Diabetes Decoded: Your 7-Step Blueprint To Thriving With Health, Heart, & Happiness

Diabetes is characterised by consistently elevated blood glucose levels, and its uncontrolled presence can lead to various complications such as heart disease, stroke, high blood pressure, , nerve damage, kidney and eye damage. Maintaining a healthy lifestyle with diabetes is crucial for managing this condition effectively. By integrating certain essential strategies into our daily routines, individuals with diabetes can now lead satisfying lives, thanks to advancements in treatment options.

Here are seven tips to help you live a healthy life with diabetes:

1. Adhere to Medication Guidelines: Ensure that you take your prescribed medications as directed by your doctor. Adherence to prescribed medications is vital for keeping blood sugar levels within the normal range.

1. Regular Blood Sugar Monitoring: Regularly monitor your sugar levels, as advised by your doctor. In addition to self-monitoring, undergo an HbA1c test every three months to assess your average blood glucose levels over the past 2-3 months. Aim for an HbA1c level of less than 7 per cent. If the HbA1c is >7.5 despite all efforts, visit your doctor immediately for proper advice on your current treatment plan.

1. Comprehensive Health Check-ups: Get your blood pressure checked regularly. Annually, undergo a comprehensive set of tests, including Lipid Profile, Urine Microalbuminuria, Serum Creatinine, Eye Fundus Examination, and Foot Examination to prevent potential complications associated with diabetes.

1. Balanced Diet: Include whole grains and fibre in your diet, opting for whole wheat flour, brown rice, and other whole-grain cereals. Increase your vegetable intake, creating a colourful plate to ensure a variety of nutrients.

1. Portion Control: Practice portion control, especially when faced with tempting foods. Opt for smaller portions of your favourite dishes to manage your calorie intake.

1. Regular Exercise: Stay active and engage in regular exercise. Choose activities that you enjoy, such as dancing, skipping, cycling, badminton, or swimming. Engage in at least 150 minutes of moderate-intensity aerobic activity per week or 75–150 minutes of vigorous-intensity aerobic activity per week. Physical activity is crucial for managing diabetes effectively.

1. Weight Management: If you are overweight, focus on losing weight. Ideally, aim for a BMI below 23, but even a 5-10 per cent reduction in body weight can significantly contribute to preventing and managing diabetes.

Remember to be kind to yourself throughout this journey. Track your progress, seek support from friends, family, and healthcare professionals, and witness how small efforts each day can contribute to better diabetes control. The Government of Goa stands with you in your efforts, urging individuals with pre-diabetes and diabetes to visit their nearest Primary Health Centre (PHC) and district hospital for free treatment and counselling. Embrace a healthier future with the support you need.

Dr Kedar Raikar

Guest Author Nodal Officer, Non Communicable Disease Cell, Directorate of Health Services Goa