Be a healthy diabetic
By Express Features | Published: 15th November 2013 10:40 AM |
Diabetes remains a major, global epidemic that affects 382 million people today. According to Forbes, the number of people with diabetes worldwide is projected to rise to nearly 600 million by 2035. Nearly five million people died last year as a result of diabetes - half of them under the age of 60. It’s not just the scope but also the complexity of diabetes that makes medical research and treatment so urgent and so challenging. Diabetic people too, like everyone else must exercise. If you’ve already managed to hit the gym, here are a few do’s and don’ts you can follow.
l Undergo an extensive medical evaluation particularly for cardiovascular, nervous, renal and visual systems. One should also take permission from their doctor before participating in an exercise program.
l Heart rate and blood pressure has to be checked before and after exercise.
l Breathing pattern has to be maintained. Exhale during the exertion phase
l Choose standardised methods of exercise testing.
l Long duration and high intensity exercise should be avoided.
l Do cardio respiratory exercise like walking, jogging, cycling at least four days a week for about 20 minutes
l Exercise with a partner or under supervision to reduce the risk of problems associated with hypoglycemic (low blood sugar)
l Monitor blood glucose prior to exercise and following, especially when beginning or modifying the exercise program.
l Avoid exercise if fasting.
l To avoid hypoglycemia with exercise, avoid injecting insulin into limbs; an abdominal injection site is preferred.
lExercise at the same time each day with regular pattern of diet and medication.
l Drink water before, during and following exercise to prevent dehydration. Especially on hot days, as blood glucose can be impacted by dehydration.
l Focus on careful foot hygiene and proper foot wear. Well-fitted cotton shocks and athletic shoes are important.
l Do not ignore pain. Discontinue exercise that results in unexpected pain.
Precautions after gymming
l Remove shoes and check your feet for any ulcers, sores, blisters, irritation, cuts and other injuries.
l Check blood glucose level after workout as it can lead to a complication called hypoglycemia
l When exercising late in the evening, an increased intake of carbohydrate is required to minimize nocturnal hypoglycemia
l Proper rest has to be taken for recovery.
l Drink water after exercise to prevent dehydration.
Ensure high complex carbohydrate, moderate proteins, high fiber, low fat diet and high antioxidants in your diet. Diabetic diet need not be a complete deviation from the normal diet.
l Carbohydrates: 60 - 65 per cent of total calories; emphasis on complex carbohydrates but limited to whole grains
l Avoid sugary foods and added sugar
l Proteins: 20 per cent of total calories or one gram per kg ideal body weight
l Fats: 15 per cent of total calories - reducing fat intake; emphasis on omega 3 fatty acids (Fish Oil’s/Flax seeds etc)
l Other nutrients: High Fiber of about 35 - 40gms per day.
l High antioxidants: choose coloured fruits and vegetables
l Avoid alcohol and tobacco
l Restrict starchy vegetables like Potato, Yam, Suran, Beetroot,
l Restrict fruits like Mango, Chickoo, Sitaphal, Grapes and Banana
l Avoid jaggery, chocolates, candy, soda, sweets, fruit juices
l Avoid deep fried snacks and fast foods
l Avoid skipping meals