Manage your health with simple lifestyle changes
Dr. Premkumar Mohan, BHMS Thiruvananthapuram
15 June 2022
Incidence of metabolic diseases among Indian population are on an unprecedented rise. The major risk factors to lifestyle-induced metabolic disorders can be attributed to unhealthy diet, physical inactivity, and smoking. These factors have played a critical and indispensable role in the development of chronic diseases, mainly heart disease (ischemic heart disease), stroke, diabetes mellitus, obesity, and other dysregulated metabolic conditions. Secondary effects of these diseases in turn are reflected in loss of independence, disability, death, economic burden etc. Current estimates show that by 2030, the global deaths due to chronic diseases will increase 70% and the global disease burden to 56%. It is therefore imperative to get acquainted to factors or habits for a healthy and/or active lifestyle including maintaining a healthy weight, following a healthy diet, regular exercise and avoiding smoking. These factors are especially important in long term diabetes management as well.
Some self-help quick tips are given below:
Physical activity: Physically active lifestyle has been shown to reduce blood glucose levels, reduce weight, and decrease the probability of heart disease. In fact, 30 minutes of physical activity has been found to be beneficial. It can include walking, riding a bike, even household chores, gardening, or even being on your feet for long periods. Ideally 150 minutes a week of moderate physical activity or 30 minutes of aerobic activity daily helps the Patients to keep their glucose levels under control. MVPA or moderate to vigorous physical activity can help maintain an ideal weight and also keeps diseases at bay. Activities that help you sweat and increase your heart rate burn calories faster. More strenuous activities have long lasting positive effects on the body.
Diet: Eating a lot of vegetables, fruits, whole grains, nonfat dairy, lean meats, reducing the intake of sugar and saturated fats and keeping a close attention on the carbohydrate intake are important especially for diabetics. Avoid caffeinated and sweetened beverages. Patients should adopt to a well-planned carbohydrate counting and portion sizes since carbohydrates have the highest impact on blood sugar levels. This is particularly important for patients who are taking insulin. A well-balanced diet is very important to make sure the body gets adequate fat, protein etc. apart from carbohydrates. A healthy mix of vegetables and fruits are very important.
Stress management: Engaging in stress management activities can reduce blood glucose levels. Activities such as meditation, yoga, gardening, music, walking in nature, good positive social connections, relaxing hobbies etc. can all help alleviate stress.
Substance abuse: Stop smoking and regulate alcohol intake to not more than 60ml a day for 5 days a week.
Regular health checkups: Routine examination of LFT, RFT, Lipid profile, HbA1c, eye exams, and foot examination at least twice a year is essential to rule out foot ulcers and nerve damages. Regular BP check is very important since hypertension is a silent killer as it does not show any prominent physical signs or symptoms.
Engagement with your doctor: Maintaining a regular communication with your treating Physician goes a long way in ensuring effective management of your condition through ATM (Advice, Tracking, and Monitoring).
