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Diabetes has emerged as a full-fledged epidemic, especially in the last few decades. According to a recent study published in The Lancet Diabetes and Endocrinology, diabetes impacts a significant portion of India's population, with 11.4%—or 101 million people—living with diabetes. The study also highlighted that 15.3% of the population, or 136 million people, are at risk of pre-diabetes, emphasising the urgent need for greater awareness and proactive management1.
While World Diabetes Day is observed on November 14 each year to highlight this issue, the need for awareness and action is crucial throughout the year. In this blog, let’s explore some simple yet effective tips on how you can manage diabetes and work towards a healthier life.
Synopsis
Understanding Diabetes and Its Risks
In diabetes, the body has trouble controlling blood sugar levels. This happens when the body is unable to produce enough insulin (a hormone that controls blood sugar levels) or use it efficiently. For some, it begins with prediabetes—a stage marked by higher-than-normal blood sugar levels that haven’t yet reached the threshold for diabetes. It affects people of all ages. Diabetes can eventually damage nearly every organ in your body, including your kidneys, nerves, eyes, and heart.
Diabetes comes in several forms: Type 1, where the immune system targets cells that produce insulin; Type 2, which is brought on by insulin resistance and is frequently associated with lifestyle choices like diet and inactivity; gestational diabetes, which appears during pregnancy and raises the risk of Type 2 Diabetes later on; and prediabetes, which is characterised by high blood sugar levels that can develop into Type 2 if left untreated. You can take proactive measures to control your health by being aware of your risk factors.
Key risk factors include:
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Diabetes in the family: Your risk is increased if you have a parent or sibling who has diabetes.
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Age: As people age, especially beyond 45, their risk increases.
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Lifestyle factors: Being overweight, eating a lot of excess calories, and not exercising can all raise blood sugar levels.
Recognising the Symptoms of Diabetes
Understanding the signs of diabetes can help with better management and early detection. It's wise to speak with a healthcare provider if you or a loved one exhibits any of the following symptoms:
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Increased thirst
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Losing weight
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Slow-healing wounds
It must be emphasised that certain patients may develop diabetes without any symptoms. Moreover, getting tested to find out your blood sugar is important, especially if you experience any symptoms. A normal fasting blood sugar level is typically less than 100 mg/dL; however, persistently elevated levels could be a sign of prediabetes or diabetes. Manipal Hospitals provides thorough diabetes screening and diagnostic services, with prompt, accurate results to empower you to take charge of your health.
Consult our diabetologist in Mukundapur if you are experiencing diabetes symptoms.
Top Tips to Manage Diabetes
This World Diabetes Day, here are some essential tips for living a healthier life, regardless of whether you have diabetes or are trying to lower your risk:
1. Monitor Your Blood Sugar Regularly
Monitoring your blood sugar levels regularly can help you better understand the effects of diet, exercise, and medications on your body. By tracking your average blood sugar levels over time, you can stay on track and make the required corrections. Regular checkups with your healthcare provider are essential.
2. Adhere to a Balanced Diet
Effective diabetes management requires a healthy diet. Lean meats, healthy fats, whole grains, and a variety of veggies should all be included in your diet. Limit processed foods, sugary drinks, and excessive consumption of starchy foods because they can raise blood sugar levels.
3. Stay Physically Active
One of the best strategies for improving blood sugar control is physical activity. Your body uses insulin more efficiently when you exercise. Activities like dancing, gardening, or cycling can offer diversity and excitement to your routine, and even a short 30-minute walk can have a significant impact.
4. Make Sleep a Priority and Control Stress
Blood sugar levels are significantly impacted by both stress and sleep. Aim for 7 to 8 hours of good sleep every night and engage in stress-relieving exercises like deep breathing, meditation, or even taking up a hobby. Blood sugar levels can be controlled by lowering stress.
5. Maintain Healthy Weight
Since obesity is a significant risk factor for type 2 diabetes, those who are overweight should get regular diabetes testing. Controlling obesity is essential for both avoiding and managing type 2 diabetes. A small weight decrease of 10 to 15 pounds can make a big difference in preventing, controlling, and sometimes even curing diabetes.
6. Limit Alcohol Use and Quit Smoking
Alcohol consumption can affect blood sugar levels and might interact with diabetic medications. Conversely, smoking raises the risk of consequences like heart disease and nerve damage and increases insulin resistance. It is preferable to abstain from smoking completely for improved blood sugar regulation and general wellness.
Consult our diabetes hospital in Mukundapur if you need treatment and care for diabetes.
Conclusion
Managing diabetes is a lifelong commitment, but with the right strategies, it is possible to lead a healthier and more fulfilling life. It is necessary to focus on raising awareness and making small, impactful changes—from healthy eating and regular exercise to stress management and routine checkups.
At Manipal Hospitals, Mukundapur, we’re dedicated to supporting you every step of the way with comprehensive diabetes care, personalised treatment plans, and a range of preventive services. Take charge of your health, and together, let’s build a future with healthier choices and brighter outcomes.
FAQ's
Earlier we used to advocate that adults 45 years of age and older should be screened for diabetes. Nowadays, because early-onset Type 2 diabetes is very common, we screen as low as in the twenties. People of any age who have several risk factors, such as a family history of diabetes, being overweight, or exhibiting symptoms like fatigue, frequent thirst, or urination, are also recommended to get screened. Frequent screening aids in the early detection of diabetes, improving care and averting complications.
Type 1 diabetes requires daily insulin administration to control blood sugar levels because the immune system of the body unintentionally targets the cells that produce insulin. It can occur at any age, although it typically begins in children or young adults.
Type 2 diabetes is more common and usually linked to lifestyle factors like diet and physical activity. In Type 2, the body can still make insulin but doesn’t use it well. This type is more likely to affect adults over 45, but it’s also starting to show up in younger people due to lifestyle habits. Type 2 diabetes can often be managed with healthy lifestyle changes, medication, and sometimes insulin.
Exercise improves insulin sensitivity, meaning your body uses insulin more effectively to control blood sugar. Activities like walking, cycling, or even dancing can make a big difference in managing blood sugar levels.
The A1C test measures your average blood sugar over the past 2-3 months. Most people with diabetes should have this test at least twice a year, but your doctor may recommend it more frequently if your blood sugar is not well-controlled.
You can schedule an appointment at Manipal Hospitals, Mukundapur, by contacting us or visiting our website.
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