In today's age, people are increasingly vulnerable to chronic lifestyle-related conditions such as diabetes, which stem from sedentary routines, poor eating habits, increasing stress levels and more. According to the World Health Organization, around 77 million people aged 18 years and above in India suffer from type 2 diabetes, while nearly 25 million suffer from pre-diabetic conditions, putting them at increased risk of developing diabetes.
Alarmingly, more than half of these people are unaware of their diabetes status, which can potentially lead to serious health complications if not detected and treated. But diabetes is more than just controlling blood sugar levels; it is a complicated confluence of many elements and diabetes care goes beyond the prescription book with a holistic approach. Recent research has found a link between poor sleep and impaired glucose metabolism, while two other very important pillars of comprehensive diabetes management are mental wellbeing and nutrition, as mindfulness exercises, stress-reduction strategies, diet and nutrition and psychological support can be just as important as insulin. recipes.
In an interview with HT Lifestyle, Dt Nisha, consultant dietitian and nutritionist at Motherhood Hospitals in Gurgaon, explained: "Diabetes is broadly classified into two types: type 1 and type 2. Type 1 diabetes occurs when the immune system attacks the beta cells of the pancreas destroys, these are the only cells in the body that produce insulin, a hormone that regulates blood sugar levels. People with type 1 diabetes require daily insulin injections or pumps. Type 1 diabetes mainly affects children and young adults, accounting for approximately 5% of diabetes in the adult population. The remaining 95% of diabetes cases in the adult population are type 2, which is thought to be caused by a mix of genetics and environmental factors (think diet, lack of exercise, obesity and chronic stress). It usually starts with insulin resistance, where cells cannot use insulin properly, and progresses to diabetes."
She added: "Another type of diabetes that affects pregnant women is gestational diabetes. Over the years there has been a growth in the number of women developing gestational diabetes. Gestational diabetes is characterized by high blood sugar levels during pregnancy. During pregnancy, a woman's body will adjust the way she eats glucose to provide more energy to the growing fetus. While some women's bodies can adapt by producing extra insulin, other women may not be able to keep up with the demand. Gestational diabetes can be harmful both during and after pregnancy. People with gestational diabetes are more likely to have high blood pressure during pregnancy, which increases their risk of developing the potentially fatal disease preeclampsia."
Because diabetes is a disease that requires a holistic care approach, nutritional care for diabetes patients is critical to prevent both acute and long-term consequences. Dt Nisha simplified the diet and nutrition intervention that helps control blood sugar levels -
- Food right in fiber: Fiber regulates the way your body digests food and helps control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes and whole grains. Stay away from processed fruit juices and smoothies as they can contain a lot of sugar, which can be harmful to your health.
- Healthy carbohydrates:
Carbohydrates and sugar are broken down into blood glucose during digestion. Sugars are classified as simple carbohydrates, while starches are classified as complex carbohydrates. Focus on nutritious and complete carbohydrates such as whole grains, legumes, quinoa, oats and beans.
- Omega-3: Omega-3 fatty acids were effective in significantly lowering triglycerides and are beneficial for diabetic patients to include in their diet. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. Walnuts, chia seeds and edamame are also a good source of omega-3 fatty acids.
- Healthy fats: Foods high in monounsaturated and polyunsaturated fats can help lower cholesterol. Some foods with healthy fats include avocados, nuts, seeds and live oil. Make sure you don't overdo it, as all fats are high in calories.
Dt Nisha said: "In addition to ensuring your diet includes a balanced mix of high fiber, healthy fats, healthy carbohydrates and Omega 3 fatty acids, it is important that women with gestational diabetes take iron, calcium, folic acid and other supplements that the doctor directs. recommends. During digestion, sugars and starches are broken down into blood glucose. Sugars are also known as simple carbohydrates, and starches are also known as complex carbohydrates." Focus on healthy carbohydrates, such as:
- Fruits.
- Vegetables.
- Whole grain.
- Legumes, such as beans and peas.
- Low-fat dairy products, such as milk and cheese.
Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.
- Heart-healthy fish: Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. These omega-3 fatty acids can prevent heart disease. Avoid fried fish and fish with high mercury content, such as cod.
- 'Good' fats: Foods that contain monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:
- Avocados.
- Nuts.
- Canola, olive and peanut oil.
Don't overdo it, because all fats contain a lot of calories. Alakesh Das, PhD, research scientist-cell biologist at HaystackAnalytics, suggested: "To manage their overall well-being, it is essential that people adopt certain lifestyle practices to curb the long-term risk associated with lifestyle disorders such as diabetes. Research shows that the basic lifestyle you can incorporate into your daily routine is physical activities such as walking, exercising, jogging, swimming or yoga for at least 150 minutes per week. This will not only help you with weight management, but also regulate hormone levels, improve insulin sensitivity and improve the immune system."
He concluded: "According to the United States Department of Health and Human Services, it is essential that you get about seven hours of sleep every night to keep your body and mind relaxed. This will not only help you stay relaxed but also manage stress levels and cognitive health, which is one of the main causes of diabetes. In addition to these lifestyle practices, it is suggested to opt for regular health exams to monitor emerging health problems such as diabetes. Moreover, it is advisable to opt for genetic testing to gain insight into the blueprint of your DNA and your genetic predisposition to certain lifestyle diseases such as diabetes. This allows the doctors to provide you with a personalized care regimen that can help you manage your overall well-being more effectively."
