Tag: DIABETES

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420,000 South Asians Live With Type 2 Diabetes In UK

Type 2 Diabetes is a long-term health condition that causes a person’s blood sugar level to become too high, which can damage organs such as the eyes and kidneys and lead to other serious health issues…reports Asian Lite News

A series of six short films produced and presented by The Adda Club, featuring lifestyle coach Monir Ali, who was diagnosed with type 2 diabetes in 2016, aims to inspire people to turn their type 2 diabetes around.  

The films, available in English and with subtitles in Bengali, Hindi, Gujarati, Urdu, Arabic and Punjabi, – cover a range of topics, including diet, exercise and lifestyle.

People from Indian, Pakistani, Bangladeshi backgrounds are at a higher risk of developing type 2 diabetes from a younger age. In the UK around 420,000 people from a South Asian background have been diagnosed with Type 2 diabetes, and that number is set to grow over the next 10 years. With these films Monir wanted to help others in his community better manage their diabetes, or even get to the stage where their diabetes is ‘reversed’, although the message and advice applies to everyone.

Type 2 Diabetes is a long-term health condition that causes a person’s blood sugar level to become too high, which can damage organs such as the eyes and kidneys and lead to other serious health issues.

In the videos he talks to a range of experts, including a GP, nutritionist and personal trainer to learn about what causes diabetes and how to better manage the condition. The videos show that a series of small lifestyle changes can help people better control their type 2 diabetes and prevent the condition becoming potentially fatal. Thanks to the steps Monir has taken, his own condition has been now been reversed back to “pre-diabetic.”

Monir says: “I’ve always struggled with my weight and then when I was diagnosed with diabetes in 2016, I found the advice and information was confusing and didn’t really resonate with me or my cultural lifestyle.  Since my diagnosis, I have discovered what needs to be done to ensure my condition didn’t get worse, by using what I have learnt, I have moved from diabetic to pre-diabetic, and now as a type 2  diabetes lifestyle coach, I want to show people that changing how you think about yourself and your health, can help you take back control of your diabetes. I want people to watch these films, listen and learn from the professionals and then crucially, take action and kickstart their own journey to better health. What are you waiting for?”    

Dr Jane Halpin, Chief Executive of Hertfordshire and West Essex ICB, said “These short films are a fantastic resource for people with diabetes, particularly those from south Asian communities, and I hope they will inspire people to make the small changes to their lifestyle needed to better manage their health.” The six videos can be viewed on the ICB website.

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Insulin Resistance Key to Diabetes Prevention, Say Experts

In addition to diabetes, insulin resistance is also associated with several other conditions, including obesity, and cardiovascular diseases like heart attacks…reports Asian Lite News

Checking on your insulin resistance levels may be key in preventing or delaying the onset of diabetes, top diabetologists said on Sunday.

India has a staggering 101 million individuals afflicted by diabetes, while the number of prediabetes stands at 136 million, according to 2023 data from the Indian Council of Medical Research (ICMR). With no immediate and effective changes brought, the numbers are expected to double in the coming two decades.

“Curbing insulin resistance can certainly help to prevent or delay diabetes. This can be achieved by lifestyle modification including calorie restriction, reduction in carbohydrates, improving physical activity, proper sleep, etc.,” Dr V Mohan, chairman of Dr Mohan’s Diabetes Specialities Centre, told.

What is insulin resistance?

The term ‘insulin resistance’ means that the action of insulin is impaired primarily in disposing of the glucose or lowering the glucose level. It can occur at various sites, including the liver, muscle, and adipose tissue. Most obese people do have insulin resistance, but unless there is decreased pancreatic beta cell function, that is, decreased insulin secretion, insulin resistance does not always lead to diabetes, said Dr Mohan.

“Insulin resistance is a phenomenon in which there is resistance to the action of circulating insulin at the cellular level, in particular, in the liver, in the muscle, and in fact,” Dr Ambrish Mithal, Chairman, Endocrinology and Diabetes, Max HealthCare, told IANS.

What are the symptoms?

Dr Mithal noted that there are hardly any symptoms of insulin resistance. But when severe, pigmentation is a classic sign.

“Somewhat velvety pigmentation, which begins with just pigmentation, later thickens and turns velvety at the nape of the neck, the neck creases, the axilla that is the armpit, and even near the elbow.” This is typically combined with obesity (especially abdominal obesity). Skin tags are also a sign of insulin resistance, Dr Mohan said.

He noted that insulin resistance may set in at any age, but it usually starts with puberty, and in girls, it is associated with Polycystic Ovarian Disease (PCOD).

“In girls, it is associated with hirsutism (excess facial hair, irregular periods, etc.) but it may also occur in males,” Dr Mohan told IANS.

How to curb insulin resistance?

In addition to diabetes, insulin resistance is also associated with several other conditions, including obesity, and cardiovascular diseases like heart attacks.

Dr Mohan advised lifestyle modification including calorie restriction, reduction in carbohydrates, improving physical activity, proper sleep, etc. “Avoid refined carbohydrates, take carbohydrates with a lot of fibre, avoid fats, particularly the saturated fats like butter and ghee, eat nuts like almonds, walnuts — healthy sources of fats,” Dr Mithal told.

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Ayurvedic Principles for Diabetes Care

Ayurveda harnesses the power of herbs and spices for their medicinal properties. Turmeric, with its anti-inflammatory benefits, and fenugreek, known for its blood sugar regulation, are valuable additions to the Ayurvedic diet for diabetes…writes Dr. Govind

In a world where modern lifestyles often lead to dietary imbalances and health concerns, the ancient wisdom of Ayurveda emerges as a beacon of holistic well-being. Ayurveda, the “science of life,” oers profound insights into maintaining balance and harmony within the body, particularly for those grappling with diabetes. The Ayurvedic diet, deeply rooted in this ancient Indian tradition, serves as a blueprint for fostering not just physical health, but a sustainable and balanced way of life.
For many with diabetes, the daily struggle centres on managing blood sugar spikes and dips. But what if there existed a natural, food-based approach to navigating this challenge? Enter Ayurveda, the ancient Indian system of holistic medicine, oering a powerful lens through which to view and manage diabetes.

Understanding Ayurveda’s Foundation: Doshas
At the heart of Ayurveda lies the concept of doshas — three fundamental energies that govern our bodily functions. Vata, Pitta, and Kapha are the building blocks of our body and an imbalance in these doshas is believed to be the root cause of various health issues, including diabetes.

For those with diabetes, understanding their predominant dosha becomes crucial. Ayurveda suggests that balancing the doshas through diet can alleviate symptoms and promote overall health.

Here’s a simple guide to embracing the Ayurvedic diet for diabetes:

Pacifying Foods: Vata, characterised by air and ether elements, is associated with irregularities and fluctuations. To pacify Vata, focus on warm, grounding foods. Opt for nourishing soups, stews, and cooked grains. Include healthy fats such as ghee and olive oil to lubricate the digestive system. Avoid raw and cold foods, as these can exacerbate Vata imbalances.

Pitta-Pacifying Foods: Pitta, fueled by fire and water elements, is linked to heat and intensity. For those with a Pitta imbalance, cooling and soothing foods are key. Embrace sweet, bitter, and astringent tastes found in fruits like apples and berries, as well as leafy greens. Limit spicy and acidic foods, as they may aggravate Pitta.

Pacifying Foods: Kapha, grounded in earth and water elements, is associated with stability and structure. To balance Kapha, opt for light, warm, and stimulating foods. Incorporate a variety of spices, such he as ginger and turmeric, to enhance digestion. Minimise dairy and heavy, sweet foods to prevent excess mucus production.

Mindful Eating Practices: Beyond selecting foods based on doshas, Ayurveda places significant emphasis on mindful eating practices. Chew your food thoroughly to support digestion, and savour each bite to enhance the overall dining experience. Eating in a calm and relaxed environment promotes healthy digestion and assimilation of nutrients.

Herbs and Spices as Medicine: Ayurveda harnesses the power of herbs and spices for their medicinal properties. Turmeric, with its anti-inflammatory benefits, and fenugreek, known for its blood sugar regulation, are valuable additions to the Ayurvedic diet for diabetes.

In a world inundated with fad diets, the Ayurvedic approach to nutrition stands out as a time-tested and sustainable solution for managing diabetes. By embracing the wisdom of doshas, choosing nourishing foods, and adopting mindful eating practices, individuals can cultivate a harmonious relationship between their bodies and the food they consume.

In the realm of the Ayurvedic diet, food is not merely sustenance; it is a conduit to balance, vitality, and holistic well-being. As we navigate the complexities of modern health challenges, perhaps the ancient wisdom of Ayurveda can guide us back to a place of equilibrium — a place where health is not just the absence of disease but the presence of vitality in mind, body, and spirit.

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Managing Diabetes During Ramadan

Dr. Anil Ballani, MBBS, MD, Consultant Physician, P.D. Hinduja and Lilavati Hospital, Mumbai said, “According to a recent ICMR study, 101 million people in India are living with diabetes, underscoring the importance of effective holistic management…reports Asian Lite News

As the crescent moon signals the arrival of Ramadan, millions around the world will embark on a month-long journey of prayer and reflection.

For those with diabetes, however, this sacred period brings forth a unique set of challenges. Balancing religious obligations with health considerations can be daunting, yet essential for maintaining well-being during this holiest month of the Islamic calendar.

Fasting from dawn until sunset is a fundamental pillar of Ramadan. However, for individuals managing diabetes, this abstinence from food and drink can cause fluctuations in blood glucose levels.

To sustain energy levels and nourish the body, rituals include pre-dawn meals and evening feasts. However, for individuals with diabetes, these meals require careful consideration to prevent any sudden spikes or drops. Alongside a well-balanced nutritional plan, regular monitoring is important for people living with diabetes.

Accurate and real-time blood glucose readings can be constantly tracked with the help of prick-free devices like continuous glucose monitoring (CGM). This combination of a balanced diet and regular monitoring is essential for those fasting during this time, ensuring effective management of blood glucose levels throughout the holy month.

Dr. Anil Ballani, MBBS, MD, Consultant Physician, P.D. Hinduja and Lilavati Hospital, Mumbai said, “According to a recent ICMR study, 101 million people in India are living with diabetes, underscoring the importance of effective holistic management.

Amidst the sacred observance of Ramadan, continuous glucose monitoring (CGM) emerges as an ally for people living with diabetes. Through real-time tracking of blood sugar levels, CGM empowers individuals to identify and manage any glucose spikes associated with pre-and post-fast meals.

By harnessing CGM insights, people can make informed diet decisions. This can help them navigate the portion sizes and meal timing along with making diabetes-specific nutrition choices that can address their needs. The symbiotic relationship between CGM data and dietary decisions fosters both effective blood glucose management and a sense of empowerment.

Here are a few tips to manage your diabetes while you observe Ramadan this year:

Regularly monitor blood glucose levels: It is extremely important to consistently check your blood glucose levels. CGM devices support real-time glucose monitoring instead of capturing blood sugar levels at a particular point in time.

The data is easily accessible on your smartphone, too, and can support easier decision-making related to food, physical activity, and therapy. Utilizing data from these devices can enable individuals to take corrective actions with the meal plan and maintain health during this period.

Properly recharge your body with nutrients during Iftar: According to tradition, the fast is broken with dates and fruits, which is followed by a properly balanced meal. Make sure to drink water and hydrate yourself well, and avoid highly caffeinated or sugary drinks like coffee, tea, and soft drinks.

It is important to have a stable meal plan striking a balance between intake of carbohydrates, protein, and fats. Have more nutrients and fibre-rich starchy foods like oats, multigrain bread, vegetables, lentils (dal), and proteins like fish, tofu, and nuts.

Additionally, you can have diabetes-specific oral nutritional supplements as an evening snack during Iftar (or even at the time of Sehri). Such scientifically formulated supplements, with high-quality protein and vital nutrients, have a slow-release energy system which helps manage one’s blood glucose, hunger, and energy levels. Consult your doctor to select the right solutions for your nutritional needs.

Keep your body moving: Physical activity is as important as proper diabetes nutrition, it is also essential to maintain good health. In addition to eating right during fasting, staying fit through regular exercise is a great way to manage diabetes.

It’s recommended to avoid overexertion and aggressive workouts (especially during the last few hours of fasting). Instead, just do simple workouts of around 30 minutes. This could include walking or yoga.

Improve your sleep schedule: Ramadan often involves staying up late with friends and family. However, getting adequate hours of good-quality sleep is crucial in maintaining good health.

It also helps people avoid sleep deprivation, which can negatively impact your hunger or craving levels. Also, sleep plays an important role in supporting immunity, metabolism, and regulating blood glucose levels, which is essential when managing diabetes.

There is never a challenge that cannot be managed with a dedicated action plan. These four simple steps can help you feel healthy despite long hours of fasting.

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Diabetes Management in 2024

It is extremely important to keep a consistent check on your blood sugar levels. Real-time monitoring can be done through CGM tools like Freestyle libre…reports Asian Lite News

As the calendar turns a fresh page and we welcome the start of a new chapter of our lives, it’s a great time to introspect the past and set new goals for the future. The beginning of the year does not only signify a date change but also a symbolic opportunity for renewal and commitment to one’s well-being. As we usher into 2024 it’s time to grab the moment and find the path to set our intentional goals to manage your diabetes this year.

Dr. Prashanth Subramaniam, Head of Medical Affairs, South Asia, Korea and Taiwan, Diabetes Care, Abbott says, “In 2024, people with diabetes must pledge to commit to managing their condition well. Insufficient monitoring limits the available data, making it challenging to make informed decisions based on actionable insights. Therefore, people living with diabetes must promise themselves that they will regularly monitor their glucose levels, make lifestyle modifications, and try their best to stick to goals. Many new technologies will help support these goals. For example, continuous glucose monitoring (CGM) devices that are compatible with smartphones can help you stay on top of your glucose management even while on the go.”

An expert recommends five resolutions to make in 2024 to control diabetes:

Prioritize strategic meal planning: It’s important to have a plan in place for what you are going to eat throughout the day. Always try to choose foods that have a lower calorie count. Pick foods that won’t increase your blood sugar levels drastically. It’s advisable to consume small portions of tempting food over a period to fill the cravings.

Keep your body moving: It’s important to prioritize physical activity for maintaining good health, but it’s also crucial to keep it gentle and avoid overexertion. Simple workouts like walking or yoga can be effective. Make sure to wear appropriate clothes and footwear during the holidays to keep your body in check. If you notice any abnormalities on your skin, it’s best to consult a doctor right away to ensure proper care and treatment.

Know your numbers: It is extremely important to keep a consistent check on your blood sugar levels. Real-time monitoring can be done through CGM tools like Freestyle libre. Try to stay in that sweet spot of 70 to 180 mg/dl for most of the day, preferably around 17 hours out of the day. By doing this, you can effectively manage your diabetes. That way, you’re the boss of your diabetes, not the other way around.

Regulate your sleep cycle: We often disrupt our sleeping routine due to bad habits or work. However, getting adequate hours of good-quality sleep is crucial in maintaining good health. It also helps to avoid sleep deprivation, which can negatively impact your hunger or craving levels. Additionally, sleep plays a vital role in supporting metabolism and regulating blood glucose levels, which is essential when managing diabetes.

Stress management: When you are stressed, your body produces stress hormones that boost your blood sugar levels and can cause insulin resistance. Over time, this can raise your blood pressure and increase your chances of developing heart disease. To ease your stress, try engaging in fun activities like listening to music, yoga or dance. Additionally, spending time with loved ones or discussing what you are going through with a professional could ease stress levels.

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Smart Strategies for Managing Diabetes During Diwali

It’s important to take breaks from eating during Diwali so that the body has time to digest the food. Get up and move around or talk to friends and family…writes Dr. Tribhuvan Gulati

Diwali, the Festival of Lights, is a time for joy, celebration, and family gatherings. This vibrant festival, however, often revolves around sweets, rich feasts, and treats that can be challenging for individuals living with diabetes. The confluence of tradition and indulgence during Diwali can present a formidable hurdle for maintaining optimal blood sugar levels. Fortunately, with careful planning and mindfulness, it is possible to partake in the festivities while managing diabetes effectively. Here are some smart strategies for navigating the Diwali season with your health in mind:

Plan your meals ahead of time:

Preparation is the key to success in managing diabetes during Diwali. This will help to avoid making unhealthy choices when surrounded by tempting treats. Choose meals that are low in sugar and carbohydrates, and high in protein and fiber.

Be mindful of your portion sizes:

It’s easy to overindulge during Diwali, but it’s important to be mindful of the portion sizes. Take small plates and servings, and don’t be afraid to say no to second helpings.

Choose healthy snacks:

If a person is feeling hungry between meals, reach for healthy snacks like nuts, seeds, or yogurt. Avoid sugary snacks and drinks, which can spike the blood sugar levels.

Take breaks from eating:

It’s important to take breaks from eating during Diwali so that the body has time to digest the food. Get up and move around or talk to friends and family.

Monitor your blood sugar levels regularly:

It’s important to monitor the blood sugar levels regularly during Diwali, especially if a person is making any changes to their diet or exercise routine. This will help inidentifying any problems early on and taking corrective action.

In addition to the core strategies mentioned above, there are several other valuable tips for effectively managing diabetes during the Diwali season:

Limit alcohol intake: Alcohol can lower blood sugar levels and increase the risk of hypoglycemia.

Get enough sleep: When a body is well-rested, it is able to regulate the blood sugar levels in a better way.

Manage stress: Stress can raise blood sugar levels, so it’s important to find healthy ways to manage stress during Diwali. Try yoga, meditation, or spending time in nature.

Although these tactics offer a strong foundation for diabetes management around Diwali, it’s important to keep in mind that diabetes treatment is a customised approach. Consulting a healthcare professional is essential if you want individualized guidance and assistance based on your unique requirements and state of health. They can assist you in creating a customized strategy for managing your diabetes during the celebrations.

For those who have diabetes, Diwali may be a time for both celebration and thoughtful health care. You can take advantage of the holiday mood and still maintain your health by organizing your meals, watching what you eat, and making wise decisions. Remember that vigilance, regular monitoring, and professional guidance are your allies in ensuring a happy and healthy Diwali.

(Dr. Tribhuvan Gulati, Lead Consultant, Diabetes, Obesity & Internal Medicine at the CK Birla Hospital (R), Delhi)

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Right Ways to Manage Diabetes

Lean meats like chicken, fish, tofu, and beans should be your go-to sources of protein. Protein helps you feel satiated for a long time and keeps your muscles strong…writes Nupuur Patil

Diabetes affects about 422 million people worldwide. However, before you panic, here is a flipside to the situation. Yes, a healthy diet and exercise can be your secret weapons in managing and in some cases even reversing diabetes. We should stop taking diabetes as a life sentence as it is more of a wake-up call. It all boils down to the choices we make when it comes to what we put on our plates and how we move our bodies.

So, let us break down the potential of a balanced diet:

Opting for a well-balanced diet can work wonders for controlling diabetes. The key is to maintain those blood sugar levels stable. So, what should you focus on?

Fibre-rich foods: Load up on fruits, veggies, whole grains, and legumes. Fibre slows down the absorption of sugar, keeping those spikes at bay.

Protein boost: Lean meats like chicken, fish, tofu, and beans should be your go-to sources of protein. Protein helps you feel satiated for a long time and keeps your muscles strong.

Healthy fats: Avocado, nuts, and olive oil are your best pals. They contain healthy fats that will not take your blood sugar on a rollercoaster ride.

Portion control: It is not just about what you eat, but how much you eat that equally counts. Frequent but smaller meals can help keep blood glucose levels in check.

Say no to sugar: Sugary drinks and snacks are your worst enemies. So, never think twice, and ditch them for good!

Exercise: Your diabetes buster

Diet alone is not sufficient to fight against diabetes; the other half and equally important part of the equation is exercise. Moving your body is more than just shedding those extra kilograms; it is a game-changer for diabetes management.

Cardio workouts: Activities like brisk walking, jogging, or cycling get your heart pumping and improve insulin sensitivity.

Strength training: Building muscle not only burns calories but also helps control blood sugar. You do not need to be a bodybuilder to do that; beginner-friendly bodyweight exercises can do the trick.

Yoga and flexibility exercises: These can reduce stress, which is known to affect blood sugar levels.

The power of consistency and frequent monitoring

The secret sauce here is consistency. There is no quick fix, but gradual changes lead to long-lasting results. Stick to your healthy eating plan and exercise routine, and watch those glucose levels stabilize. Regularly check your blood sugar levels as this is your compass to see if you are on the right track. Plus, it helps you adjust your diet and exercise as needed.

Seek professional guidance

Undertaking all these changes unsupervised is a big no. Always consult with a healthcare professional or a registered dietitian to create a tailored plan that suits your needs and lifestyle. The power to manage or even reverse diabetes requires some persistent efforts. Embrace a balanced diet, get moving, and stay consistent. By doing so, you can unlock a healthier, happier life. Take that first step today, and let us kick diabetes to the curb.

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Diabetes-friendly routines for work life balance

Stick to your medication routine: To manage your diabetes well, adhering to medication is important,whichhelps maintain glycemic control. In case you need to take any medication at work, be sure to set reminders – maybe on your phone or with a post-it note on your desk…reports Asian Lite News

To fuel your career ambitions and professional growth, good health plays a keyrole. Health shouldn’t hold anyoneback professionally. One of the most growing health conditions today that people need to manage effectively – including in the workplace – is diabetes. With carefulplanning, you can keep your blood sugar levels in check,so you continue to be at your best – throughout the work day and beyond.

Dr. Ravi Sankar Erukulapati, Endocrinologist, Apollo Hospitals, Hyderabad,commented, “India now has over 101 million people living with diabetes – a rise from 77 million in 2019. , Diabetes is a chronic lifestyle condition that needs to be managed properly to lessen the risk of other health problems in the future. For working professionals, many of whom are doing desk jobs, this can be challenging. As a result, people living with diabetes are sometimes inconsistent with their lifestyle changes and don’t take their medicines as prescribed. It is critical for people with diabetes to take necessary steps to effectively manage their diabetes and properly follow the treatment schedule for better health outcomes.”

Here are 7 steps on how to manage diabetes effectively at work:

Have a diabetes action plan that suits your worklife: Navigating your diabetes and work journey starts even before you reach the office. Gettinggood sleep at night matters  – as does how you plan for the day. Create a routine so you don’t skip breakfast – which is important to keep sugar highs and lows at bay.  Decide whether you want to have this meal at home or when you get to work but keep it nutritious. Limit empty calories and cut back on salt and saturated fat. ,

Snack smart: Whether a co-worker is munching on chips or fried foods or candy, or offering everyone mithai with celebratory news, you are always surrounded with unhealthy temptations.Avoiding snacking entirely can be tough, so have them in moderation, and be mindful of what you eat. Keep healthy snacks at hand – fruits, salad, nuts, yogurt – for when cravings hit. Also remember to stay hydrated with water over sugary and caffeinated drinks.

Healthy Lunch Matters: Pack lunch smartly so you can enjoy a healthy, balanced meal and aren’t only dependant on outside food. A diabetes-friendly diet includes leafy greens (like spinach), non-starchy vegetables (like carrots, tomatoes, onions, okra, cauliflower), healthy carbs (like whole grains and brown rice), lean proteins (including eggs, beans, and chicken), and fruits low in carbohydrates (such as oranges). , On days with special events, whether a colleague’s birthday or team lunch, watch your calorie intake beforehand.

In addition to following a balanced diet, it is crucial to monitor your glucose levels before and after meals. Continuous Glucose Monitoring (CGM) devices can be helpful in tracking your glucose levels throughout the day, providing real-time data to aid in managing your diabetes.

Stick to your medication routine: To manage your diabetes well, adhering to medication is important,whichhelps maintain glycemic control. In case you need to take any medication at work, be sure to set reminders – maybe on your phone or with a post-it note on your desk.

Ashwini Pawar, Medical Affairs Director for Abbott in Indiasaid, “For people with diabetes, disease management is important for maintaining good health. However, many don’t take their medicines as prescribed. At Abbott, we go beyond treating diseases by helping people build better habits and addressing typical barriers for taking timely medication. Introducing patient-centric innovations such as making tablets with a special coatingthatmake them easier to swallow,can help people overcome difficulties. Through such measures, we hope to help patients effectively manage diabetes so they can lead healthier lives while performing at their best.” , ,

Let your team be in the know: If you feel comfortable, talk to your manager and team about living with diabetes. This may help you request for more flexible adjustments, or even consistency with lunch breaks. You can also discuss critical steps necessary in case of a glucose emergency, so they know how to help you if such situations arise.

Get moving: Many at work have sedentary lifestyles. Physical activity helps people with diabetes manage their condition better. Get active by stretching at your desk, taking short walks around the office, up and down the stairs, or even outside. A recent study found that a post-meal walk also helps lower your blood sugar levels. Further, try fitting exercise into your routine before or after work.

Learn to manage stress: When you are stressed, you may notice your glucose levels changing. Sometimes, you may be overwhelmed at work. Good coping mechanisms help keep your blood sugar levels in check when things get difficult.  Try meditating in a quiet corner, find time to unwind (talk to a colleague or take a break), and identify and manage stressors.

Try finding a diabetes-friendly routine that works for you, so you can better manage your diabetes at work!

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Work out a medicine for Type 2 Diabetes

The researchers say the study demonstrates higher levels of physical activity should be promoted as a major strategy for type 2 diabetes prevention, which affects millions of Australians…reports Asian Lite News

According to a new study, being physically active can reduce the incidence of type 2 diabetes even in persons who have a high hereditary risk of having the disease.

Higher levels of overall physical activity, particularly moderate to vigorous-intensity physical activity, was shown to have a robust connection with a decreased risk of acquiring type 2 diabetes in a study done by the University of Sydney.

The findings were published in the British Journal of Sports Medicine.

The researchers say the study demonstrates higher levels of physical activity should be promoted as a major strategy for type 2 diabetes prevention, which affects millions of Australians.

The study involved 59,325 adults from the UK Biobank, who wore accelerometers (activity trackers worn on their wrist) at the start of the study and were then followed for up to seven years to track health outcomes. The UK Biobank is a large-scale biomedical database and research resource containing anonymised genetic, lifestyle and health information from half a million UK participants.

This included genetic markers associated with a higher risk of developing type 2 diabetes. People with a high genetic risk score had 2.4 times the risk of developing type 2 diabetes when compared with those with a low genetic risk score.

The study showed more than an hour of moderate- to vigorous-intensity physical activity per day was associated with a 74 percent lower risk of developing type 2 diabetes when compared with participants who did less than 5 minutes of physical activity,

This was even when other factors, including genetic risk, were accounted for.

Another compelling finding was that participants with a high genetic risk, but who were in the most physically active category, actually had a lower risk of developing type 2 diabetes when compared with those with a low genetic risk but in the least active category.

Senior author Associate Professor Melody Ding from the Charles Perkins Centre and the Faculty of Medicine and Health says although the role of genetics and physical activity in the onset of type 2 diabetes is well established, until now most data was self-reported and there was little evidence whether the genetic risk could be counteracted by physical activity.

 “We are unable to control our genetic risk and family history, but this finding provides promising and positive news that through an active lifestyle, one can ‘fight off’ much of the excessive risk for type 2 diabetes.” (ANI)

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Tips to manage diabetes during Ramadan month

Keep up physical activity but reduce the intensity to avoid extra exertion. You can try simple workouts, walking, or yoga. Resistance training can also help you avoid muscle loss and build strength at this time…reports Asian Lite News

Think about the aroma of newly baked bread, the sizzle of grilled meats flavoured with spices, and the sight of vibrant colours bursting from each dish. That is the main focus of iftar.

Ramadan, however, is a celebration that encompasses much more than just food. It’s a time for spiritual development, for getting back in touch with one’s religion, and for being kind and compassionate to others. In order to concentrate on your inner self instead of food or drink, you can also fast for 30 days from sunrise to sunset.

With Ramadan drawing near and ‘iftari’ preparations on the mind, it is crucial to think about the best ways to support diabetics and those who care for them in fully celebrating the holiday. Navigating a fast can be challenging because it requires a significant shift in routine and way of life, which can make it challenging for people to maintain normal blood sugar levels throughout the day. In order to comprehend any risks and have a strategy in place to manage your diabetes as effectively as possible, it can be very helpful to consult your doctor before fasting.

Dr Shehla Shaikh, Consultant Endocrinologist, Saifee Hospital, Mumbai said: “For people with controlled diabetes, there are steps they can take to manage their sugar levels, especially while fasting for long periods during Ramadan. There are several healthy eating habits people should follow for the periods between ‘sehri’ and ‘iftar’. Don’t forget to monitor your blood sugar during your fast; you can do this effortlessly while on the go as there are now Continuous Glucose Monitoring (CGM) device options available in addition to conventional blood glucose metres that require finger pricking. Taking one’s doctor’s advice is also important to understand any changes required with their medication.”

When it comes to managing diabetes while fasting, using metrics like time in range through a CGM monitor can be very beneficial. The proportion of time that a person’s blood glucose levels are within a given range (typically 70 to 180 mg/dl) is known as time in range. A longer period of time in the target range is linked to more frequent blood sugar checks, which can help you maintain better glucose regulation and lower your risk of developing long-term health issues. One should try to be within range for roughly 17 of each day’s 24 hours. In addition, there are a few important considerations for diabetics to bear in mind as they observe Ramadan.

Have an energy-boosting Sehri (pre-dawn) meal: Include more fibre-rich starchy foods that release energy slowly, from oats and multigrain breads to brown or basmati rice, along with vegetables, lentils (dal), and more. You can also have proteins like fish, tofu, and nuts for energy. Drink plenty of fluids, but avoid sugary or highly caffeinated drinks like coffee, soft drinks, and more.

Regularly monitor blood sugar levels: Checking your glucose levels more frequently is a must, and there are more ways to do this in the comfort of your own homes. Continuous Glucose Monitoring (CGM) wearable devices, like FreeStyle Libre, provide a simple option for people with diabetes to access real-time glucose readings and trends, such as while you were fasting or at the time of Iftar. This is all while avoiding the pain of pinpricks that come with traditional glucose testing options.

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Properly replenish during Iftar (breaking of fast): The fast is traditionally broken with dates and milk, which you can follow with complex carbohydrates. Make sure to hydrate yourself as well. Consume sweet and fried or oily foods in moderation, as these can affect your health. Fruit before bedtime can also help maintain sugar levels until early morning.

Follow a gentle exercise routine: Keep up physical activity but reduce the intensity to avoid extra exertion. You can try simple workouts, walking, or yoga. Resistance training can also help you avoid muscle loss and build strength at this time.

Sleep well: Adequate hours of sleep – of good quality – are key to good health and wellness. Especially during Ramadan when your pre-dawn meal is key to sustain your energy, getting enough sleep is key. This also helps avoid sleep deprivation, which can impact your hunger. This can also support metabolism and help regulate blood glucose levels, which is critical when managing diabetes.

In addition to following these suggestions, diabetics should be vigilant for any worrisome trends of hyperglycemia or hypoglycemia and take quick action. The key to this is coming up with a strategy for what to do if your blood sugar levels are too high or low during, before, or after fasting. It’s also crucial to follow your doctor’s recommendations on how to keep your blood sugar levels in the goal range for at least 75 per cent of the day, even when you’re fasting.

Having a strategy in place can help you manage your health during Ramadan, even though some diabetics choose to fast during this holy month.

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