Dr Jessica Basumatary, Sri Sankaradeva Nethralaya
In a world buzzing with activity and sweet temptations, tackling the rising blood sugar levels associated with Type II diabetes can seem like a daunting task. It seems as if in every turn there is an affordable delicacy to savour. The global food processing market size was valued at USD 169.39 Billion in 2022 and is likely to reach USD 301.09 Billion by 2031, whereas the global Fast Food Market Size was valued at USD 980.65 Billion; almost 5 times the size of the global organic food market. This shows, that we as a society has abandoned our traditional food habits and welcomed an unhealthy lifestyle, where food has become more of an entertainment than nourishment. A new study published in Lancet estimates that 101 million people in India - 11.4% of the country's population - are living with diabetes. A survey commissioned by the Health ministry also found that 136 million people - or 15.3% of the people - could be living with pre-diabetes. These are staggering figures that show how grave the situation is, but fear not, because the key to managing this chronic condition might just be a few lifestyle tweaks away! Let's dive into the exciting realm of lifestyle modifications, where healthy choices meet your daily habits.
Picture this: a plate full of vibrant colours, bursting with the goodness of fresh fruits and vegetables. That, my friends, is the magic potion to combat diabetes. I would emphasize the importance of steering clear of high-fat, high-sugar, and high-salt delights. It's time to swap those unhealthy snacks for nature's candy and let your taste buds waltz to the rhythm of a nutrient-packed diet.
Breaking into a dance, hitting the yoga mat, or taking a leisurely stroll — the world of exercise is your oyster. Regular physical activity not only promotes weight loss and cardiovascular fitness but also plays a superhero role in controlling blood sugar levels. I suggest aiming for at least 30 minutes of exercise, five times a week. Imagine it as a daily dose of happiness for your body!
Ever heard the saying, "early to bed, early to rise, makes a man healthy, wealthy, and wise"? Well, it turns out there's some wisdom in those words. Cultivating good habits, like waking up early, exercising, and getting adequate sleep, can sprinkle a bit of magic on your overall well-being. Plus, little changes, like taking the stairs instead of the elevator, can turn your daily routine into a health-packed adventure.
No superhero story is complete without overcoming villains. In our journey to conquer diabetes, I would warn against the notorious culprits: smoking, excessive alcohol intake, and stress. These not only threaten diabetes but also lurk behind other health disorders. So, put on your superhero cape and steer clear of these bad habits!
In the fast-paced world we live in, stress is the sidekick we can't avoid. But fear not, for I recommend managing stress through yoga, meditation, quality time with loved ones, and indulging in hobbies. Your body is a reflection of your mind, so let's keep that reflection sparkling and stress-free!
No party is complete without regular check-ups. I advise an annual physical examination, monthly blood glucose checks, and monitoring HbA1c every six months. Keeping an eye on blood pressure and weight is the cherry on top of your health-check sundae.
So, there you have it — a guide to turning the sometimes challenging path of diabetes management into a fun and engaging journey. Let's embrace these lifestyle modifications, boogie our way to a healthier lifestyle, and unlock the door to a sweeter life.
