Not a 'sweet' proposition...

This post is a little different from my other posts, in that it intends to speak about a health condition called 'Type 2 Diabetes'. Well, it runs in the family and has been part of several of our living room discussions.  My mother, grand mom, their siblings and cousins all have this common thread apart from being part of the same family tree. I stand a good chance of inheriting this peril in case I neglect my diet and exercise, or so I am told. And hence, this topic has found its way into my diary-of-sorts.

The primary cause of type 2 Diabetes is that the body is unable to produce or use a vital hormone called insulin. This hormone is responsible for converting food into energy. Food is broken down by the body into glucose and insulin helps the cells to absorb this glucose. In a diabetic person, the glucose is not absorbed by the cells. Instead, it is accumulated into the blood leading to high blood sugar levels. The body is, thus, deprived of energy since none has been generated in the first place. 

Symptoms of Diabetes include fatigue, increased thirst and unexplained weight loss. Left untreated, this disease can deteriorate vital organs such as the heart, kidneys and the liver, eventually proving fatal. What's alarming is that we Indians are presently at a very high risk of turning into the world's most diabetic population in a few years. 

According to experts, type 2 Diabetes is purely a lifestyle disease. High stress lifestyles, no physical exercise, obesity and unregulated food intake are all salient features of our lifestyle today, especially in urban India. Our young corporate professionals servicing clients across the world in different time zones undoubtedly experience high degree of stress in meeting professional expectations. Their working hours and lengthy commute times that are commonplace in Indian cities leave little or no time to unwind and refresh. Added to this, most of us consume high carbohydrate diet containing rice, wheat and lentils, with less vegetables and fruits. Exercise is virtually missing from our busy lives. With entertainment options and shopping malls increasing by the day, our routines are soon becoming work-earn-spend routines. 

All of the above elements of our lifestyle are high contributors to lifestyle diseases such as high blood pressure and high blood sugars. The need of the hour are health education, awareness and action. 

1. First of all, we need to make exercise a vital part of our everyday life. Exercise enables the muscles and the cells to absorb energy and glucose from the blood. Thus, the blood sugar levels are kept under constant control with regular exercise. Maintaining ideal body weight and a flat abdomen are essential to prevent type 2 diabetes. 

2. Diet needs to be regulated in quantity and balanced in content. Rather than indulging in too many carbohydrates which your body may not require or may not be able to metabolize, regulate them to just about the quantity required for your body and your activity level. Add dairy, protein, fruits and vegetables to your diet in place of excess carbohydrates. Regulate fat intake to just about the level required for your lifestyle.

'Glycemic index' is the number associated with a food's conversion to glucose. Selecting foods with low glycemic index is another way to maintain normal blood sugar levels, since the foods metabolize easier than the ones with a higher glycemic index.

Food timings are also an important factor in controlling one's blood glucose levels. Eating little or no breakfast, a heavy and/or late lunch and dinner are all contributors to type 2 diabetes. Breakfast must be the heaviest meal, with sufficient carb content since the day's activity would digest and use the carbs easily. Lunch could be lighter, with optimum carb content, more vegetables, fruit and protein. Dinner must always be early, atleast 2 to 3 hours before sleeping. It must contain minimum carbs since your body would not use them. Dinner can contain a generous serving of vegetables, fruit and protein. A light walk after dinner helps in better digestion. A protein snack or cup of milk is always advised at bed time. Prefer whole milk to skimmed milk. 

3. Adopt a stress free lifestyle. Minimize stress by taking time out to unwind. Spending time with nature, music, hobbies are all ways in which you can beat stress and give your mind and body a much needed break from the hectic lifestyle. 

4. Regular medical check ups play an important part in knowing how healthy we are or we are not. Early detection of any health problems goes a long way in eliminating them or managing them effectively.

A word of caution - The other extreme is equally damaging. Those who go on low-carb or no-carb diets would soon find themselves turning 'hypoglycemic'. Hypoglycemia is a condition in which the blood sugar in the body is lower than that required for vital functions. This condition, if prolonged, can damage the brain and nervous system.

It is important to supply carbohydrates to the body. What we need to do is determine what is adequate for our body needs based on our lifestyle. 

A nagging, everyday lifestyle disease such as diabetes can take the joy out of one's everyday life. It is important to do something right now so there are no regrets later. Let us take a closer look at our lifestyles and take necessary steps for a happier and a longer future.

To my hometown....

"High"derabad!!!!!!! Welcome to my city! A city with a rich cultural history, a city which is now a booming software hub, a city where you get everything from Irani chai to Harley Davidson bikes, and a city that has produced its share of world class software Engineers, industrialists and cricketing greats.

There's a lot to see in Hyderabad, if you have the time. If you have any friends in Hyderabad, you would have certainly heard of Necklace road and Eat street. Necklace road provides a great view of the Hussain Sagar lake with a floating Buddha statue in its centre. Eat street, a collection of eateries on Necklace road, is where you get delectable chat, chai and other snacks. Make sure you notice the famous 'hyderabadi hindi' as you speak to the vendors. "chaat mein pyaaz nako daalo" is what you should be saying if you don't want onions in your chat. Hindi language prudes, have fun for now. We can discuss linguistics and grammar later.

Tank Bund, the bridge between the twin cities of Hyderabad and Secunderabad is a scenic walk way with Hussain sagar lake on one side and larger than life statues of eminent Telugu personalities on the other. Read through the transcripts written on each statue to know about the key historical figures who shaped the Telugu culture. Lumbini Park, located on the Hyderabad side of the Tank Bund adds to the beauty of the area.

Cut to Banjara Hills, a posh locality in Hyderabad. Road no 1 Banjara Hills is home to 'Karachi Bakery' a house famous for its biscuits. Don't forget to pick up your pack of favorite biscuits. You may have to wait in a line to make the payment, but once you come out with your pack and taste its contents, you know why there was such a long line in the first place. Bang next door is 'Bikanervala' from Delhi. You may want to step in and check out their 'thali' options for lunch and/or dinner. If you're lucky (like I was once), you may even spot a local celebrity or two binging on the tasty food.

You may now want to hop into an 'auto' and go northwest of Banjara Hills. 'Cos that's where you have the HITEC (Hyderabad Information Technology and Engineering Consulting) city, the ever expanding hub of software servcies and consulting companies from all over the world. I've worked here for several years and have seen this part of the city know no limits when it comes to growth, both literally and figuratively. Don't miss the walk from Cyber Towers to Inorbit mall. That's where you find sprawling IT parks with thousands of Engineers and hundreds of latest cars of every make. This part of the city seems very technical and westernized. Well! they work round the clock servicing clients all over the world. 'Inorbit mall', on the same road, houses top international brands.

Very close to HITEC is 'Shilparamam', an arts and crafts exhibition that models a rural Andhra village. A stark contrast to the 'multinational' surroundings, Shilparamam is where you'd find traditional paintings, craft items, wall hangings, weaves, pottery, and the list can go on. Take your pick, and feel good about it!

Some new express roads that have come up in the recent times make the drive through the city enjoyable. The express way from Masab Tank to the airport, flyover from Begumpet to Banjara hills, flyover from Hitec city to Kukatpally, are a few that provide a smooth driving experience. Make sure you know where you're going. If you check with some passers by about directions to any place, you might get a programmed "seedha chale jao" reply, may not always be correct.

Street shopping time!'Badi-chowdi', located in Kothi is one of the oldest shopping centres of the city. If 'good stuff for less' is your shopping mantra, then Badi chowdi is a place you can't afford (literally) to miss. Colorful clothes, footwear, fancy jewellery, bags, accessories, you name it they have it. Top it up with some street food in the same area and you have an enjoyable evening that even your wallet would love. Pani puri, ragda, bhel puri, pav are perfect post shopping snacks. Wash it down with lime 'goli-soda' or 'ganne ka ras' (sugar cane juice with lime and ginger) and you are set for another shop-a-thon! Apart from Badi chowdi, Monda market and Mozam jahi markets are shopping heavens for fresh and economically priced vegetables, fruits, flowers and grocery. You may have to do some wading through the crowds to get your way. Thats an experience of the real Hyderabad hustle-bustle.

Now, for the world famous Charminar. This four-minaret monument, a cynosure of many photographers and movie makers' eyes, was built sometime in the 16th century and is a must see. In the vicinity of the Charminar lies the 'laad bazar' famous for exclusive lac bangles studded with shiny mock-diamonds. Check them out! Mecca masjid, located nearby is another grand monument. Pearl shops located all over the city provide a rich range of pearl jewellery, all for you....for a price, of course!

Some more interesting places to see are Birla Mandir, Dhola ri Dhani - an ethnic Rajasthani village, Falaknuma palace, Salarjung museum and Golconda fort. A few other interesting eateries are Paradise Biryani, Gokul chat, Famous ice cream, Pista House and Pan Mahal. Irani cafes located all over the city deserve a special mention for their 'cutting-chai'. You could speak in Telugu, Telangana (a dialect of Telugu), Urdu, Hindi, Hyderabadi hindi, Hinglish or Tinglish. You could ride a bicycle, a Hero Honda, an auto, a Maruti car, a Merc, the city bus, MMTS (the local train), a cab or a 'sharing-auto'. Yahaan pe sab chaltaa!

One more thing these days makes Hyderabad more happening. IPL, of course. If you're at IPL, you're really close to Osmania University. This lush green campus spread across acres, is one of the biggest universities in India producing about 300,000 graduates every year. And if you want to catch a glimpse of local teams playing cricket, head straight to 'Parade Grounds'. Scores of cricket teams sweating it out in the sun (its always sunny in Hyderabad) being cheered by equally enthusiastic spectators are a visual treat. Parade Grounds has nurtured several cricketers who went on to achieve dizzying heights in the International arena.

That's our city! Welcome and feel like a Nawab/Begum!!