ASK MAYA APA
Dear Maya Apa,
I have recently been diagnosed with type 2 diabetes. I am not sure how to take care of myself. Can you give me some tips please?
Troubled
Dear Troubled,
It is upsetting to hear that you have diabetes. Type 2 diabetes means your body is resistant to insulin, and cannot use it to break blood sugar appropriately. There is no cure for type 2 diabetes, however, it can be managed. Balancing the food intake, along with exercise and medicine (if prescribed) can keep your blood glucose in a healthy range.
You might ask yourself, "Does diabetes mean that I have to be scared?" The answer to that will be, "No." With diabetes you can still live a long and healthy life. Changes in lifestyle are often advised to the newly diagnosed person to help with their condition. Having an active lifestyle helps you control your diabetes by bringing down your blood sugar.
The recommended lifestyle interventions include -
Physical activity
Sedentary habits especially watching TV are associated with significantly higher risks for obesity and type 2 diabetes. Once you are diagnosed you should take two-and-a-half hours a week of moderate intensity physical activity, or an hour and 15 minutes of high intensity exercise. This may include- brisk walking, jogging, cycling, swimming and/or skipping.
Weight loss
Eating well helps manage your blood glucose levels, as well as, your body weight. Being overweight is the number one risk factor for type 2 diabetes. This can be overcome. If your Body Mass Index (BMI) is 25 - 29 (overweight), or higher (obese), you should definitely try to lose weight.
Eat healthy
Eating well is very important when you have diabetes, because what you eat affects your blood sugar. There is no such thing as a single diabetes diet. You should replace refined carbohydrates with whole grain foods and increase intake of vegetables, fruits, beans, lentils and other foods high in dietary fibre. You can schedule an appointment with a dietician who can lay out a diet plan for you according to your BMI and needs.
Manage stress
Stress level can affect your blood glucose. When you are stressed your glucose level automatically goes up. Anxiety also might disrupt your blood glucose making it difficult for you to manage your diabetes. Taking deep breaths, doing yoga and meditation, and replacing negative thoughts with positive ones can help you with anxiety, and in turn, help you maintain blood sugar level.
Stop smoking
With diabetes your chances of getting health problems like heart disease, eye disease, stroke, kidney disease, blood vessel disease, nerve damage, and feet related problems increases, but if you smoke, this risk increases even further.
Get regular checkups
And last but not the least, you should always get regular checkups. This is because diabetic patients have an increased risk of heart disease, high blood pressure and cholesterol issues. The more you know about factors that influence your blood sugar level, the more you can anticipate fluctuations and plan accordingly.
If you have further questions, please ask on our website (maya.com.bd) or on the Maya Apa App.
Always by your side,
Maya Apa
Photo: Collected
If you have any questions regarding gynaecology and reproductive health please mail to: lifestyleds@yahoo.com. All mails will be forwarded to the expert panel of Maya.com