Today is 14th November, a day dedicated to diabetes awareness. Over the years from 1980 to 2014, diabetes prevalence has doubled to 8.5%, which translates into Diabetes into 442 million people with diabetes worldwide. Research is clear that our lifestyle choices have led us to this epidemic. Hence, it is time to make adjustments to our lifestyle to counter this issue.
Diabetes is generally considered a very challenging chronic disease to control at times. However, being a Diabetologist, I beg to differ with this statement today. If you are a person with Diabetes, lifestyle changes will help you improve your diabetes control. I usually recommend going baby-steps, till you get used to it.
Diabetes is not like a skin infection or common cold that will go away after a week – it is most likely going to stay with you. Well, there are some rigorous lifestyle changes than can revert it at the initial stages of Diabetes. However, I must admit that it is difficult and not very common – but of course, it is possible with drastic weight loss, exercise, or changes in dietary habits.
Start with your diet – small adjustments to your meals, eg, reducing bread and increasing protein portion, will have an impact. When you go out to a restaurant, get water or sparkling (gas) water instead of a soda. You will be surprised that even with these minor changes, your blood glucose will start to improve.
Are you a tea or coffee lover? Start avoiding extra sugar and change your diary to 2% or less fat. Yes, your tea or coffee may not taste as you have been used to; however, it will become routine for you within a few weeks.
Let’s say you get a salad with regular dressings. Change to low fat or low carb – that will reduce 100 calories and reasonable carbs. These simple changes will help.
French Fries taste great, right? If you cannot avoid it, at least start with an air fryer. It will reduce fat content. You may not like the taste of air-fried French fries, but you will develop the flavor. The next step should be to reduce the quantity and then eventually stop junk food. Take some time off and think about what other changes you can make to control your Diabetes.
Exercise – do not have to start with a gym membership or fancy workout clothes. Start taking stairs. Consider walking a few blocks instead of an Uber or Lyft. Try with once a week running, then increase to 150 min over five days a week.
If you have been prescribed medications or insulin, make sure you take them as advised by your healthcare provider. It will take less than 5 min per day but will get your health back on track. Use alarms on your smartphone or sticky notes on your laptop to remind you about that insulin shot.
After working with people with uncontrolled Diabetes for years, I have learned their success stories. All you need is determination and strong will, and you should be able to control your Diabetes. It becomes part of your life!
Ask your healthcare provider about the tools that will help you control Diabetes. You may need formal educations for lifestyle changes, and medications, or insulin. If your Diabetes is still not well controlled, then it is the time to find a local endocrinologist/diabetologist. Don’t be afraid to ask for help. Seeing a specialist will make a difference.
— Anis Rehman, MD.
Photo credits: The sunrise of hope, The Quiraing, Scotland. Photo by Anis Rehman, MD.
