9 exclusive exercise tips for Prediabetics

A sedentary lifestyle with minimal activity has become one of the leading factors for the rise of pre-diabetes and diabetes in India. Individuals can be found sitting for a large part of the day, be it at work, home or even during a social gathering. Further, when it comes to the gym or maintaining an exercise routine, no one seems to have time in the day.

Well, if you are someone who is generally sedentary and has been classified as pre-diabetic, do not worry. We bring you exclusive exercise tips that can help you start your exercise routine in a healthy and effective manner to correctly beat pre-diabetes and possibly even reverse it!

1. Start small

For someone who hasn’t been active for a while, starting an intense exercise routine suddenly is surely going to have a negative impact. You don’t have to run at a high speed or a long distance on your first day. It’s ok to start with 10 minutes and build up your intensity as you move along.

2. Always do your warm-up and cool-down stretches

A common mistake made by people is jumping into the exercise routine without an adequate warm-up. This is essential as it warms up your muscles and prepares your body for the main exercise. Additionally, it helps the heart rate build and slow down in a healthy manner, which is essential in pre-diabetes as high sugar levels add to heart risk.

3. Go for a walk

Walking is among the most recommended exercise for pre-diabetics as it can be done by anyone, even beginners, at any time and with low risk of injury. Research studies indicate that even thirty minutes of brisk walking, thrice a can help lower blood sugar levels and improve overall fitness.

4. Add some yoga

This ancient form of exercise is perfect for everyone and especially for people with a hormonal imbalance or elevated sugar levels. The yoga asanas offer complete body movements in a gentle manner and help improve sugar metabolism, nerve function, heart function and overall fitness, all of which are essential with pre-diabetes.

5. Jazz up your routine with aerobics and dance

It is also important for people with pre-diabetes to do some intense exercises 3 times a week to get the heart pumping and improve sugar metabolism. It improves blood sugar and helps fight stress while burning away a good amount of calories.

6. Power on with strength-training

Elevated sugar levels can affect your muscle strength and nervous system over time. This is why people with pre-diabetics are advised to include some strength training exercises that keep the joints and muscles strong. In addition, these exercises increase the need for energy by the muscles thereby promoting increased conversion of sugar into energy.

7. Don’t push yourself too hard

Keep in mind that when you start your exercise routine, there are going to be days your body feels sore or days you can’t do much. Don’t push yourself too hard when you are uncomfortable but listen to your body and adapt your routine for the day accordingly.

8. Carry a snack

In case you feel that your blood sugar levels are fluctuating during your workout routine leading to dizziness or low energy, carry a snack like a fruit or crackers to counter low sugar levels.

9. Reward yourself

A little motivation can go a long way in motivating you to stay on track with your exercise regime. Each time you achieve a goal, reward yourself with something fun.

These exercise tips are just supplementary to get your sugar levels in control, but  it is recommended to get a timely diagnosis and treatment from a Diabetologist, as Prediabetes with proper treatment and lifestyle changes can be reversed.

To #ReversePrediabetes,

Visit www.lifespanindia.com

Call 1800 3000 1893

Don’t ignore these 5 lesser known signs of Prediabetes

Pre-diabetes has become a raging concern in India with an increasing number of cases being diagnosed. 60% of Prediabetics go on to develop Diabetes.

In addition, common symptoms like increased thirst and urination, increased hunger and blurry vision, may have become well known, but it is important to note that these symptoms do not arise overnight, but tend to build up gradually. Further, there are some additional symptoms that may be indicative of high blood sugar, which one would not even think to associate with pre-diabetes.

This could be a major reason why a majority of pre-diabetes cases are still undiagnosed. Here we bring you some of the lesser known symptoms of pre-diabetes that can help you with a timely diagnosis and better management of this condition.

Your vision seems to be changing

You may have heard that blurry vision is a sign of blood sugar levels being higher than normal, but did you know that a sudden improvement in your vision can also indicate abnormal sugar levels? According to research studies, high sugar levels can lead to movement in the bodily fluids including the eyes. This can lead to changes in the vision which may be blurry or more defined. However, the instant you observe any sudden changes in your eyesight, it is advisable to go in for a consultation.

UTI seems to be a frequent occurrence

UTI or Urinary Tract Infection can also be a symptom of elevated sugar levels. Especially if this condition becomes a recurrent concern, doctors advise to instantly check blood glucose levels. When sugar levels in the blood and urine are high, the genitals are more prone to bacterial and yeast infections, upping the risk for UTI.

Skin is constantly itchy

A skin condition is clearly a dermatological issue right, how can it relate to blood sugar? This is a common thought as a large number of people are still unaware of the connection of sugar levels and skin health. High sugar levels can slow down the blood and oxygen circulation in the body, leading to an increase in itchiness especially around the hands, feet and genital areas. If you notice any rashes or experience constant itchiness which doesn’t seem to subside after a couple of days, it may be time to check your sugar levels.

Your TV volume is louder than before

One of the least known symptoms of pre-diabetes is often changes in hearing levels. Without realising you may find yourself talking louder so as to encourage people to talk back at a louder volume. The volume of your music station may be set a little higher than before cause your hearing isn’t as good. In a country as noisy as India, it is easy to attribute this to external sounds. However, it may also be a sign of high blood sugar which can damage the nerves of the inner ear, affecting your ability to hear.

Sleep comes with loud snores

Yes, if you find your partner suddenly complaining about your loud snoring (something you swear you don’t do), it may be time to check your sugar levels. A large number of people with higher sugar levels than normal also develop a sleep disorder known as sleep apnea which leads to disturbed sleep, snoring and often tiredness during the day.

So while it is advisable to look out for common pre-diabetes symptoms, it is essential not to ignore any of the above-mentioned signs either as enable timely diagnosis, it is recommended to get a timely diagnosis and treatment from a Diabetologist, as Prediabetes with proper treatment and lifestyle changes can be reversed.

To #ReversePrediabetes,

Visit www.lifespanindia.com
Call 1800 3000 1893

How can a pre-diabetic, prevent diabetes?

So you got your blood test results today and you were told that your blood sugar levels were higher than normal but not high enough to be a diabetic. The doctor classified your diagnosis as pre-diabetes. Some may panic thinking it’s going to turn into diabetes and some may just dismiss it as nothing important. However, pre-diabetes is a serious condition that requires simple lifestyle changes to prevent diabetes. If left ignored, pre-diabetes can turn into full blown diabetes in a few years.

What is pre-diabetes?

Pre-diabetes is a condition where your blood sugar levels are at a borderline high, but just short of being diabetes. At this stage, the body is capable of producing the insulin hormone but may not be processing t well. Main reasons for pre-diabetes are unhealthy food and sedentary lifestyle. Making simple changes in your lifestyle today can help you delay or even prevent the onset of diabetes. Generally the pre-diabetic range of blood sugar levels is

• Above 100 mg/dL but lower than 126 mg/dL for a fasting blood test
• Above 140 mg/dL but lower than 200 mg/dL for an after meal blood test
• 5.7% to 6.4% for HbA1c levels

How can I reverse my condition?

Diabetes and pre-diabetes are largely lifestyle based diseases. Introducing a healthy lifestyle and warding off some bad habits can significantly help control your blood sugar levels and avoid other complications associated with this condition. Here are some simple lifestyle tips to reverse your pre-diabetic condition:

• Lose weight: Obesity or excess weight, particularly around the abdomen is a major factor for high blood sugar. The higher the fat around the abdomen, the lesser is the ability of the body to process insulin. Even loosing 5 kgs can impact your blood sugar levels instantly. So work towards getting your weight in the normal range. Start with some gentle exercises and be careful of what you eat.
• Get more active: Physical activity is essential to regulate blood glucose levels. It is only when the body is active that energy is used and prevented from turning into fat. This is also a great way to lose excess fat and keep your weight in check. Introduce some form of exercise in your daily routine. It does not always have to be hours spend at the gym, instead you can go for a walk, do some yoga or even some light aerobic exercises. Do whatever you enjoy for at least 30 mins, 5 days a week. Also, be more active through the day. Get up and stretch every half hour, or walk around after sitting for too long. Every bit helps.
• Eat right: No matter how many hours you spend on the treadmill, if you don’t make changes in the kitchen, it won’t help. You cannot come from your workout and have a pizza and expect blood sugar levels to fall. Eating healthy meals with nutritious vegetables is a must to control glucose levels. Leave the processed flour and white bread, and choose wholegrain and other high-fiber foods. Also, snacking on chips and other packets is terrible as they are loaded with hidden sugars. Instead take a bowl of fresh fruits or some nuts. If you do want to have chips, take a small serving in a bowl and do not sit with the entire pack.
• Leave the all-nighters: Lack of sleep and not sleeping at night can create havoc for blood sugar levels. When the body doesn’t get its required rest period, it becomes tougher to process insulin, increasing the risk for Type 2 Diabetes. Also, lack of sleep has been known to interfere with weight loss. So be sure to go to sleep at a decent hour and give your body the rest it needs to be healthy.

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!

For Full Care of #Prediabetes,

Visit www.lifespanindia.com
Call 1800 3000 1893

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!

#WinOverDiabetes
For Full Care of Diabetes,
Visit www.lifespanindia.com
Call 1800 3000 1893

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.

#WinOverDiabetes
For Full Care of Diabetes,
Visit www.lifespanindia.com
Call 1800 3000 1893

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!

#WinOverDiabetes
For Full Care of Diabetes,
Visit www.lifespanindia.com
Call 1800 3000 1893

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.

For Full Care of Diabetes,

Visit www.lifespanindia.com

Call 1800 3000 1893