Diabetes is a metabolic disease in which the body resists insulin or produces little or no insulin, resulting in high glucose levels in the blood. ii Diabetes causes several other complications, which are divided into two groups: microvascular and macrovascular. Microvascular complications include diabetic retinopathy (affecting the eyes), nephropathy (kidney problems), and neuropathy (nerve dysfunction). Macrovascular complications include coronary artery disease (mainly causing heart attack or myocardial infarction), stroke, and peripheral arterial disease (affecting the hands and feet). iii Risk factors associated with diabetes include obesity, smoking, insufficient physical activity, unhealthy diet, and family history. However, there are several ways that people with diabetes can manage their condition and prevent complications. They are:
Smoking cessation: It is an established fact that patients who smoke or are exposed to passive smoking are at increased risk of a variety of macrovascular and microvascular complications and premature death. Patients should either quit smoking or seek assistance if they find it difficult to quit.
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Weight Management: Obesity and overweight are one of the main causes of diabetes and its complications. A person is considered overweight or obese if their BMI (Body Mass Index) is over 25kg/m2. For such individuals, losing 3-7% of their body weight can help prevent the progression of prediabetes to diabetes. Moreover, losing 10% or more of their body weight can help put diabetes into remission and prevent other diseases.
Healthy diet: For people with diabetes, a one-size-fits-all diet plan may not be effective. Therefore, patients should consult with their healthcare provider to develop a customized diet plan. An ideal healthy diet should include non-starchy vegetables, whole grains, legumes, whole fruits, nuts and seeds, low-fat dairy products, and avoid ultra-processed foods that are high in salt, sugar, and fat. Specific diets such as the DASH diet and Mediterranean diet have been shown to be very effective in preventing the progression of diabetes.
Moderate exercise: Our ancestors were much healthier than we are because they lacked modern conveniences. They were much healthier than many people today because they had to rely on themselves to gather food and hunt, which involved intense exercise. People with diabetes can benefit greatly from exercise. At least 150 minutes of moderate exercise per week, such as brisk walking, is beneficial for people with prediabetes. Even among children and adolescents, such exercise can reduce abdominal fat and increase insulin sensitivity.
Other measures: Apart from monitoring blood sugar levels, several other measures such as regular full body check-ups, avoiding or limiting alcohol intake, getting enough sleep, and avoiding substance abuse can further help in managing diabetes.
In today’s fast-paced world, it is easy to forget to take care of your health, which can lead to negative consequences. Diabetes is one such lifestyle risk, but it can be avoided by understanding diabetes and how it affects different parts of the body. Raising awareness and encouraging individuals to adopt positive lifestyle changes can not only prevent diabetes and its complications, but also lead to a longer, healthier life.
(Article courtesy: Dr A K Singh, Senior Consultant Endocrinologist, GD Hospital and Diabetes Institute, Kolkata)
