Exercise and Diabetes

Exercise plays a major role for optimal health in individuals with type 2 diabetes. It also helps to control pre-diabetes, gestational diabetes mellitus and diabetes-related health complications.

Most people with type 2 diabetes can safely exercise as long as certain precautions are taken.

Exercise helps lower blood glucose level in the following way-

1. The body cells take up glucose during physical activity and thus lower blood sugar levels.

2. Regular exercise can also help in prevention and control of insulin resistance. The cells are better able to use any available insulin to take up glucose during and after physical activity.

Both aerobic exercises and resistance training improve insulin action and can assist in lowering the blood sugar levels and improve your A1C.

Exercising consistently can also help lower your lipids, blood pressure, cardiovascular risk, mortality and improve your quality of life. But, it is important to undertake an exercise regime on a regular basis to have continued benefits.

Walking is one of the easiest and healthiest ways to exercise, without the need for special equipment and with little risk of injury.

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3977406/#sec1-7title

 

Dr. Trupti Shirole

Ayurvedic Physician

[email protected]

Depression and Diabetes

Depression is a matter of great concern in patients with diabetes mellitus. People with diabetes are twice as likely to experience depression as people without diabetes. It can have a negative impact on both clinical outcomes and quality of living.

When people with diabetes suffer from depression, it is more difficult to manage their blood sugar levels and to stick to treatment goals. The severity of depressive symptoms has been associated with poorer adherence to diet and medication regimen, functional impairment, and higher health care costs in primary care diabetic patients, revealed a study published in the JAMA Internal Medicine.(1)

A meta-analysis of articles published on MEDLINE and PsycINFO database suggested a significant and consistent association between diabetes complications and depressive. (2)

Patients with diabetes, particularly those with poor disease control, should be screened for psychosocial disorders, such as depression, recommends the American Diabetes Association. Depression among diabetic patients has also been linked with an increased risk for cardiovascular disease (CVD) and early death. (3)

But the good news is that depression can be successfully treated in people with diabetes. Antidepressant medications or talk therapy have been found to be effective in reducing depressive symptoms. Therefore, it is important that you talk with your doctor about changes in your mood.

 

1.     http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/485556

2.     http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.511.1620&rep=rep1&type=pdf

3.     https://www.ncbi.nlm.nih.gov/pubmed/14693923

 

Dr. Trupti Shirole

Ayurvedic Physician

[email protected]

Diabetes Foot Care

Diabetes-related foot problems are difficult to treat and can worsen very quickly, so it is important to take good care of your feet. Make sure your health care provider checks your feet at least once a year, and more often if you have foot problems.

Here are a few foot care habits you can adopt to prevent foot problems from diabetes-

1. Inspect both your feet daily - Check both your feet daily, inspecting the tops, sides, soles, heels and the area in between all your toes. Blisters and infections may often start in the area between your toes, and with diabetic neuropathy, you may not feel them until they have become infected.

If you are physically unable to inspect your own feet, ask someone to help. Contact your doctor immediately if you discover any change of skin color, sores, redness, cuts, blisters, or bruises.

2. Wash your feet - Wash your feet every day in warm, not hot, water with mild soap. Hot water and harsh soaps can damage your skin. You may not be able to sense the water temperature with your feet, so check it with your hands first. Do not soak your feet too long in water - that can dry your skin. 

3. Dry your feet - Pat your feet to dry them and make sure to dry well the area between your toes. 

4. Moisturize dry skin - If the skin on your feet feels rough or dry, use petroleum jelly, lotion or oil to moisturize the skin. Do not use creams or lotions between your toes. The extra moisture can lead to infection.

5. Toenail care - Trim your toenails regularly. Cut toenails after bathing, and cut them straight across and file the edges. 

6. Use proper footwear - Avoid walking barefoot – even at home. Walking barefoot can cause sores or injuries that can get infected. Therefore, it is best to wear shoes at all times.

Choose comfortable and better-fitting shoes. Even the slightest rubbing or misfit shoe can cause a blister that can get infected. Also, use cotton socks or a material that helps control moisture.

Dr. Trupti Shirole

Ayurvedic Physician

[email protected]

What am I actually eating when I eat Instant Noodles?

Maggi Noodles is one of the favorite snacks for many people. But, do you know that having Maggi on a regular basis is not good for your health?

Basis-

All instant noodles are devoid of any nutrition. They contain high percentage of carbohydrates, and have poor fiber and protein content. Basically, it is nothing but empty calories – more than 402 calories per 100gm, which is way too high considering that people have maggi as snack, not as a meal.

Maggi is made from all-purpose refined flour (Maida). Maida is a processed food, essentially whole wheat stripped off all its fiber and nutrients. The noodles are then deep fried in trans fat. Regular consumption of trans fats can raise your cholesterol levels, which in turn increases the risk of heart disease and type 2 diabetes.

Even the so-called Atta Noodles or Oat Noodles are not a healthy option. They are mostly made from maida with a very small quantity of atta (whole wheat flour). Also, they contain more calories than the Maggi Masala Noodles.

Moreover, instant noodles also contain artificial colors, additives and preservatives which are not good for health. Most instant noodles contain monosodium glutamate (MSG) for the taste enhancing and preserving properties. Though dietary intake of MSG is allowed within a limit, regular intake can cause severe health issues.

The tastemaker that comes with your packet of instant noodles contains high amounts of sodium. The sodium content in one pack of Maggi is almost half the daily requirement. Excessive salt intake can lead to water retention in the body.

People who eat instant noodles two or more times a week have an increased risk of cardiometabolic syndrome, which makes them more likely to get diabetes, suggest researchers from the Baylor University Medical Center in the US. The study findings revealed that women who ate instant noodles twice a week or more had a higher risk of metabolic syndrome than those who ate less, or not at all, regardless of their diet.

So, you should avoid eating instant noodles. Let it be an occasional treat, while you actually aim to eat some wholesome and nutritious food.

Dr. Trupti Shirole

Ayurvedic Physician

[email protected]

Amazing Health Benefits of Guava for Diabetes

Guava is an inexpensive fruit with amazing health benefits. It is high in fiber and vitamin C. It also contains Vitamin A, B and potassium.

However, the skin of guava is high on simple sugars like glucose that increases the blood sugar level immediately. So, the best way to consume a guava for diabetics is to peel off its skin, suggests a study published in the Indian Journal of Medical Research.

Benefits -

Eating guava without its skin can reduce the sugar absorption in diabetic people, revealed an I-Shou University study.

Since guava is rich in dietary fiber, it helps ease constipation - a common diabetic complaint. It also helps lower the risk of developing type 2 diabetes.

In China, guava has been used for the treatment of diabetes mellitus. A study published in the American Journal of Chinese Medicine suggests that guava lowers blood sugar levels in diabetic mice.

So, when consumed without its skin guava can be an extraordinarily healthy snack for diabetics.

Dr. Trupti Shirole

Ayurvedic Physician

[email protected]

Pear – A Healthy Food for Diabetics

Low in fat, no cholesterol, low in sodium and loaded with fiber – pears are the perfect low calorie snack for everyone, including diabetics!

Pears are packed with a nutritional punch! They contain calcium, iron, magnesium, potassium, and vitamins C, E and K. 

Basis-

A medium pear contains 26 grams of carbohydrates, out of which 6g is fiber. The fiber slows the absorption of carbohydrates in the bloodstream. This enables a more sustained and slower rise in blood sugar level over a longer period of time, thus reducing the chance of a spike in blood glucose.

The glycemic index of an average sized pear is 38 and is considered a low glycemic food.

Benefits -

Pears are a very good source of dietary fiber and can protects us from the development of type 2 diabetes

Naturally occurring phenolic compounds in pear provide antioxidant benefits that fight diabetes. Eating pears daily could help control blood glucose levels to the point that pre-diabetics do not need medication, according to researchers at the North Dakota State University.

Certain flavonoids in pears have been associated with a decreased risk of type 2 diabetes. An analysis of the Nurses' Health Study has shown that the combination of apples and pears has the most consistent ability to lower risk of type 2 diabetes.

Enjoying a pear as a sweet treat can help calm your sweet tooth without losing control over your disease.

Dr. Trupti Shirole

Ayurvedic Physician

[email protected]

Grapes and Diabetes: Is it Safe?

It is a common myth that if you have diabetes you should not eat grapes because they contain too much sugar. However, eating grapes does not cause a sudden spike in the blood sugar levels, so you can eat grapes even if you are diabetic.

Grapes are rich in vitamin C and K, potassium, polyphenols, and antioxidants that are excellent for diabetics.

Basis –

A one-cup serving of grapes (about 17 small grapes) contains 16 grams of carbohydrate. Grapes have a glycemic index (GI) of 46, making them a low-GI food. Therefore, they are less likely to cause a sudden spike in your blood sugar level.

Benefits -

Eating whole fruits, especially blueberries, grapes, and apples, significantly reduces the risk for type 2 diabetes, suggests a 2013 study published in the British Medical Journal.

Consuming grapes can lower insulin resistance and help stabilize the blood sugar levels, according to an article published in September 2009 in The Journal of Nutrition.

Resveratrol, a phytochemical found in the skin of red grapes, modulates the blood glucose response by affecting how the body secretes and uses insulin, revealed a June 2010 animal study published in the European Journal of Pharmacology.

Dr. Trupti Shirole

Ayurvedic Physician

[email protected]

Mango - No More a Forbidden Fruit for Diabetics

 

Mangoes are the world’s most popular fruit. They contain more sugar than many other fruits. But, that does not mean you should not eat mangoes if you have diabetes. The solution lies in ‘portion control’ and not abstinence.

Mangoes are a good source of vitamins A, C, and B6, as well as dietary fiber.

Basis-

The glycemic index (GI) of mangoes ranges between 41 and 60, which is considered to be medium.

Benefits-

Consumption of mangoes helps reduce insulin resistance and improved glucose tolerance in test mice, revealed researchers from Oklahoma State University.

Mangiferin found in mangoes can help lower blood sugar levels, suggests a study conducted by the National Institutes of Health. Another study conducted at the University of Queensland indicated that mangiferin operates in a similar manner to some diabetes drugs.

So, you can enjoy your mango, but remember that portion sizes are an important consideration when it comes to adding mangoes to your diet.

Dr. Trupti Shirole

Ayurvedic Physician

[email protected]