World Diabetes Day (WDD) is the primary global awareness campaign focusing on diabetes mellitus and is held on 14th November each year. You! takes a look...
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According to International Diabetes Federation (IDF), one in every two people with diabetes is undiagnosed. A lack of knowledge about diabetes means that spotting the warning signs is not just a problem for older people, but is an issue impacting a cross-section of society. This is a major concern, due to the signs being milder in type 2 diabetes, the most prevalent form of the condition, responsible for around 90 per cent of all diabetes.
Left untreated or unmanaged, diabetes can lead to life-changing complications. These include blindness, amputation, kidney failure, heart attack and stroke. Diabetes was responsible for four million deaths in 2017.
Observed annually on 14th November, World Diabetes Day (WDD) is the world’s largest diabetes awareness campaign reaching a global audience of over 1 billion people in more than 160 countries. The campaign draws attention to issues of paramount importance to the diabetes world and keeps diabetes firmly in the public and political spotlight. The theme for this year is ‘Family and Diabetes’.
The early signs and symptoms of type 2 diabetes can include: frequent urination, increased thirst and hunger, lethargy and blurry vision. Small cuts and wounds may take weeks or months to heal. Slow wound healing also increases the risk of infection. One can get a condition known as neuropathy (tingling, numbness, or pain in the hands or feet), which can worsen over time and lead to more serious complications if a person does not get treatment for their diabetes.
Moreover, yeast infections tend to occur on warm, moist areas of the skin, such as the mouth, genital areas, and armpits. And, patches of dark skin forming on the creases of the neck, armpit, or groin can also signify a higher risk of diabetes.
When we talk about diabetes, we generally focus on what we should or shouldn’t eat. Whether it’s your diet or the types of medicines you take like herbal, homeopathic and allopathic. While these are significant to treat the condition, we often ignore an aspect that should be practiced: exercise. It can not only help control the sugar levels but also help prevent the onset of the disease in pro-diabetics. According to Karachi-based Diabetologist Dr Azeem Rajput, “In a recent study, it was found that exercise lowered high blood sugar level values by 0.7 percentage point in diabetics taking different medications and following a variety of diets.”
However, bear in mind that diabetics should only opt for mild exercises and that too in consultation with their doctors as conditions vary from patient to patient.
“In case of HbAIc (high glucose level), all forms of exercise like aerobic, walking and cycling are good at lowering HbA1c values in people with diabetes. Patients who walk for 20 minutes can prevent developing other complications from diabetes like heart disease or arthritis. These exercises help to lower insulin resistance in even older adults with abdominal obesity. Combining two or three types of exercises are more beneficial than doing either one alone,” informs Dr Rajput.
“For women, they should spend at least four to five hours a week doing moderate exercises like walking. It’s a safe exercise and all you need is to have a supportive pair of shoes and a safe place to walk, so you can start anytime. In fact, you can meet your recommended minimum target for aerobic fitness by going for a brisk 30-minute walk five days a week. Moreover, household chores involve a lot of body activity,” he advises.
For people with lower joint pain, he suggests low-impact exercise. “Cycling, for example, can help you meet your fitness goals while minimising strain on your joints. Moreover, aquatic activities are joint-friendly options such as swimming and water aerobics. It can give your heart, lungs, and muscles a workout, while putting little stress on your joints, and can help lower blood sugar levels, much like land-based exercise does,” he recommends.
Another useful activity is yoga. According to Yoga Master Sana Nazir, yoga is extremely useful in managing blood pressure, cholesterol levels and weight. Moreover, it helps improve the quality of your sleep and your mood. “I recommend that diabetics should join a class at a local gym rather than work on their own. A trained professional can help you learn how to move from one pose to another, using the proper posture and breathing technique. Talk to your doctor and fitness master before starting a new fitness routine. They can help you learn how to stay safe and minimise your risk of injury, while meeting your fitness goals,” she stresses.
The best time to work-out is 1-3 hours after taking a meal, when the blood sugar level is higher in the body. Patients who take insulin must test their blood sugar before exercising. If the sugar level is below 100 mg/dL before the work-out, eat a piece of fruit ot have a small snack to avoid hypoglycemia. Testing again in 30 minutes later will show whether your blood sugar level is stable or not.
It’s also a good idea to check your blood sugar after any particularly gruelling workout or activity. If you’re taking insulin, your risk of developing hypoglycemia may be highest six to 12 hours after exercising. To reiterate, patients should also consult their doctors about what type of exercises are good for them. If your blood sugar blood sugar is too high (over 250), it is risky to do exercise in such condition, because exercise can sometimes raise blood sugar even higher. It’s always recommended to start gradually and build up to your required level of activity.
While working out, diabetics should always wear a medical alert bracelet indicating that they take insulin. Though this practice is not common, it is very necessary. Also, carry some sweets, biscuits or glucose tablets with you in case your blood sugar drops precipitously while doing exercises.
