Stress and stuff

Most of us worry about our health from time to time, and some of us have to manage serious medical conditions. But for some people, health worries become overwhelming and a problem in itself.

Hypochondria (health anxiety) is excessive worrying about your health, to the point where it causes great distress and affects your everyday life.

Some people with health anxiety have a medical condition, which they worry about excessively. Others have medically unexplained symptoms, such as chest pain or headaches, which they are concerned may be a sign of a serious illness, despite the doctor’s reassurance.

Others may be permanently anxious about their future health, worrying about things like: “What if I get cancer or heart disease?”

What causes health anxiety?

There are many reasons why someone worries too much about their health.

You may be going through a particularly stressful period of your life. There may have been illness or death in your family, or another family member may have worried a lot about your health when you were young.

Personality can be a factor. You may be vulnerable to health anxiety because you are a worrier generally. You may find it difficult to handle emotions and conflict, and tend to “catastrophise” when faced with problems in your life.

Sometimes, health anxiety can be a symptom of a mental health condition, such as depression or anxiety disorder, which needs recognising and treating in its own right (see below).

Types of health anxiety

People with health anxiety can fall into one of two extremes:

  • Constantly seeking information and reassurance – for example, obsessively researching illnesses from the internet, booking frequent GP appointments, and having frequent tests that don’t find any problems.
  • Avoidant behaviour – avoiding medical TV programmes, GP appointments and anything else that might trigger the anxiety, and avoiding activities such as exercise that are perceived to make the condition worse.

Neither of these behaviours are helpful, and need addressing if you are to break the vicious circle of health anxiety.

Health anxiety can be a vicious circle

If you constantly check your body for signs of illness, such as a rash or bump, you will eventually find something. It often won’t be anything serious – it could be a natural body change, or you could be misinterpreting signs of anxiety (such as increased heart rate and sweating) as signs of a serious condition. However, the discovery tends to cause great anxiety and make you self-check even more.

You may find yourself needing more reassurance from doctors, friends and family. The comfort you get from this reassurance may be short-lived, or you may stop believing it, which only means you need more of it to feel better. Seeking reassurance just keeps the symptoms in your head, and usually makes you feel worse.

When physical symptoms are triggered or made worse by worrying, it causes even more anxiety, which just worsens the symptoms. Excessive worrying can also lead to panic attacks or even depression.

Have I got health anxiety?

If you can answer “yes” to most of the following questions, it’s likely that you are affected by health anxiety and might benefit from talking to your GP.

During the past six months:

  • Have you been preoccupied with having a serious illness because of body symptoms, which has lasted at least six months?
  • Have you felt distressed due to this preoccupation?
  • Have you found that this preoccupation impacts negatively on all areas of life, including family life, social life and work?
  • Have you needed to carry out constant self-examination and self-diagnosis?
  • Have you experienced disbelief over a diagnosis from a doctor, or felt you are unconvinced by your doctor’s reassurances that you are fine?
  • Do you constantly need reassurance from doctors, family and friends that you are fine, even if you don’t really believe what you are being told?

How your GP can help

Once your GP has established that you do suffer from health anxiety, and there is no serious underlying physical cause for any symptoms you might have, they should investigate whether you might have a problem, such as depression or anxiety disorder, that may be causing or worsening your symptoms.

If this is the case, you may be referred for psychological therapy and you may benefit from antidepressants (see below).

If this is not the case, the aim should still be to help you become less worried about your health. You may find that your GP’s advice and self-help resources (see below) are all you need to start feeling better, or you may still benefit from a referral for psychological therapy.

Psychological therapy

Cognitive behavioural therapy (CBT) is an effective treatment for many people with health anxiety.

It involves working with a trained CBT therapist to identify the thoughts and emotions you experience and the things you do to cope with them, with the aim of changing unhealthy thoughts and behaviours that maintain health anxiety.

CBT looks at how to challenge the way you interpret symptoms, to encourage a more balanced and realistic view. It should help you to:

  • learn what seems to make the symptoms worse
  • develop methods of coping with the symptoms
  • keep yourself more active, even if you still have symptoms

However, CBT is not the best treatment for everyone with health anxiety. Some people may benefit more from a different psychological therapy, such as trauma-focused therapy or a psychotherapy that will help a particular psychological condition.

Fasting Blood Sugar Test

Also called as Fasting Plasma Glucose or FPG Test, this test is used to calculate the blood glucose levels after fasting (empty stomach) or liquid (except water) for at least eight hours. This test is used for diagnosis of diabetes or pre-diabetes. Fasting Blood Sugar Test is considered to be more reliable as the results are not affected by other factors like age or any physical activities undertaken. It is also the most preferred test as it is easy, reliable, fast and inexpensive.
After fasting overnight, the next day your blood sample is taken and sent for analysis. The test is preferred to be done in the morning, instead of any other time of the day as it is appears to be more accurate in diagnosing diabetes. So, schedule your test is the first thing in the morning.

A level of 70 to 125mg/dl means you have impaired fasting glucose, a type of predicates. This increases your risk of developing type 2 diabetes. A blood glucose level of 126mg/dl and higher usually means you have diabetes.

Gestational Diabetes

What is Gestational Diabetes?
  • Pregnant women who have never had diabetes before but who have high blood glucose (sugar) levels during pregnancy are said to have gestational diabetes.
  • According to a 2014 analysis by the Centers for Disease Control and Prevention, the prevalence of gestational diabetes is as high as 9.2%.
Causes:
  • There are no specific reasons for the cause of gestational diabetes, but there are some clues:
  • The placenta supports the baby as it grows. Hormones from the placenta help the baby develop.
  • But these hormones also block the action of the mother’s insulin in her body.
  • This problem is called insulin resistance. Insulin resistance makes it hard for the mother’s body to use insulin.
  • She may need up to three times as much insulin.
  • Gestational diabetes starts when your body is not able to make and use all the insulin it needs for pregnancy.
  • Without enough insulin, glucose cannot leave the blood and be changed to energy. Glucose builds up in the blood to high levels.
How Gestational Diabetes Can Affect the Baby:
  • Gestational diabetes affects the mother in late pregnancy, after the baby’s body has been formed, but while the baby is busy growing. Because of this, gestational diabetes does not cause the kinds of birth defects sometimes seen in babies whose mothers had diabetes before pregnancy.
  • However, untreated or poorly controlled gestational diabetes can cause complications for your baby. When you have gestational diabetes, your pancreas works overtime to produce insulin, but the insulin does not lower your blood glucose levels. Although insulin does not cross the placenta, glucose and other nutrients do. So extra blood glucose goes through the placenta, giving the baby high blood glucose levels. This causes the baby’s pancreas to make extra insulin to get rid of the blood glucose. Since the baby is getting more energy than it needs to grow and develop, the extra energy is stored as fat.
  • This can lead to macrosomia, or a “fat” baby. Babies with macrosomia face health problems of their own, including damage to their shoulders during birth. Because of the extra insulin made by the baby’s pancreas, newborns may have very low blood glucose levels at birth and are also at higher risk for breathing problems. Babies with excess insulin become children who are at risk for obesity and adults who are at risk for type 2 diabetes.
    This is the only type of diabetes which can disappear after pregnancy but can again bounce in the later stages of life as Type 2 diabetes in women.

Glycated Hemoglobin (A1C) Test

The HbA1C is used to detect type 2 Diabetes, but is not the primary test for diagnosing type 1 Diabetes or Gestational Diabetes (GDM). However, it can be combined with other tests to diagnose Type 1 or GDM. The A1C test also known as glycated hemoglobin, glycosylated hemoglobin, hemoglobin A1C and HbA1c.
This test determines a person’s average glucose levels over the past 3 months/ 12 weeks. However, it does not reflect daily fluctuations. It calculates the percentage of blood sugar linked to hemoglobin. If your blood sugar levels are high, it means that more amount of hemoglobin(red cells) is attached with sugar. This test is assumed to be more convenient for the patients than the other tests since it does not require fasting and can be done at any time of the day. It is recommended that each patient should do this diagnostic test at least twice a year.

For an individual diabetic patient, the recommended value of HbA1C ≤7%, if a person has a value of HbA1C ≥ 6.5%, he is considered to be diagnosed with diabetes.

These tests are usually reliable, however there are limitation for patient with anemia, pregnant women or having uncommon form of Hemoglobin.

Healthy Eating

Important aspect of management of diabetes and one of the most important lifestyle modification is diabetes is healthy eating. It is not different from the normal dietary routine. The nutritional requirements of the person with diabetes are same as for a non-diabetic. It is advised to eat a healthy balanced diet that is low in sugar, fat and salt. High fiber fruits and vegetables are recommended. There are many different tips and strategies when it comes to making changes in what you eat. Even small changes can make a huge difference in managing diabetes.

Another important fact in healthy eating is what you eat, how you and when you eat will also impact the blood sugar levels. Food items from different food groups contain different nutrient items. In appropriate amount these nutrients can benefit your body in different ways. Nutrients include carbohydrates, proteins, fats, vitamins as well as minerals. A balanced diet is the combination of all nutrients.

Carbohydrates constitute about 55-60% of total calories in Indian food, 15-20% is derived from proteins and the remaining calorie intake of the body is from fats which is around 20-25%. Vitamins and Minerals are required in small amounts and are essential as protective factors for the body.

What you should Eat

  • Eat Fiber:

    It is an important part of the diet and is present in cereals, legumes, fruits and vegetables. Intake of 25 g of fiber per 1000 calories is considered to be optimum in diet. Increase fiber intake in your diet by including variety of green leafy vegetables in the form of salads, fruits, bran cereals, dried beans and peas, wholegrain breads etc. They help in maintaining body weight and blood sugar level.

  • Restrict Simple sugars :

    Foods which contain high amount of sugars like jelly, jam, cakes, pastries, candies, honey sweet biscuits, soft drinks, fruit juices, Jaggery and sweets should be completely avoided. These Foods should make up only a small part of the diet. However, small amounts of these foods can be a part of a healthy diet, even for people who have diabetes. Learn how to fit the sweets you enjoy into your overall plan.

    • Reduce Salt Intake :
      Try to restrict the limit of salt intake in your daily food items. Daily intake of salt should not be more than 5gm.
    • Here are ways to cut down on salt intake:
      o Avoid processed food items like bakery products
      o Avoid canned, boxed or frozen foods with extra salt.
      o Avoid papad, pickle and chutneys
      o Use herbs, spice and salt- free seasoning mixes for added flavor, instead of salt.
  • Restrict high fatty foods :

    One should eat less amount of saturated fats (Vanaspati Ghee, Butter, animal fats Etc) as they tend to increase your cholesterol levels and affect your heart. Saturated fats needs to be taken in less quantity as compared to PUFA (Poly Unsaturated fatty oils) which includes Sunflower oil, Safflower oil and MUFA (Mono Unsaturated Fatty oils) which includes Palm oil, Olive oil etc. Restrict the fried food items like Vada Pav, Samosa, Kachori, Pakoda and Puri and they are high in calories and cholesterol.

  • Moderate Your Alcohol Intake and Avoid Smoking :

    Alcohol can dangerously lower blood sugar in people with diabetes who take insulin or diabetes pills. If is not advisable to drink alcohol, talk to your doctor or dietitian about how to drink it safely and in what proportion. Pregnant women should not drink any alcoholic beverages. Red wine is generally preferred occasionally on the advise of your doctor.

  • Have lots of fluids :

    Have atleast 8-10 glasses of water everyday throughout the day. Fruit juices and cold drinks needs to be avoided instead of it lime water is preferred.

  • Read Food Labels :

    Inculcate a habit of reading food labels on each packaged food product. They give the complete nutritional information of food items like calories, carbohydrates, proteins and fats etc per 100gms.

Hypoglycemia

  • Hypoglycemia is a condition characterized by abnormally low blood glucose (blood sugar) levels, usually less than 70 mg/dl. However, it is important to talk to your health care provider about your individual blood glucose targets, and what level is too low for you.
  • Hypoglycemia may also be referred to as an insulin reaction, or insulin shock.
  • Hypoglycemic symptoms are important clues that you have low blood glucose. Each person’s reaction to hypoglycemia is different, so it’s important that you learn your own signs and symptoms when your blood glucose is low.
  • The only sure way to know whether you are experiencing hypoglycemia is to check your blood glucose, if possible. If you are experiencing symptoms and you are unable to check your blood glucose for any reason, treat the hypoglycemia. Severe hypoglycemia has the potential to cause accidents, injuries, coma, and death.

Signs and Symptoms of Hypoglycemia (happen quickly):

  • Shakiness
  • Nervousness or anxiety
  • Sweating, chills and clamminess
  • Irritability or impatience
  • Confusion, including delirium
  • Rapid/fast heartbeat
  • Lightheadedness or dizziness
  • Hunger and nausea
  • Sleepiness
  • Blurred/impaired vision
  • Tingling or numbness in the lips or tongue
  • Headaches
  • Weakness or fatigue
  • Anger, stubbornness, or sadness
  • Lack of coordination
  • Nightmares or crying out during sleep
  • Seizures
  • Unconsciousness

FAQ’S

  1. What is hypoglycemia / low sugar ?
    A person with abnormally low levels of blood sugar (glucose) has hypoglycemia (BG <70mg/dl). Hypoglycemia is not a disease in itself; it is a sign of a health problem.
  2. What are the symptoms of hypoglycemia?
    Early signs and symptoms of mild hypoglycemia usually include:

    • Hunger
    • Tremor (trembling/shakiness)
    • Sweating
    • Anxiety
    • Irritability
    • Pallor (face goes pale)
    • Heart palpitations
    • Accelerated heart rate
    • Tingling lips

    When the hypoglycemia is more severe the following signs or symptoms are possible:

    • Concentration problems
    • Confusion
    • Irrational and disorderly behavior (similar to somebody who is drunk)
    • Seizures
    • Loss of consciousness
  3. Should I stop medicine if I have hypoglycemia?
    No, one should not completely stop medicines. One should immediately treat hypoglycemia and the contact doctor for any dose adjustment.
  4. What should we eat during hypoglycemia?
    • Preferably consume ½ glass juice
    • Soft drink
    • 3 spoons sugar in water
    • Some fruit
    • 2 Biscuits
  5. Causes of hypoglycemia?
    • Missed meals
    • Intake of food less than regular
    • Alcohol
    • Strenuous exercise
    • Overdose of medication.
  6. Insulin causes hypoglycemia?
    It may cause hypoglycemia.

    • If you take insulin and do not eat your meal or eat less than usual.
    • Overdose of insulin.
  7. I have had hypoglycemia episode while exercise, how can I avoid that ?
    It may be necessary to eat a carbohydrate-containing snack to prevent a low blood sugar especially if the exercise is unplanned or prolonged. Ideally, the snack should be a liquid or readily absorbed form of simple carbohydrate. Remember fiber rich foods such as whole grain breads, fruits, salads or sprouts takes a longer time to digest. High-fat such as chocolates, mithaais or Fiber rich snacks may increase the risk of exercise-related low blood sugars.

Insulin Therapy

Many different types of medications are available to help lower blood sugar levels in type 2 diabetes. Be sure that you talk to your doctor about the right time to take the prescribed medications. If your doctor has recommended you Insulin for your diabetes management, following information would help you with some helpful information. The aim of insulin therapy is to maintain the blood sugar within the range recommended by your doctor.

What is Insulin ?

Everyone needs insulin to help move sugar from the blood into the cell where it can be used for energy. In type 1 diabetes the pancreas make little or no insulin. While Type 2 diabetes is a progressive condition in which the beta cells which makes insulin gradually decrease and no longer function properly. Eventually these cells may not produce enough amount of insulin. Most people with type 2 diabetes may need to take insulin to control their blood sugar levels. Remember controlling your blood sugar is far more important than the treatment you use, whether it’s pills, insulin shots or both. Each person with diabetes is different. So their needs will also be different.

Some facts about insulin:

It is important to understand that when is prescribed by the doctor, the type 2 diabetic patient goes through an array of emotions. It is necessary to understand the facts and benefits about insulin and its therapy.

  • Insulin helps to achieve glycemic targets in an individual
  • It helps to avoid diabetic complications
  • Taking insulin shots doesn’t mean you are in the last stage of disease
  • Increasing the number of times you take insulin everyday doesn’t mean your diabetes is more severe
  • Insulin never cause complications like blindness and skin diseases
  • Once you are on insulin therapy you would be never lifelong on insulin unless and until your body is not able to produce sufficient amount of insulin required for you.
  • Insulin comes with added responsibility
  • Sometimes though your pancreas is still producing insulin you need to start on insulin treatment to have a better sugar control
  • Insulin helps in improving the overall quality of life.

How you can take Insulin:
There are different ways how you can take insulin –

  1. Insulin Syringes: the syringe helps to draw insulin from a vial (Bottle). The syringe has the units marked along the side. These syringes are available in 40 IU and 100 IU
    40IU syringe is with red colour cap and 100IU syringe is with orange cap.
  2. Insulin Pens: These devices can be preloaded with insulin (Disposable Pens) or catridges loaded with insulin (Reusable pen). They are more convenient than traditional vial and syringe with better dosing accuracy and administration.
    • Disposable Insulin Pen : They come as pre-filled insulin devices and have to be thrown away when they are empty. They are more convenient than reusable devices as they come as pre loaded devices, however they are costly than reusable pens and cartridges.
    • Reusable Pens : The pen consist of a cartridge which holds 300 units of insulin. When the cartridge is empty, it is thrown away and is replaces with a new cartridge. No need to replace the insulin pen every time. With proper care, a reusable pen can be used for several years.
  3. Insulin Pumps : An insulin pump is about the size of pager, which delivers a flow of insulin around the clock via the canula under the skin. The pump user controls the amount of insulin by presetting the amount of insulin to be given throughout the 24 hour period.

Where and what time should I inject Insulin :
There are four different sites where you can inject insulin :

  • Outer side of the arm
  • Outer side of the thighs
  • Outer side of abdomen
  • Buttocks

Monitoring Your Blood Sugar

It is important to check the level of blood glucose and keeping its track as its helps in management of diabetes. The purpose of checking is to determine patterns of hyperglycemia( High Sugar Level) and hypoglycemia ( Low sugar level) and use this information to manage your medications, diet and exercise. The hyperglycemia leads to various diabetic complications and hypoglycemia leads to loss of consciousness and diminished cognitive functions ability and if uncontrolled might even lead to death.

Each individual is different and so is their approach in management and treatment. So your doctor decides the testing pattern for you. Some of the standard testing pattern includes :

  1. Fasting ( As soon as you get up in the morning with the fasting period – eating no food for 8 hrs)
  2. Before Lunch
  3. Post Prandial ( After Lunch 2 hrs)
  4. Before Dinner
  5. After Dinner ( 2 hrs later)
  6. At Night ( 2-3am)

The monitoring of blood glucose is done using devices known as glucometers. There are various glucometers which are available and have varied features but however they are easy to use, a very small amount of sample is required for testing and are accurate and reliable to get the reference readings of blood glucose.

How to check your Blood glucose levels :

  1. Wash and dry your hands thoroughly
  2. Prepare the glucose meter. Each meter works a bit differently, so ensure you read the directions carefully. Also get sufficient training from your diabetes educator /Pharmacist for effective use of meter and supplies.
  3. Choose the spot to check, use a different finger each time. It is best to prick the side of the fingertip using the lancet device. Keep the lancet device stick to the finger and push the button.
  4. Squeeze out a drop of blood. If hard to get out gently squeeze the finger. Ensure you squeeze it on to the test strip, some test strips suck blood onto the strip (Follow Manufacture’s direction)
  5. Wait for the results until blood glucose value is displayed on the screen and record them.
  6. Dispose off the lancet

Keeping Records :

Not just monitoring of blood sugar is important, Record keeping is essential in management of all types of diabetes. The testing pattern and the frequency of monitoring vary depending on the type of diabetes. Record keeping helps in understanding and keeping track of how daily activities (Diet, exercise etc) is affecting blood sugar level.

Oral Glucose Tolerance Test

For Oral Glucose Test, the patient is asked to fast for about 10-16 hours preferably overnight. However, one can
consume water during the fasting. The next morning, a blood sample is collected and analyzed to give a baseline reading. This is the initial test and the patient is asked to drink a liquid with 75 g of glucose content within 5 min.
Once the glucose water in ingested and absorbed into the bloodstream, another blood test is taken approximately after 30 minutes. Similarly tests will be continued after duration of 1, 2 and 3 hours of drinking glucose water. Each of the 5 tests helps to determine how the body responds to the sugary liquid. It is extremely important to take the test after fasting.
The 5 tests will display the fluctuating blood sugar levels in the body over time. For a non-diabetic person, the levels will spike and quickly drop down to normal, however for a person with diabetes; the level will escalate and fall in a slower rate.

A person should remain seated for the duration of test and do not smoke until the test is completed. Even drinking black coffee or smoking a cigarette can affect the levels drastically.

Physical Activity

Regular physical activity is a key part of managing diabetes along with proper meal planning, taking medications as prescribed, and stress management.

When you are active, your cells become more sensitive to insulin so it can work more efficiently. Your cells also remove glucose from the blood using a mechanism totally separate from insulin during exercise.

Physical activity is also important for your overall well being, and can help with many other health conditions.

Benefits of Regular physical activity:

  • Lowers blood pressure and cholesterol
  • Lowers your risk for heart disease and stroke
  • Burns calories to help you lose or maintain weight
  • Increases your energy for daily activities
  • Helps you sleep better
  • Relieves stress
  • Strengthens your heart and improves your blood circulation
  • Strengthens your muscles and bones
  • Keeps your joints flexible
  • Improves your balance to prevent falls
  • Reduces symptoms of depression and improves quality of life

Types of exercise:

Two types of physical activity are most important for managing diabetes: aerobic exercise and strength training.

  • Aerobic Exercise:

    Aerobic exercise helps your body use insulin better. It makes your heart and bones strong, relieves stress, improves blood circulation, and reduces your risk for heart disease by lowering blood glucose and blood pressure and improving cholesterol levels.

    Recommended: Aiming for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week. Spread your activity out over at least 3 days during the week and try not to go more than 2 days in a row without exercising.

    Note: Moderate intensity means that you are working hard enough that you can talk, but not sing, during the activity. Vigorous intensity means you cannot say more than a few words without pausing for a breath during the activity.

    Examples of aerobic activities:

    • Lowers your risk for heart disease and stroke
    • Brisk walking (outside or inside on a treadmill)
    • Brisk walking (outside or inside on a treadmill)
    • Dancing
    • Low-impact aerobics
    • Swimming or water aerobics
    • Playing tennis
    • Stair climbing
    • Jogging/Running
    • Hiking
    • Rowing
    • Ice-skating or roller-skating
    • Cross-country skiing
    • Moderate-to-heavy gardening
  • Strength Training

    Strength training (also called resistance training) makes your body more sensitive to insulin and can lower blood glucose.

    It helps to maintain and build strong muscles and bones, reducing your risk for osteoporosis and bone fractures.
    The more muscle you have, the more calories you burn – even when your body is at rest.

    Preventing muscle loss by strength training is also the key to maintaining an independent lifestyle as you age.

    Recommended : Doing some type of strength training at least 2 times per week in addition to aerobic activity.

    Examples of strength training activities:

    • Lowers your risk for heart disease and stroke
    • Weight machines or free weights at the gym
    • Using resistance bands
    • Lifting light weights or objects like canned goods or water bottles at home
    • Calisthenics or exercises that use your own body weight to work your muscles (examples are pushups, sit ups, squats, lunges, wall-sits and planks)
    • Classes that involve strength training
    • Other activities that build and keep muscle like heavy gardening
  • Yoga

    A number of studies show that if you have diabetes, yoga can benefit you in several ways.

    Yoga can help lower body fat, fight insulin resistance, and improve nerve function — all important when you have type 2 diabetes

    Yoga is also a great diabetic stress reducer.

    One of the advantages of yoga as an exercise is that you can do it as often as you like.

  • Tai chi

    Tai chi, a series of movements performed in a slow and relaxed manner over 30 minutes, has been practiced for centuries.

    At least one small study has confirmed it is an excellent choice of exercise for type 2 diabetes.

    Tai chi is ideal for people with diabetes because it provides fitness and stress reduction in one.

    Tai chi also improves balance and may reduce nerve damage, a common diabetic complication, although the latter benefit remains unproven.

Be More Active Throughout the Day:

In addition to formal aerobic exercise and strength training, there are many chances to be active throughout the day.

Remember – the more you move, the more calories you burn and the easier it is to keep your blood glucose levels in on target!

More and more research is finding that sitting too much for long periods of time is harmful to our health.

Just getting up once an hour to stretch or walk around the office is better than sitting for hours on end in a chair. Take every opportunity you can to get up and move.

Here are just a few ways you can do it:

  • At Work

    • Take the stairs instead of the elevator at the office and in the parking garage
    • Get up once an hour while you are at work and take a quick walk around your office
    • Stand up and stretch at your desk
    • If you go out for lunch, walk to the restaurant
    • If you take public transportation to work, get off a stop earlier and walk the rest of the way to your office
    • Use a speaker or mobile phone so you can pace around your office during conference calls
    • Try some chair exercises during the day while at your desk
  • At Home

    • Take the dog for a walk around the block
    • Do your own yard work such as mowing the lawn or raking leaves
    • Do your own housework such as vacuuming, dusting, or washing dishes
    • Play with the kids – play catch or throw the Frisbee around
    • Walk in place during the commercials of your favorite television show
    • Carry things upstairs or from the car in two trips instead of one
    • Walk around the house or up and down stairs while you talk on the phone

FAQ’S

  1. What is beneficial – yoga / walk / gym?
    Any form of physical activity is good as long as you doing it sincerely. Some exercises / asana are restricted considering the complications one has. One should check with the physiotherapist for the same.
  2. What type of walk should be done? Fast or slow?
    Ideally brisk or fast walk is the right approach. But every patient has individual needs, so one should seek permission from his doctor accordingly.
  3. I cannot walk due to joint pains? What can I do compensate?
    Doing exercises with hand weights, elastic bands, or stretches three times a week builds muscle. When you have more muscle and less fat, you’ll burn more calories because muscle burns more calories than fat. Strength training can help make daily chores easier, improving your balance and coordination, as well as your bones’ health.
  4. I feel very weak while I go for a walk? What should I do?
    One should check blood glucose values before you leave for walk. If lower than 100mg/dl, one should eat a fruit or Milk based food and then go.
  5. How exercise helps in controlling diabetes?
    Exercise is a powerful tool for controlling your diabetes.
  • It helps your cells take in glucose by making insulin more effective and keep your blood sugar at normal levels.
  • It helps in maintain weight.
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