and polyphenolic compounds (catechins, flavonoids, tannic acid, and EGCG) that prevent body cells from being damaged by harmful free radicals. Their interaction is what drives green tea’s dynamic and robust benefits.

 

Takehome

 

Having diabetes does not have to make snacking difficult. But all we have to do is eat nutrient-dense foods in moderation. Diabetes is a lifelong disease. With a few dietary restrictions, you can easily stop it from getting worse. It is a myth that diabetics must give up certain foods. The truth is that they can live their lives easier and avoid disappointing their taste buds by making wise decisions.

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Diabetes and Hair loss: An Underrated Connection

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Diabetes and Hair loss: An Underrated Connection

Introduction:

Diabetes is a lifestyle illness that stays with you for life. The correct phrase to describe it: give it an inch and it’ll take a foot. Rightly so, diabetes is like a termite that infests every body part. Extensive research in the last decade has concluded that “HAIR” is the new mirror for diabetes. Hair can reveal a lot about the disease’s activity.

We are too worried about diabetes affecting the foot, the fingers, the nerves, and the eyes, but what about the hair? Is it vanity to draw this comparison? Trust me, no. The study of molecular hair has opened up new avenues for diagnosing diabetes and its complications. We also need to understand how to stop hair loss from diabetes.

diabetes and hair fall

What is hair loss?

At any given time, approximately 90% of the hairs on the scalp are in a growing phase. About 10% of the hairs are in a resting phase. After 2 to 3 months, the resting hairs enter the telogen phase, or the shedding phase, followed by new hair growth in their place.

Type 2 diabetes and hair loss:

 

Can type 1 diabetes cause hair loss? Yes, type 1 and type 2 diabetes can both cause hair loss in men and women.

 

Type 1 diabetes: Alopecia (baldness), like type 1 diabetes, is an autoimmune disease in which the body’s immune system attacks its own tissue. This can attack developing cells and hair follicles in the scalp, brows, eyelashes, and elsewhere.

 

Type 2 diabetes: Hair loss is a common side effect of type 2 diabetes because of poor blood circulation in the body. To grow hair, we need plenty of oxygen and nutrient-rich blood to reach our hair follicles.

 

Diabetes, on the other hand, can make capillaries and other larger vessels fragile and weak. Their efficiency in carrying blood to all parts of the body is compromised.  Apart from the scalp, hair loss on the legs, feet, and arms is an evident sign of diabetes type 2. You tend to loose your eyebrow hair as well.

diabetes and hairloss

Causes of hair loss in diabetes:

  1. Fragile blood vessels:

Small blood vessels like capillaries become weak, and fragile and lose their tonicity when blood sugar levels are high. Because of this damage, less oxygen and inadequate nutrients are supplied to the hair follicles, causing the hair to thin. This also causes your hair to lose its shine, appearing brittle, dry, dull, and lifeless. So, does diabetes cause dry hair? Yes, it sure does.

  1. Deranged thyroid hormones:

Hypothyroidism is an autoimmune disease that can cause significant hair loss in patients with type 1 diabetes.

  1. Anemia:

Anemia is not caused by diabetes directly, but certain complications and conditions associated with diabetes can contribute to it. Diabetes-related kidney disease (nephropathy) and nerve damage (neuropathy), can both lead to the development of anemia. Furthermore, taking certain oral diabetes medications for diabetes can increase the risk of developing anemia.

Anemia directly causes poor oxygen supply to body cells, affecting hair growth rate.

  1. Alopecia areata (autoimmune):

As explained, type 1 diabetes and alopecia are both autoimmune diseases. The disease wreaks havoc on the body’s tissues. This can result in an attack on growing cells and hair follicles in the scalp, brows, eyelashes, and all over the body.

  1. Stress:

Diabetes causes physiological as well as psychological stress and anxiety. Stress and anxiety are both direct causes of hair loss. Dehydration is also a factor.

 

Frequently asked question: insulin resistance hair loss reversible?

 

If your blood sugar levels are not controlled with medical treatment, hair loss from type 2 diabetes or insulin resistance can be permanent. Patients who keep their blood sugar under check with medication, dietary measures, and regular exercise, on the other hand, have much better outcomes. There are chances of restricting balding.

 

How to control hair fall in diabetics:

 

  1. Blood sugar management

It is critical to improving your blood sugar levels. Following the American Diabetes Association’s recommendation of keeping your HbA1c at or below 7%, will improve your overall health and prevent numerous diabetes-related complications, hair fall being one of them.

 

A count of less than 6.5 percent will ensure better health of the blood vessels and prevent the growth of fragile capillaries from reducing blood supply to the hair follicles. But this requires an aggressive approach to blood sugar reduction.

  1. Medications

To be prescribed strictly by the physician or Diabetologist. Drugs like minoxidil (topical application) and finasteride (only for use by males) are widely used to induce hair growth.

  1. Exercise

The best exercises are walking, swimming, calisthenics (body strength exercises using your body weight), and yoga. These are the best methods to rush oxygen to all body parts and boost metabolism (better digestion and absorption of food will in turn reduce blood sugar levels).

  1. Biotin

Biotin levels in diabetics may be lower than recommended. Also known as vitamin B7 or vitamin H, it helps to slow hair loss in people who are deficient in it. Adults should consume 25 to 35 micrograms (mcg) per day, but supplements typically contain much higher amounts. Peanuts, almonds, potatoes, oats, onions, and eggs are natural biotin sources.

  1. PRP

Platelet Rich Plasma is created by drawing blood from a patient and spinning it down. The plasma is then extracted. It is a concentrated version of platelets.  It contains growth factors that can help stimulate the delivery of oxygen and nutrients to hair follicles.

  1. Hair transplant

Hair or follicle transplants may not be a long-term solution.

  1. Wigs

Essentially, false hair is a purely aesthetic option.

 

Conclusion:

 

Did you know that science now allows the diagnosis of diabetes through hair loss?

 

If a person is losing more hair than usual and the loss does not appear to follow a typical pattern of hair loss, a doctor must be consulted. Diabetics have thinner hair than non-diabetics. Diabetics have a significantly reduced hair shaft diameter.

 

Known fact: HbA1c (glycated hemoglobin) is proportional to the average blood glucose concentration over the previous four to three months.

 

But did you know?

Keratin and other hair proteins are glycated as well. The levels of glycosylated keratin in hair can also be used to determine the onset of diabetes. Interesting, isn’t it?

I hope you like this article.

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