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.