Therapeutic Lifestyle changing in DIABETES: what it’s all about?

What is Therapeutic Lifestyle changing (TLC)?

We have started realising for the last few years the curse of modernisation on our health. This is also referred as “TV and Couch syndrome” as we will be watching TV and taking chips and drinks (soft and hard!). Computer based work in different professions has worsened the scene. In this way more and more we are neglecting the need for being active, maintaining ideal body weight and eating healthy food.

Diabetes, heart problems, cancer and what not are on the rise, and are going to do so unless we start intervening. The term we are using now-a-days is TLC, which basically means to eat a healthy balanced food, avoid too much fast or fatty food, maintaining regular timing of food, maintaining ideal weight, regular exercise, health awareness, regular health checks, etc.

What is regional obesity?

The traditional definition of obesity includes a measure of height/weight and defined as Body Mass Index (BMI). Now with the advancement of science we are realising regional obesity is much more important for health. Here we measure the girth of waist and hip and express that as a ratio called Waist Hip Ratio (WHR). We describe this as a shape like an apple i.e., middle protrusion of the tummy, so called potbelly. For men less than 0.85 is normal WHR and for women it is less than 0.90.

What are the bad effects of regional obesity?

Regional obesity is associated with a cluster of metabolic problems such as Diabetes, high blood pressure, high cholesterol, arteriosclerosis (hardening of blood pipes) which all lead to problems with the heart (heart attack) and brain (stroke). Medically we call this as Syndrome X. The other concern is back pain; because of the potbelly the forward curvature of the lumbar spine increases and is one of the risk for disc problem and spondylitis.

What is the treatment?

First and most important step is to make us aware that regional obesity is bad not only for cosmetic reason but also for health. We need to eat the correct food (like eating plenty of vegetables and optimum fruits on daily basis), which obviously means to avoid high fat and calorie food as much as possible. We need to undertake some form of physical exercise every day for at least 30-45 min. Also we need to keep a regular eye on our BMI, WHR, blood pressure, cholesterol, blood sugar etc.

Is exercise a must for treatment of Diabetes? What type of exercise is advisable?

This is a very important aspect of treatment of Diabetes. It is very advised to do some form of regular exercise like brisk walking, jogging, swimming, running on a treadmill, etc.

You can take part in almost any exercise if your body permits. Exercise sometimes becomes monotonous, so we encourage sports like playing badminton, table tennis, etc. Sports help in continuing exercise with entertainment.

Do I need to walk only in the morning?

Medically walking in the morning or evening does not matter. You should not start exercising immediately after food. Also if you are going for morning walk, it is advisable to take a snack, i.e., tea and two non-sweet biscuits before a walk.

What are the benefits of exercise other than helping in Diabetes control?Exercise helps to keep you fit and active, strengthens the heart and lung, and improves muscle function and circulation. It helps in improving your weight control. Best advantage we believe is that exercise has a “feel good” factor.

What are Do’s and Don’ts of exercise?

Do’s:

1. Start gradually and exercise regularly.

2. Try to make it in the same time everyday.

3. Get involved in active sports like Badminton.

4. Try to eat something before you start.

Don’ts:

1. Do not exercise in empty stomach.

2. Avoid exercise soon after injecting Insulin.

3. Better not exercise if sugars are very uncontrolled.

Can I have drink when I have Diabetes?

Please see the alcohol section.

What about smoking?

Smoking makes your insulin less active, so should be stopped or minimised to the least. Otherwise also smoking is bad for heart and lungs. Also, as you will know smoking can cause cancer in different organs.