Himalaya Livline | Vol 6 | No. 5 | Sep–Dec 2023 | 13 Patient Education Effective Ways to Manage Diabetes Diabetes is on the rise worldwide and is a major cause of blindness, heart attack, stroke, and kidney failure. In 2019, diabetes was the direct cause of 1.5 million deaths globally, and 48% of all deaths due to diabetes occurred before the age of 70.1 There is no cure for diabetes, but maintaining optimal body weight, eating healthy, and being physically and mentally active can help manage the disease.2 The long-term detrimental effects of diabetes can be reduced by keeping blood glucose level within the recommended range.3 The following are a few tips that can be given to your patients to manage diabetes. Maintaining a healthy weight: Obesity is one of the major causes of type 2 diabetes (T2D). Exercising regularly and working on the muscles improves the body’s ability to use insulin and absorb glucose more efficiently. Studies suggest that brisk walking, at least for 30 minutes every day, reduces the risk of developing type 2 diabetes by 30%. For best results, one should aim for at least 150 minutes of moderate-intensity fitness activities (eg, swimming, cycling, lawn mowing, and dancing) per week.4,5 Choosing a healthy diet: Consuming whole grains (eg, brown rice, whole oats, and buckwheat) leads to low and slow increases in blood glucose and insulin, as these are slow-digesting carbohydrates. This further helps lower the glycemic index. Also, fruits (eg, apples, strawberries, blueberries, and melons), vegetables (eg, lettuce, broccoli, cucumbers, green beans, and tomatoes), pulses (eg, beans, chickpeas, and lentils), and dairy products (eg, unsweetened yogurt and milk) are beneficial. Foods with healthy fats such as unsalted nuts, seeds, avocados, olive oil, rapeseed oil, and sunflower oil are recommended. Consuming saturated fats present in red and processed meat, fried foods, cakes, biscuits, pies, and pastries must be avoided, as these can increase cholesterol and blood glucose level.5,6 Consuming less sugar and salt: Reducing sugar intake helps control blood glucose level and maintain a healthy weight. Sugary drinks, energy drinks, and fruit juices can be replaced with water, plain milk, or tea/coffee without sugar. Similarly, excess salt consumption is harmful, as it can increase the risk of hypertension. Keeping a check on daily salt intake is important. Individuals with diabetes should limit their salt intake to 6 g (1 teaspoon) per day.5 Avoiding smoking: Smoking increases the risk of T2D and various other associated complications. Smokers are at a 50% higher risk of developing T2D than nonsmokers, and heavy or chain smokers have an even higher chance. So, smoking should be avoided to help mitigate these risks.4,7 References 1. World Health Organization. Diabetes. https://www.who.int/. Published April 5, 2023. Accessed June 1, 2023. 2. Centers for Disease Control and Prevention. What is diabetes? https://www.cdc.gov/. Reviewed April 24, 2023. Accessed June 1, 2023. 3. BetterHealth Channel. Diabetes: long-term effects. https://www.betterhealth.vic.gov. au/. Reviewed March 23, 2021. Accessed June 1, 2023. 4. Harvard T.H. Chan. Simple steps to preventing diabetes. https://www.hsph.harvard. edu/. Accessed June 1, 2023. 5. Diabetes UK. 10 Tips for healthy eating with diabetes. https://www.diabetes.org.uk/. Accessed June 1, 2023. 6. American Diabetes Association. Get smart on carbs. https://diabetes.org/. Accessed June 12, 2023. 7. Mayo Clinic. Diabetes care: 10 ways to avoid complications. https://www.mayoclinic. org/. Published January 29, 2022. Accessed June 1, 2023.
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