DEBILITATING DISEASE:UNDERSTANDING
ITS LIFESTYLE MODIFICATIONS
Lifestyle Modifications:
Few basic lifestyle modifications that can help to control diabetes are as described below
1}.Blood Sugar Level Monitoring At Home-
Many yoga practices such as postures, pranayama, relaxation, and meditation, have been found to be beneficial in the management of type 2 diabetes; however, their judicious use is recommended after a careful assessment of a patient's overall health, individual requirements, associated risk factors, and contraindications and should be learned under the guidance of a qualified yoga professional.[10].By considering the person as a whole, including physical inactivity and poor health behaviours, yoga practices of high or low intensity may be prescribed.[11]. Yoga results in improvements in physical exercise, behavioural changes, and dietary practices, in addition to its effects on relaxation and stress management. [12].Yoga participation has been correlated with both fruit and vegetable intake, as well as improved eating habits and mindful eating practices.[11]Meditation and ability to heighten mindfulness may be beneficial in controlling binge-eating patterns. Mindful eating in diabetes has shown to facilitate improvements in dietary intake, modest weight loss, and glycaemic control.[13]. The various postures during yoga practice help to improve the sensitivity of β-cells to glucose, thereby improving insulin secretion, and increase the blood supply to the muscle and muscle relaxation, thereby improving glucose uptake. Improvements in hormonal homeostasis also improve glycaemic control in people with diabetes mellitus.[14].
5}.Pursue Body Weight Control If Applicable To You-
Consult your health care provider if you need help with quitting smoking. Smoking can increase insulin resistance and reduce blood flow, increasing your risk of diabetes and other diabetes-related diseases, such as atherosclerosis, heart disease, and neuropathy.[17].
7}.Stress Management If Applicable To You-
When you feel emotional or physical stress, your body responds with a fight-or-flight response to manage the situation. Stress doesn't cause diabetes, but over the long term, it can lead to higher levels of a stress hormone called cortisol. Over time, that hormone can reduce insulin secretion.[18]. There are many different ways of dealing with stress, such as meditating, exercising, and journaling. Find a method that you enjoy and that helps you. In case, if you feel chronically stressed, consider seeing a mental health professional, working with a lifestyle coach, or joining a support group.
In conclusion, living with diabetes type 2 requires significant lifestyle modifications in order to manage the condition effectively and avoid complications. Adopting a healthy diet, engaging in regular physical activity, managing stress levels, quitting smoking, limiting alcohol consumption, and getting sufficient sleep are all important components of a diabetes management plan. With the right lifestyle modifications, individuals with diabetes can lead happy and fulfilling lives.
[5]. Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc Med. 2017; 2(1):e000143. doi:10.1136/bmjsem-2016-000143
[7]. Yamanouchi K, Shinozaki T, Chikada K, Nishikawa T, Ito K et al. (1995) Daily walking combined with diet therapy is a useful means for obese NIDDM patients not only to reduce body weight but also to improve insulin sensitivity. Diabetes Care 18: 775–778. doi: 10.2337/diacare.18.6.775. PubMed: 7555502. [PubMed] [CrossRef] [Google Scholar]
[8]. Ligtenberg PC, Hoekstra JB, Bol E, Zonderland ML, Erkelens DW (1997) Effects of physical training on metabolic control in elderly type 2 diabetes mellitus patients. Clin Sci (Lond) 93: 127–135. PubMed: 9301427. [PubMed] [Google Scholar]
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[15]. Center for Disease Control. Accessed from-Pre-diabetes your chance to prevent type 2 diabetes.
[16]. Centers for Disease Control and Prevention. Accessed from-Healthy weight, nutrition, and physical activity: Assessing your weight.
[18]. Kamba A, Daimon M, Murakami H, Otaka H, Matsuki K, et al. Association between higher serum cortisol levels and decreased insulin secretion in a general population. PLoS One. 2016 Nov 18;11(11):e0166077. doi:10.1371/journal.pone.0166077
[20]. American Heart Association. Accessed from- Sound the fiber alarm! Most of us need more of it in our diet.
1}.Blood Sugar Level Monitoring At Home-
A device called glucose meter can inform about your sugar level by just a drop of blood. Many type 2 diabetes patients need to check their blood sugar level twice a day while others might have to check more often based on individual case. According to Medline Plus medical encyclopaedia, it is important to monitor your sugar levels so that to know the following:
In short, blood sugar level monitoring will inform your health care provider or your doctor about how well your diet, exercise, and medicines are working.
- If the diabetes medicines you're taking have a risk of causing hypoglycemia i.e.low blood sugar.[1]
- If you are on right track regarding your nutrition and activity choices to regulate your blood sugar.[1]
- If the blood sugar number needs adjusting the dose of insulin or other medicine you are taking.[1].
In short, blood sugar level monitoring will inform your health care provider or your doctor about how well your diet, exercise, and medicines are working.
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| Diabetes friendly diet should be part of the lifestyle modifications |
2}.Following Healthy Diabetes Friendly Diet-
It has been found in studies that nutritious meal rich in plants can reduce the risk of diabetes.[2].Example-fruits, vegetables, whole grains, legumes, nuts, and seeds. They are nutrient-dense, satisfying and contain filling fiber, vitamins, minerals, and antioxidants that can reduce oxidative stress which is a contributing factor in the development of diabetes.
Opting for high-fiber starches such as whole grains, root vegetables, and legumes, rather than refined carbohydrates like white bread, snack foods, and desserts. Regular consumption of root vegetables, leafy greens, and apples has been associated with a lower risk of diabetes.[2].
Fiber-the indigestible part of carbohydrates, helps keep you full because it is digested slowly. Diets with plenty of fiber can help manage your weight and benefit your heart health.[20]. Hence, it’s important to eat plenty of low carb foods that are rich in fiber, including nuts, seeds, and leafy greens.
Some research has shown that following a mediterranean-style eating plan is associated with a decreased risk of diabetes and a reduced risk of developing diabetes in people with cardiovascular disease.[21].Mediterranean diet typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods such as chips, microwave popcorn, convenience meals and processed meat; added sugar, and refined grains should be restricted.[22]. Examples- vegetables, fruits, nuts, seeds, legumes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
It has been found in studies that nutritious meal rich in plants can reduce the risk of diabetes.[2].Example-fruits, vegetables, whole grains, legumes, nuts, and seeds. They are nutrient-dense, satisfying and contain filling fiber, vitamins, minerals, and antioxidants that can reduce oxidative stress which is a contributing factor in the development of diabetes.
Opting for high-fiber starches such as whole grains, root vegetables, and legumes, rather than refined carbohydrates like white bread, snack foods, and desserts. Regular consumption of root vegetables, leafy greens, and apples has been associated with a lower risk of diabetes.[2].
Fiber-the indigestible part of carbohydrates, helps keep you full because it is digested slowly. Diets with plenty of fiber can help manage your weight and benefit your heart health.[20]. Hence, it’s important to eat plenty of low carb foods that are rich in fiber, including nuts, seeds, and leafy greens.
Some research has shown that following a mediterranean-style eating plan is associated with a decreased risk of diabetes and a reduced risk of developing diabetes in people with cardiovascular disease.[21].Mediterranean diet typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods such as chips, microwave popcorn, convenience meals and processed meat; added sugar, and refined grains should be restricted.[22]. Examples- vegetables, fruits, nuts, seeds, legumes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
Basically mediterranean diet means as listed below-
3}.Eating enough healthy fats, such as omega-3 fatty acids, and limiting your intake of trans and saturated fats can also reduce your risk of diabetes.[3 ]Few examples of foods containing omega-3 fatty acids are: olives, avocadoes, flaxseeds, walnuts etc. Aim to eat fatty fish twice a week, use low-fat dairy products, and limit processed meat.[4]. Few examples of fatty fish high in omega-3 fatty acids are salmon, tuna, mackerel, herring, trout, sardines. Low fat yogurt, low fat milk or low-fat cheese are few examples of low-fat dairy products. Canned chicken, or meat, sausages, hot dog, salami, ham, cured bacon, fast food chicken nuggets etc are all examples of processed meats.
- Eating vegetables, fruits, nuts{Examples-hazelnuts, almonds, pistachios, cashewnuts ,etc}, seeds {Examples: pumpkin seeds, sunflower seeds,chia seeds,feenugreek seeds, sesame seeds, etc},legumes{for examples: lentils, kidney beans, peanuts, chickpeas, soybeans, green peas, etc.},potatoes, whole grains { examples: brown rice, oats, quinoa, barley, buckwheat, bulgur, etc}, herbs {Examples: aloe vera, ginger, turmeric, cinnamon, etc}, spices {examples:rosemarry, oregano, basil, cloves, garlic, turmeric,etc}, fish, seafood, and extra virgin olive oil.
- Eating in moderation: poultry, eggs, cheese, and yogurt.
- Eating rarely: red meat {examples; beef, lamb, pork, goat, mutton, etc},sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.
- Water is the ideal beverage in mediterranean diet plan. This diet also includes moderate amounts of red wine — around one glass per day. However, it is optional and should be avoided by pregnant people, or those who are on certain medications which might interact with alcohol adversely or those who are having difficulty drinking in moderation. Tea or coffee are also healthy beverage choices in mediterranean diet plan but no added sugar or creams should be done while having fruit juice in moderation is okay but instead having whole fruits is way better to have added advantage of fibers in them. All things considered; you can adapt the principles of the Mediterranean diet in a way that works for you. If you dislike salmon and sardines but whole wheat pasta and olive oil are your favourites, start building delicious, Mediterranean-inspired meals with foods you love.
3}.Eating enough healthy fats, such as omega-3 fatty acids, and limiting your intake of trans and saturated fats can also reduce your risk of diabetes.[3 ]Few examples of foods containing omega-3 fatty acids are: olives, avocadoes, flaxseeds, walnuts etc. Aim to eat fatty fish twice a week, use low-fat dairy products, and limit processed meat.[4]. Few examples of fatty fish high in omega-3 fatty acids are salmon, tuna, mackerel, herring, trout, sardines. Low fat yogurt, low fat milk or low-fat cheese are few examples of low-fat dairy products. Canned chicken, or meat, sausages, hot dog, salami, ham, cured bacon, fast food chicken nuggets etc are all examples of processed meats.
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| Regular physical exercise is crucial for overall health and well-being |
4}.Regular Physical Activity Session-
Exercise is important for your overall health, improving your energy and mood, and reducing your risk of heart disease, obesity, and insulin resistance (a precursor to type 2 diabetes). When your cells resist insulin, glucose is not used for energy and builds up in your blood instead. Exercise improves insulin sensitivity.[5].Doing a combination of aerobic and weight resistance exercises is key. Weight training increases your lean body mass, which can improve your metabolism. Having lean body mass makes your body more efficient at using calories, which can help you maintain the healthiest weight for you. In turn, that reduces your risk for diabetes.[23].As per World Health organisation, all patients should be advised to practise regular daily physical activity appropriate for their physical capabilities (e.g walking). Most adults should engage in at least 150 minutes of moderate or vigorous-intensity aerobic activity per week, spread over at least 3 days.[6]. Aerobic exercises comprise of swimming, cycling, treadmill, walking, rowing, running and jumping rope.[7,8]. It is a good practice to always check with your health care provider before beginning an exercise program. According to Centeres for disease control and prevention, exercise goal should be to get at least 150 minutes per week of moderate-intensity physical activity. One way to do this is to try to fit in at least 20 to 25 minutes of activity every day. Also, on 2 or more days a week, include activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).[9].Examples of moderate intensity physical activities include the following:
1) Walking briskly
2) Doing housework
3) Mowing the lawn
4) Dancing
5) Swimming
6) Bicycling
7) Playing Sports
Try walking, jogging, or biking for 30 to 60 minutes every day as an aerobic exercise. Pick an activity that you enjoy and you are more likely to stick with. Bring food or juice with you in case your blood sugar gets too low. Drink extra water. Try to avoid sitting for more than 30 minutes at any one time. Wear a diabetes ID bracelet, in case of an emergency, people know you have diabetes and can help you get the right medical attention.[1].
Overall, it is a good practice to always check with your health care provider before beginning an exercise program and they can help choose an exercise program that is safe for your individual case.
1) Walking briskly
2) Doing housework
3) Mowing the lawn
4) Dancing
5) Swimming
6) Bicycling
7) Playing Sports
Try walking, jogging, or biking for 30 to 60 minutes every day as an aerobic exercise. Pick an activity that you enjoy and you are more likely to stick with. Bring food or juice with you in case your blood sugar gets too low. Drink extra water. Try to avoid sitting for more than 30 minutes at any one time. Wear a diabetes ID bracelet, in case of an emergency, people know you have diabetes and can help you get the right medical attention.[1].
Overall, it is a good practice to always check with your health care provider before beginning an exercise program and they can help choose an exercise program that is safe for your individual case.
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| Yoga inclusion as lifestyle modification will help to attain holistic health and well-being because of its multiple health benefits |
Yoga Exercises:
Many yoga practices such as postures, pranayama, relaxation, and meditation, have been found to be beneficial in the management of type 2 diabetes; however, their judicious use is recommended after a careful assessment of a patient's overall health, individual requirements, associated risk factors, and contraindications and should be learned under the guidance of a qualified yoga professional.[10].By considering the person as a whole, including physical inactivity and poor health behaviours, yoga practices of high or low intensity may be prescribed.[11]. Yoga results in improvements in physical exercise, behavioural changes, and dietary practices, in addition to its effects on relaxation and stress management. [12].Yoga participation has been correlated with both fruit and vegetable intake, as well as improved eating habits and mindful eating practices.[11]Meditation and ability to heighten mindfulness may be beneficial in controlling binge-eating patterns. Mindful eating in diabetes has shown to facilitate improvements in dietary intake, modest weight loss, and glycaemic control.[13]. The various postures during yoga practice help to improve the sensitivity of β-cells to glucose, thereby improving insulin secretion, and increase the blood supply to the muscle and muscle relaxation, thereby improving glucose uptake. Improvements in hormonal homeostasis also improve glycaemic control in people with diabetes mellitus.[14].
5}.Pursue Body Weight Control If Applicable To You-
If you can maintain a weight that's healthy for you or lose 5%-7% of your body weight if you are overweight, you can reduce your risk of diabetes.[15]. Carrying excess weight—especially in your midsection—is associated with type 2 diabetes.[16].Weight reduction is very challenging task especially if you have been trying it for long and not found satisfactory outcome. In such cases, consulting your registered dietician to create a meal plan that will work for you and that you can stick to. Your dietician will take into account your food preferences, culture, schedule, and nutritional needs to best serve your individual diet plan.
6}.Stop Smoking If You Are A Smoker-
7}.Stress Management If Applicable To You-
8}.Proper Sleep Management-
Getting 7 to 8 hours of sleep a night may reduce your risk of developing diabetes.[19]. People with diabetes are more likely to have sleep issues, and people with sleep issues are more likely to have diabetes. Studies have shown that sleep problems can increase the risk of insulin resistance and prediabetes.[19]. Not getting enough sleep can also disrupt your mood and is associated with an increased risk of high blood pressure, weight challenges, and a weakened immune system.[19].Hence, maintaining proper sleep cycle is mandatory for excellent health.
In conclusion, living with diabetes type 2 requires significant lifestyle modifications in order to manage the condition effectively and avoid complications. Adopting a healthy diet, engaging in regular physical activity, managing stress levels, quitting smoking, limiting alcohol consumption, and getting sufficient sleep are all important components of a diabetes management plan. With the right lifestyle modifications, individuals with diabetes can lead happy and fulfilling lives.
FAQ:
Q1.What is a debilitated patient?
Ans. A debilitated patient refers to an individual who suffer from a lack of physical, cognitive, or emotional functioning due to various factors that can cause debilitation, such as chronic medical conditions (e.g., cancer, heart disease, stroke), cognitive decline (e.g., Alzheimer's disease, dementia), and physical injury or disability.
Q2.What is a debilitating pain?
Ans.Debilitating pain is a serious health condition that can negatively impact an individual's physical, emotional, and mental well-being.It can have a profound effect on an individual's quality of life.This includes patients suffering from conditions such as arthritis, fibromyalgia, neuropathic pain, migraines, or others. It is essential to recognize the symptoms of debilitating pain, seek medical attention, and find appropriate treatment to manage the pain.
Q3. Is depression a debilitating disease?
Ans. Depression is a common psychiatric disorder that affects millions of people around the world, and it can be caused by a combination of biological, environmental, and psychological factors.Depression can be a debilitating disease that affects individuals physically, emotionally, and mentally, and requires appropriate treatment to manage symptoms.
Q4. Is anxiety a debilitating illness?
Ans. Anxiety is a mental disorder and a debilitating illness that affects millions of people worldwide.It is characterized by excessive worry, fear, and nervousness about everyday situations or imaginary events.Anxiety can be mild or severe and can significantly impact a person's daily life.It is caused by a combination of genetic, environmental, and psychological factors.There are several practical tips and techniques for managing anxiety, including exercise, relaxation techniques, and cognitive-behavioral therapy.Seeking professional help is critical in the management and treatment of anxiety disorder.
References:
[1].MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US); [updated 2020, June 24] Type 2 diabetes - self-care (reviewed on 2/1/2022).Retrieved on 12/1/2023 from-Type 2 diabetes - self-care: MedlinePlus Medical Encyclopedia
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[23]. Willoughby D, Hewlings S, Kalman D. Body composition changes in weight loss: strategies and supplementation for maintaining lean body mass, a brief review. Nutrients. 2018;10(12):1876. doi:10.3390/nu10121876