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.

For Full Care of Diabetes,

Visit www.lifespanindia.com

Call 1800 3000 1893

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.

For Full Care of Diabetes,

Visit www.lifespanindia.com

Call 1800 3000 1893

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,

Visit www.lifespanindia.com

Call 1800 3000 1893