Are Diabetics at risk of Hypertension?

Diabetes in itself is quite a serious disease. High blood sugar levels in the blood can cause severe complications in the body. Further, it also increases the risk for other conditions, one of which is hypertension (high blood pressure). In fact, according to the International journal of Hypertension about 50% of diabetic individuals have hypertension in India. While each of these put an individual at risk for other illnesses together they significantly increase one’s health risk, especially for heart disease and Alzheimer’s.

Relation between Diabetes and Hypertension

High blood sugar levels in the blood can overtime damage cells, narrow arteries and damage them. This leads to poor blood circulation and causes blood to be pumped at a higher force resulting in hypertension. Also, if the damage to these arteries and blood vessels is not corrected in time, it can lead to heart problems, stroke, kidney damage and even brain/nerve problems.

Another reason for the link between diabetes and hypertension can be a poor diet and unhealthy lifestyle. A diet rich in junk and processed food, lack of physical activity and obesity can cause either of the diseases and increase the risk for the other. Thus while for healthy people, a blood pressure reading of 140/90 is considered acceptable, diabetics are advised to maintain a level of below 135/80.

Keep in mind that there are generally no symptoms for high blood pressure. Most people with diabetes don’t even realise that their blood pressure is at the higher end and so it can go undiagnosed for a long time. Thus, it is essential to monitor your blood pressure regularly and at every doctor’s visit.

Are there additional risk factors for Hypertension?

People with diabetes can be at an increased risk for hypertension if they also include the following:

• A high-sodium diet
• Consumption of packaged and junk food.
• High stress levels
• Sedentary lifestyle
• Smoking
• Obesity or excess weight especially around the abdomen

As a diabetic, can I prevent hypertension?

Yes absolutely! People with diabetes are at a risk for hypertension if they do not maintain their sugar levels and lead an unhealthy lifestyle. However, if you are careful with your diet, maintain normal glucose levels and exercise regularly, you can keep hypertension and other complications at bay.

Here are some simple and effective Lifestyle tips that help prevent Hypertension in diabetics:

• Load up on fresh fruits and vegetables
• Eat less packaged foods like chips which are high in sodium
• Avoid sprinkling additional salt on your food at the table
• Maintain healthy blood sugar levels
• Opt for baked goods over fried foods
• Choose whole grain foods over processed foods
• Do some form of physical activity for 30 mins every day
• Keep your weight within a healthy range
• Eliminate smoking and alcohol

In many instances, people with diabetes can improve their blood sugar levels and eliminate hypertension with a healthy lifestyle. However, in some cases additional medication may be required.

Note: Only take medicines as advised by your health care professional. Certain blood pressure medicines can worsen blood sugar levels and should be avoided by people with diabetes.

Adopt these simple changes as part of your lifestyle and you will see positive changes in your blood glucose levels. Also, you will feel better and be healthier overall. Be sure to check in with your doctor as and when required for confirmation that you’re hard work is being channelled in the right direction. After all, every bit of positive reinforcement is great for motivation!

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Are Diabetics at an increased risk for Thyroid disease?

Living in the diabetic capital of the world, we are well aware of some of the common dangers of this disease. High blood sugar levels over time can lead to heart problem, nerve problems and even kidney damage. But did you know that people with diabetes, especially Type 1 are at an added risk for thyroid disorder too? While almost 7% of general population is said to be affected by some kind of thyroid disease, this value is over 10% for people with diabetes.

Diabetes and Thyroid Disease

Just like diabetes is a hormonal condition caused by insufficient levels of the insulin hormone, thyroid disease is caused by abnormal levels of the thyroid hormone. Keep in mind that the thyroid gland is responsible for regulating several important processes such as metabolism, growth, energy conversion and development. An imbalance in thyroid hormones can lead to several health problems including blood glucose.

Now while diabetes does not directly cause thyroid disease, it does increase its risk factor. In cases where diabetes is not properly managed, especially Type 1 diabetes, it can lead to an autoimmune disorder which in turn leads to thyroid disease. In an autoimmune disease, the body is attacked by its own immunesystem making it more susceptible to other autoimmune disorders.

Obesity or excess weight gain is another factor that is found common with diabetes and hypothyroidism. For people with diabetes maintaining a healthy weight is crucial not only for effective diabetic treatment but also to eliminate other diseases.

There are two forms of thyroid disorders – hypothyroidism (a thyroid disease where thyroid hormones are low) and hyperthyroidism (where thyroid hormones are produced in excess).

a) Diabetes and hypothyroidism

In hypothyroidism, the thyroid hormones are insufficient which lower the metabolism rate. This can cause insulin to be processed at a slower rate hence insulin remains in the blood stream for a longer duration which may lead to low blood sugar. As hypothyroidism affects the way in which energy/ insulin is processed, it may lead to changes in blood glucose levels. Further, hypothyroidism increases the risk for high cholesterol levels which in combination with diabetescan significantly increase the risk for heart problems.

Further, fatigue and weight gain is a common symptom of hypothyroidism. This in turn may worsen diabetes. People with both Type 1 and Type 2 diabetes are at an increased risk for hypothyroidism and should monitor their thyroid levels regularly.

b) Diabetes and hypothyroidism

Hyperthyroidism is a condition where thyroid hormones are produced in excess. In people with diabetes, this condition may lead to elevated blood sugar levels which can worsen diabetes treatment. High levels of thyroid hormone lead to increased glucose levels in the liver and this increased insulin resistance. Further, hyperthyroidism may lead to rapid heartbeat and palpitations which in combination with diabetes can place additional stress on the heart.

Thus we see that while thyroid disorders don’t impact blood glucose levels directly, their impact on the body’s metabolism and energy can alter blood sugar levels and impact diabetes. To prevent or control thyroid disease it is essential to monitor thyroid hormone levels regularly. A simple blood test for TSH (Thyroid Stimulating Hormone) can check if your thyroid levels are normal.

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How Should Diabetics Take Care of their Skin in winter?

The slight chill in the air is a welcome respite from the hot summer months. Early mornings and evenings have started to stay quite cool with many even switching off the fans in their homes. However, this chilly season also brings with it dry skin that can start to become flaky if not cared for in time. And for diabetics the dryness can be much worse as diabetes has a significant impact on skin as well. Research indicates that almost 30% of diabetics develop some kind of skin disorder over time. While this result is alarming, the good news is that most skin problems can be treated or prevented by a simple care routine.

The Do’s and Don’ts for Healthy Skin

• Control sugar levels: This primary rule for diabetes is essential for healthy skin too. This is because elevated sugar levels lead to increased dryness of the skin. Further, in winter dry skin tends to start chapping which can worsen risk for infections.
• Avoid very hot baths: A hot bath may be appealing during the winter months, but keep your showers warm as hot water can worsen dryness. After your bath, pat yourself dry and avoid rubbing your vigorously with a towel. Also, in this season it is advisable to use moisturising soaps and gentle shampoos.
• Moisturise your skin: Be sure to keep your skin moisturised at all times to avoid dryness. Using a skincare lotion immediately after your shower is great to seal in the moisture. However, be sure to avoid the areas between your toes and fingers as they are prone to infection.
• Monitor your feet: This diabetic advice gets even more important in winters. Check for feet daily for any cuts or sores that may worsen with dryness. Keep them well moisturised and wear comfortable socks and shoes every time you step out of the house.
• Use heaters sparingly: Heaters can worsen dryness of the skin if exposed to for long periods of time. Make it a habit to use the heater for short durations and keep your skin moisturised when the heater is on. However, if you need a heater liberally in your area, it may be a good idea to buy a humidifier as well to avoid intense dryness.
• Cover up well: Avoid exposure to cold winter air as much as possible. Along with drying the skin, it can also impact blood circulation negatively, especially in the hands and feet. So cover up with gloves and socks each time you go out.
• Treat any cuts instantly: In case you notice any cuts or chapped skin which may be bleeding, be sure to clean it with a disinfectant and apply antibiotic ointment right away. Chapped skin is a major doorway for bacteria and infections and should be treated instantly.

Along with these simple tips, be sure to keep yourself hydrated and eat healthy as that helps moisturise the skin while improving your health. The winter season is all about sending time outdoors and celebrating the holiday season. So keep your skin well moisturised and covered, and enjoy the season!

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Is foot pain and numbness in feet a symptom of diabetes complication?

Do you feel recently as if all your sensors on your feet have gone into overdrive? As if any sensation in the feet is heightened excessively? While some may describe it as a pain, or a prickly sensations, others may experience a burning or numbness in their feet. For people with diabetes, this is a major red alert. Increased sensations in the feet can be caused due to nerve damage from diabetes. Some of these include tingling sensations in the feet, numbness in the toes, cold feet, shooting pains in feet and lower legs, increased sensitivity in the foot and weak leg muscles.

Diabetes and foot pain

Excess sugar in the blood overtime affects the nerve cells especially in the feet. This damage to nerve cells is a slow process and can often go undiagnosed for a long time until symptoms emerge. High levels of sugar in the blood damage nerve cells and shrink blood vessels causing these symptoms. If left unchecked, this can severely damage the nervous system even leading to permanent problems. Symptoms are largely observed in the feet and lower legs and in advanced cases may extend to the arms and back a well.

High blood sugar can also lead to narrow blood vessels which in turn decreases blood circulation to the legs. This further worsens symptoms. Keep in mind that the best solution to control blood sugar and keep your feet healthy is through a healthy lifestyle. Eating healthy, balanced meals and a regular exercise routine are fundamental to good health especially for diabetics.

Care tips before starting a new routine :

• Prickly feeling in the feet like a ‘Pins and Needles’ sensation
• Extreme sensitivity to the slightest touch
• Burning sensations in the feet
• Pain in the feet and lower legs especially at night time
• Numbness in the toes and feet
• Lack of balance
• Change in look or shape of the feet

Simple tips to keep feet healthy and pain free :

• Be sure to do some form of physical activity everyday for healthy blood circulation.
• Stretch and walk around for every hour of sitting or inactivity. For instance, stand up and stretch in every ad break of your favourite TV programme.
• Eat fresh fruits and vegetables which are high in minerals and low in sugar.
• Talk to your doctor or nutritionist and make sure you’re getting enough calcium and vitamin D.
• Do a round of light yoga or walking before bedtime.

Thus, it is essential for people with diabetes to examine their feet on a daily basis. Anything from skin problems, aches and pains, muscle loss, lack of balance etc. should be instantly shared with the doctor. This could be due to higher blood sugar levels and needs to be corrected instantly. The doctor will ask you to check your levels and may advise a change in medication, diet plan or physical activity to counter these symptoms. Also, diabetics should go for a yearly or half-yearly foot exam to the doctor where they check for reflexes and touch response.

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Will walking help control my blood sugar levels?

A great form of exercise, walking regularly can help control your blood sugar levels and prevent serious diabetic complications in the future. This exercise also has helps reduce weight and reduce body fat, both of which worsen blood sugar levels. Excess body fat worsens the body’s ability to process insulin making one’s diabetic condition worse.

People with diabetes have excess amounts of blood sugar which overtime can cause several complications such as heart problems, kidney damage and nerve pain. Walking regularly helps reduce glucose levels as it is better absorbed by the body during physical activity. Further, for people with Type 2 diabetes that are insulin resistant, walking improves insulin absorption in the body which in turn lowers blood sugar levels.

Apart from directly impacting glucose levels, walking also helps people with diabetes in other aspects which may become problematic in the future. It helps improve blood circulation keeping the heart and organs healthy and also reduces cholesterol levels. Diabetes also brings with it certain long term complications which may worsen if blood sugar is not managed. Walking helps delay and in some cases even prevent these problems. Some of these include, hypertension, muscle and bone strength, heart and cholesterol health, increased energy, healthy moods, better sleep and improved immunity among others.

For people that have been following some form of an exercise routine, including walking in your day should be easy. However, for inactive people, starting a new routine may seem daunting. But don’t worry. Start small and build up your endurance – you don’t have to walk a kilometre on your first day itself!

Care tips before starting a new routine

• Talk to your doctor before starting any new routine. They may be able to help you create a health plan that will be well suited to you.
• Wear a sturdy pair of walking shoes! Leave the flip flops and put on sneakers or walking shoes with a good grip. Use fresh socks each time and make sure to air out your shoes everyday after your walk to avoid any foot infection.
• Carry a bottle of water and some crackers in case of low blood sugar. Be sure to keep yourself well hydrated through the day!
• Don’t be too hard on yourself! Blood glucose levels or your weight won’t drop overnight. Stick with simple goals and work patiently towards them. Don’t put additional stress by expecting too much too fast.
• For a beginner, start small and build your endurance. You don’t have to walk for an hour on your first day. Try for 10 minutes if you can and build it up to at least 30 minutes.

So, put on your sneakers, load up your favourite playlist and just head out to your neighbourhood park. The best part about walking as an exercise is that you don’t have to wait for your trainer or travel a distance to your gym. Just head to the park or walk around your apartment block.

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If I lose weight or don't take sugar, can my diabetes be cured?

Losing weight and decreasing sugar in the diet can go a long in way in managing diabetes and in some cases (like pre-diabetes) even preventing Diabetes. This condition is caused due to high blood sugar levels which could be due to obesity resulting in insulin resistance, or insufficient insulin produced by the pancreas. While, losing weight and decreasing sugar are highly beneficial in maintaining healthy sugar levels, protecting your heart and ensuring better overall health; their impact on your diabetes varies. This is dependent on the following factors:

• The main cause of your diabetic condition
• How high your blood sugar levels are
• After what period of time was your diabetic condition diagnosed
• Levels of insulin being produced in the pancreas

Based on these factors you will fall under one of the following categories:

1. Pre-diabetes

People with pre-diabetes are on the borderline and can end up with diabetes if they are not careful. The good news here is that with lifestyle management, losing weight and eating healthy, you can reverse your situation! At this stage the blood sugar levels are higher than normal but not high enough yet to be diagnosed as diabetes. Typically, sugar levels for a pre-diabetic are:

Fasting blood sugar levels - 100 to125 mg/dL

After meal glucose levels - 140 to 199 mg/dL

HbA1c – 5.7-6.4%

While, your blood sugar levels are in this stage, you can reverse your condition naturally with a healthy diet and exercise regime. Not consuming refined sugar and losing weight are good ways to maintain a healthy lifestyle. However, it is important to monitor sugar levels regularly. Also, just losing weight once and eating healthy for a few months is not enough. As this a lifestyle disease, the treatment also requires lifestyle changes. If left ignored, the glucose levels can rise again after few months and even result in Diabetes.

2. Type 2 Diabetes

This form of diabetes happens when the body cannot properly process the insulin formed by the pancreas resulting in insulin resistance. However, even in this stage certain people can reverse their condition if their blood sugar values did not exceed 125 mg/dL in fasting and 199 mg/dL after meals. In most cases, insulin resistance occurs due to excess weight gain and an unhealthy diet. Making healthy lifestyle changes such as a regular workout regime and healthy meals can lower blood sugar levels considerably.

3. Type 1 Diabetes

In type 1 diabetes, the pancreas is unable to produce any insulin in the body, making you insulin dependent. At this stage, a cure is no longer possible but a healthy regime can certainly help maintain the sugar levels. Also, a healthy lifestyle at this stage can prevent other complications such as high cholesterol, heart problems, hypertension etc. which are more at risk with Diabetes.

Thus you can see that in many cases an early and timely diagnosis can help instantly manage sugar levels. Also, keep in mind, there is no medicine as effective as a healthy lifestyle. Eating balanced nutritious meals and being physically active can do wonders in keeping your blood sugar levels normal.

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I am getting increased frequency of urine, what does it indicate?

Are you troubled by frequent urination? At times a diabetic may feel the need to get up frequently in the night to urinate. You don’t need to lose sleep and keep running to the loo at night.

Rushing to the loo more frequently than before or urinating more each time you go can be indicative of uncontrolled diabetes. Typically a normal adult urinates about 1 – 2 litres in a day. However, in case of excess urination, a person may be urination about 3 litres in a day.

If you are a pre diabetic or have been having long standing diabetes, it is necessary that you check and monitor your blood glucose levels.

What causes excessive urination?

A major reason for increased urination can be excess sugar in the body. When sugar levels in the blood increase to higher levels, the entire amount is unable to be processed by the kidney. This causes some of the excess glucose to move into urine which results in increased water levels. Apart from frequent urination, this also leads to more volume of urine.

So now you would understand that people with diabetes may feel thirsty too but frequent urination is not caused because they drink more water but because the body is trying to get rid of the excess glucose in the blood.

For normal adults, this could be a sign of pre-diabetes. However, for people already diagnosed with diabetes (typ1 or Type 2) this is a major symptom of high blood sugar levels. At this time one should instantly check their levels and consult their health professional if levels are high.

High sugar levels in the body can also lead to urine infection which can also be a cause of frequent urination.

What can I do?

In case you suspect that you may be urinating more than usual, it is best to make a note of the amount of water you drink in a day and the frequency of urination for a few days. If this does not subside, it is advisable to check with your doctor. You will most likely be asked to get your blood sugar levels checked.

Keep in mind that diabetes and high blood sugar levels are largely caused due to an unhealthy lifestyle. Eating junk food, processed food with less physical activity can raise your blood sugar levels. To be healthy and keep your glucose levels normal, it is essential to exercise regularly meet a nutritionist and get a personal meal plan designed and meet the doctor to understand the best course of medication.

For Full Care of Diabetes,

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I get tired very easily, long standing diabetes

These days feeling tired or exhausted seems to be norm for a majority of people. Most people say it’s due to stress, hectic schedules or lack of a good work life balance. However, this sort of constant low energy or fatigue can be due to long standing diabetes.

• Cause for tiredness in diabetes

The feeling of lethargy or fatigue generally arises when blood sugar levels are either higher or lower than normal. This could be due to the body not being able to process insulin correctly (Type 2), inadequate production of insulin (Type 1) or an incorrect diet. When insulin in the body is low, it isn’t regulated enough to supply the cells with energy, making us feel tired.

This is why it is so important for people with diabetes to constantly strive to keep their blood sugar levels normal. Not only does it helps keep you active but also prevent any other diabetic complications such as heart problems or hypertension.

• Reasons for being so tired -

1. Low blood sugar (Hypoglycaemia)

Sometimes diabetics get too focussed on lowering their blood sugar levels without realising that it could fall below normal levels. Low levels of glucose in the body mean there is less conversion into energy making you feel tired. This could be due to a high dosage of medication, skipping meals, eating less carbohydrates or even taking insulin incorrectly. Be sure to eat healthy meals and take your medication as advised by the doctor. In case you are feeling tired even after following the doctor’s prescription, be sure to go in for a follow up consultation, as it may require changes to your medicine dosage or diet plan.

2. High blood sugar after eating

Many people with diabetes complain about feeling tired soon after their meals. This may be because of the meal consumed in itself. Eating carbohydrates made from processed flour get converted in to energy very quickly leading to a sudden spike in glucose levels followed by a quick crash. To avoid such a situation always eat high fiber carbs like whole grains, oats etc. also, if your meal has a higher portion of carbohydrates, it could cause an elevation in blood sugar levels making you tired. Apart from dietary reasons, high blood sugar can also be caused due to insufficient medication. In case, you find yourself feeling more tired be sure to get your levels checked and consult your doctor. He may change your medicine dosage. Keep in mind, weight gain or obesity is the leading cause for high blood sugar levels. So if you are overweight, make sure to eat a healthy diet and exercise to first bring your weight down to normal. This will require a diet of high fiber carbohydrate and a regular workout regime.

3. Abnormal sugar levels during the night

People who wake up tired generally have fluctuating sugar levels during the night. This could be high or low sugar levels. In such a case, it is advised to monitor you sugar levels before sleeping and as soon as you wake up in the morning (fasting blood test). Based on these values the doctor may even recommend you to test these levels during the night. To combat this tiredness dietary and medicinal change may be suggested by the doctor.

Thus we see constant lethargy or tiredness is reflective of abnormal sugar levels. To counter this feeling of exhaustion and be active, ensure that you are following a healthy meal plan and exercise regime. Also, be sure to take your medicine only as advised by the doctor! Monitor your levels regularly and consult your doctor in case you see any fluctuations.

For Full Care of Diabetes,

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Important tips for Diabetics while travelling

Yes, it’s travel time! No more office for the next few days or worrying about household chores. It’s finally time for you to let your hair down and relax. And to ensure that your holiday stays as fun and relaxed as you hoped, there are certain factors that people with diabetes should consider beforehand. And don’t worry, these aren’t tough. Just like you plan your travel itinerary this is a plan for your health when you travel.

What to do before you travel?

1. Go for a thorough medical check-up before a month or so before you travel. Inform your health care team of your travel plans such as days of travel, destination and mode of travel so they can check for any possible complications.
2. In case you are crossing time zones, be sure to confirm when to take your medicines and meals to avoid fluctuations in blood sugar.
3. When travelling to a new destination, be sure to get the required vaccines or immunizations a month in advance. Any infection or illness could seriously disrupt blood glucose levels and cause you problems in your vacation.
4. Ask for a letter and prescription of your medication. This is extremely important. These will allow you to carry supplies such as glucometer with pricker, insulin syringes and pumps in the flight without objection. Also, a detailed letter about your treatment method can be beneficial for doctors in other places in case you need a consultation. They can be sure to continue with the treatment followed at home and avoid any significant changes.
5. Keep a log of your medicines dosage and timings with you at all times. This can also help doctors in your travel place to judge your response better.
6. Talk to your doctor about possible treatments in case of an infection or illness. Certain medicines can affect sugar levels and interfere with insulin. It’s best to ask for general medicines that could be taken.

Tips for packing

1. Always keep double the medicines and supplies you need when you travel. Also, don’t pack them all in one place. Make sure to keep half the supplies in a bag that will be with you at all times, irrespective of mode of travel.
2. Carry a copy of your doctor’s letter and prescription in your carry bag.
3. Carry some snacks like khakra, biscuits, dates ladoo with you to avoid episode of low blood sugar. Ask your doctor what are the best food options.
4. Pack your insulin in the temperature controlled case to avoid exposure to extreme temperatures.

During travel

1. Whether you are travelling by flight or train, be sure to speak the attendants about your condition and ask them for low fat snacks. Also, if service timings interfere with your medicine time, request them to serve you later. In any case, always carry some light food with you.
2. Be sure to stretch and walk in between. Sitting or sleeping for long periods can affect blood circulation. Whether you are travelling by flight or car, be sure to stretch a bit every hour and take a walk in between.
3. Wear comfortable shoes. Do not travel barefoot even for a short period of time. Wear sneaker or comfortable shoes when travelling and even while sightseeing at your destination.
4. Be sure to test your blood glucose levels regularly. This will help you monitor and adjust for any changes instantly. Also, maintain a log about your levels and medicines at all times.
5. A little care taken before you travel can help you enjoy your vacation to the fullest without harming your health. After all there is nothing worse than going to a new adventurous or scenic place and being left unwell in your room all day!

For Full Care of Diabetes,

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Tips to lower your HbA1c levels

Regularly monitoring blood sugar levels is the number one rule for diabetics. This may mean testing blood in the day, in the evening or after a meal. However, there are many factors that influence blood sugar levels which may cause slightly inaccurate readings. This is why doctors ask for a HbA1c test to gauge changes in glucose levels and effects of treatment.

So what is HbA1c?

The HbA1c blood test is a check for the average blood sugar level over a three month period. This is a great way to judge the effectiveness of diabetic treatment and is a better indicator of a person’s risk for chronic illness. The higher the value the, higher is the blood sugar level and risk of ailments.

The ideal HbA1c value is below 6.4%. For diabetics though the number is generally higher than 6.5% but should not exceed 7%. Lowering HbA1c test levels is one of the most important factors in diabetes treatment.

How can I lower my HbA1c number?

1. Follow a healthy meal plan: Include lots of fresh vegetables and fruits in your diet. These are high in nutrition and low in calories. Also, natural fiber got from these fruits and vegetables help keep blood glucose levels normal. Add vegetables like carrot, beans, tomatoes and broccoli to your diet. Fruits such as apples, grapefruit and watermelon are also good for glucose levels. Nuts and seeds are also loaded with anti-oxidants and omega-3 which keep your immunity and overall health good. However, always consume nuts in moderation as they are high in fat.

Note: Certain fruits and vegetables may interfere with diabetes medication. Always talk to your doctor or nutritionist before adding anything new to your diet.

2. Eliminate junk food: Junk and processed food like fried foods, desserts and store-bought foods all raise blood sugar and should be avoided. These foods generally consist of high sugar levels, processed flour and Trans fat, all of which impact glucose levels. Eliminate these from your diet as much as possible. When you do eat these foods, limit yourself to a small portion instead of consuming an entire packet.

3. Monitor portion sizes: Even with a healthy diet, portion size is important. Eating larger size meals can elevate blood sugar levels. Instead, opt for smaller quantities at more frequent intervals. This will help regulate blood sugar levels.

4. Lose weight: Obesity is a leading cause for diabetes. In case you are overweight, be sure to get your weight down to a normal range. Even though it may seem tough at first, don’t panic. Set smaller goals and focus on them. For example, if in total you have to lose 15 kgs, make target groups of 5 kgs at a time. Set a realistic time limit for them so you don’t get discouraged. Also, every time you meet your goals reward yourself a little to stay motivated. Talk to you doctor about advice and tips for healthy weight loss.

5. Get active: Exercise is essential in keeping diabetes under control. Even working out for a total of 2 hours in the week can greatly help manage blood glucose levels. Apart from exercise, do simple things that keep you active. Go for a run in the park with your pet or walk to your grocery store. Stand up and walk around while you are on the phone. Every simple activity plays a part in keeping sugar levels healthy.

6. Stick to a routine: Consistency is the name of the game! Try to be regular with your meal and medicine timings on a daily basis. Sticking to a routine by waking up at the same time every morning, and consuming your meals and medicines at relatively the same time daily can greatly help keep blood glucose levels in check.

7. Monitor blood sugar levels regularly: Regular monitoring of blood sugar levels can alert you to any changes instantly. This may be due to certain foods, an exercise routine or something else. Regularly monitoring these levels will help you make adjustments that keep you in the normal range, over time reducing you HbA1c level as well.

8. Maintain a diabetic log: Maintain a log with all your blood test readings, your meal plans, the time you eat, exercise and all such information. Overtime this will help you identify the meal plans that were working for you and at what times your blood sugar is high. This log will also help the doctor to monitor and adjust your medication in the right way to keep HbA1c levels low.

The treatment for diabetes has to be customized to each person. So be sure to listen to your doctor and follow the treatment suggested. Also, a healthy lifestyle with timely medication is the best way to keep blood glucose levels normal and be healthy.

For Full Care of Diabetes,

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Do you know your diabetes targets?

Dealing with diabetes can get overwhelming at times. You have to keep your blood sugar within a certain range, maintain a particular weight, monitor blood pressure levels, cholesterol levels and a lot more. Yet most of us aren’t even aware of the targets that we must be at. We keep striving to reach a goal without even knowing what the accurate goal is. Knowing the range we must be at for all these is essential for effectively treating diabetes. Also, diabetics need to constantly monitor certain levels on a daily basis. Since the doctor is not available daily, it is imperative to know what targets we must be at for good health.

Keep in mind that diabetes is a condition which requires a customised treatment per case. So even though you may be aware of a normal range of levels, the doctor may want you to maintain a more specific target. There are several factors that can influence blood sugar levels and thus need to be monitored regularly. Thus, knowing the specific targets that keep your blood glucose levels in the normal range is crucial for good diabetic control.

Factors that influence blood sugar and recommended targets

There are several factors that can impact blood sugar levels and need to be monitored carefully. The levels included here are the normal range that is considered healthy. However, you should talk to your doctor for advice on more specific targets that should be maintained.

• Blood sugar levels

This is the number one focus for all diabetics! Keeping blood sugar levels within the normal range at all times is crucial for good health.

1. Fasting levels: Taken early morning before a meal, the fasting blood test reveal the effectiveness of medicines in controlling sugar at night. The healthy range is 80-110 mg/dl while a level between 111-125 mg/dl is considered borderline. However, anything over 125 is not healthy and needs correction.
2. Post meal:This test is done 2 hours after eating to judge how blood sugar levels react to the food being consumed. A target between 120-140 mg/dl is considered healthy with levels below 200 considered fair in some cases. Anything over 200 is a cause for concern and may require changes in the diet plan or medication.
3. HbA1c test: This is the most trusted vale for diabetics. Also known as Glycated haemoglobin, this level indicates the blood sugar levels over a span of three months. It is considered to be most reliable as it accounts for unexpected fluctuations in glucose levels. In healthy people, HbA1c level is less than 6%. Studies suggest that complication can be prevented or delayed if Hb1c levels are maintained below 7 %. HbA1c level of 8 % or above indicates that better control of blood sugar level is required.

• Blood pressure

Blood pressure levels should ideally be 130/80 mm/Hg. Elevated levels at 140/90 is considered borderline high, with anything higher than that requiring food and lifestyle changes.

• Lipid Profile

Measuring the levels of good and bad cholesterol levels for diabetes is essential as they not only impact blood sugar levels but can also warn of serious illnesses. Heart problems, hypertension, liver damage etc. can be diagnosed early by monitoring these levels. The ideal values should be:

1. HDL-cholesterol (Good cholesterol): This number should be higher than 60mg/dl for healthy heart function and not lower than 40 mg/dl at any time.
2. LDL-cholesterol (Bad cholesterol): Ideally, LDL levels should not exceed 100 mg/dl. However, in otherwise healthy adults a value up to 129 is also accepted. A value of 130 or more outs one at increased risk for chronic ailments.
3. Total cholesterol: A good judge of overall cholesterol health, total cholesterol values should of under 200mg/dl is considered ideal.
4. Triglycerides: This level should be maintained at under 150mg/dl while some doctors may accept a value up to 200, anything higher than that is a concern.

• Body Mass Index

Obesity is a leading cause for diabetes. Maintaining a healthy weight can help one keep their sugar levels in control. While a weighing scale gives you an idea if you are overweight, Body mass Index (BMI) is preferred as it accounts for total body fat. A BMI value of 20-23 is considered best though up to 25 is accepted, higher than 25 puts one at an increased risk for chronic ailments such as heart disease, hypertension etc.

• Waist Hip Ratio

Did you know that your body shape can also have a bearing on diabetes? People with higher fat concentrated around their waist (apple shaped bodies) are said to be more at risk for diabetes and other chronic ailments as compared to people with more fat concentrated around their hips (pear shaped).

So we see there are several factors that can have an impact in keeping diabetes under control. Talk to your doctor and find out what your targets are so that you can focus on achieving them.

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