Tag: DiabetesManagement

Categories
Lifestyle

Finding Diabetes Support Groups In India

Diabetes support groups are community-based or online organisations and platforms where people with diabetes share important information, find solutions to their problems, get emotional support and understand how to deal with the condition better. 

There are many ways through which diabetes support groups can help diabetes patients. Let’s see what are these benefits and how you can find a diabetes support group in India. 

Benefits Of Diabetes Support Groups

There are many benefits of joining a diabetes support group, both for the patient and the caregiver. Some of these benefits include:

  • making social connections with people sharing the same experience
  • better self-care practices like checking blood glucose levels, taking insulin, exercising, etc. 
  • having better glycemic control and improved A1C levels
  • getting useful and practical tips for weight loss, exercising, etc. 
  • finding a platform to share personal stories and feel acknowledged
  • feeling less isolated and more supported
  • coping better with mental health problems like diabetes distress, and depression

How To Find A Diabetes Support Group In India?

Diabetes support groups exist both within the communities and on virtual platforms. The virtual diabetes support groups are also called diabetes online communities or DOC. You can easily find yourself one support group by following these steps:

Internet Search

The first step is to search the internet to find support groups. Many diabetes support groups have websites, and you can look at them for more information. 

Social Media

You should also run a social media search on Twitter, Facebook and Instagram. Search “diabetes” or use “#type2diabetes” and “#type1diabetes” to search for information on diabetes support groups. 

Healthcare Team

You can ask your healthcare teams for recommendations for a diabetes support group. Even if they don’t know any support groups, they can connect you with other people sharing the same experience. 

Self-Made Support Group

In India, there is a lack of diabetes support groups. If you can’t find any group, don’t feel disappointed. Your healthcare team, friends and families can connect you with many people who have diabetes, and you can start your own diabetes support group through an online chat group, a community meet-up or virtual sessions.

The Final Takeaway

Diabetes support groups are highly beneficial for diabetes patients. They help boost motivation and provide emotional support. You can find diabetes support groups both on virtual and community platforms. You can also start your own diabetes support group with other diabetes patients you know. 

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Categories
Excercise

Diabetes Prevention & Management: Does Walk Timing Really Matter?

Exercising and walking are essential for managing diabetes and improving the overall health of diabetes patients. Brisk walking can help regulate blood sugar levels and maintain healthy body weight. It can also provide many other health benefits, such as a healthier heart, improved insulin sensitivity, increased metabolism, reduced blood pressure and cholesterol levels and improved memory and cognitive abilities. 

However, does walk time also matter when we talk about walking? Let’s find out.

What Is an Ideal Walk Time for People With Diabetes?

According to the American Diabetes Association, you must walk for 30 minutes at least five days a week to manage diabetes better. There are also many studies that have been conducted to observe the relationship between walking time and diabetes. Some of the key findings were:

  • According to a 2012 study, every additional 2600 steps, which is close to 20 minutes of walking, was associated with a 0.2% reduction in A1C levels. 
  • Another study suggested that a 20-minute walk can have a positive impact on the psychological well-being of diabetes patients
  • In a study conducted in 2012 and another in 2009, it was observed that walking after meals for about 20 minutes can impact postprandial (after meal) glucose excursion and result in significant glycemic benefits. It occurs in both people with diabetes and without diabetes. Therefore, it can also help prevent diabetes. 
  • Researchers also observed that even 2 to 5 minutes of light walking after a meal helped smooth postprandial glucose levels. 
  • Walking is not only associated with diabetes management but also with diabetes prevention. A 2007 study found that people who walked every day for at least 20 minutes had a 30% lower risk of developing type 2 diabetes.

Based on the results of these studies, we can easily conclude that walking time is crucial in diabetes management. The ideal walking time for diabetes patients is 20-30 minutes after eating meals. However, if you can’t walk for 20-30 minutes, even 2 to 5 minutes of light walking after eating can help manage diabetes better.  

How To Make Walking A Part of Your Daily Routine?

  • Take it slow. Start with light walking for 1-2 minutes and then gradually increase your pace and timing. 
  • Add it to your calendar and make it a part of your schedule. It will prevent you from assigning that time to any other activity. 
  • Take the help of your friends and family. Walking with them will make you feel more accountable and prevent you from missing out on a session. 
  • Listen to audiobooks or music while walking. It will help you relax and make walking a fun and joyous activity.
  • If you cannot plan walking every day, you can sneak it in through various other ways. For example, you may use stairs instead of the elevator or take walking breaks with your colleagues during office hours to walk some extra steps.   

Tips For Walking Safely

  • Wear comfortable walking shoes and socks. They will help prevent blisters and other foot problems. 
  • Carry water and snacks. Staying hydrated while walking is crucial for diabetes patients. 
  • Remain aware of your body condition. If you feel any symptoms of hypoglycemia, such as drowsiness, confusion, dizziness, tremors, fast heartbeat, etc., eat a fast-acting carbohydrate and contact your doctor. 

The Final Takeaway

Walking has numerous benefits for diabetes patients. The duration and the time you walk also hold great significance for people with diabetes. A 20-30 minute walk after taking meals is usually considered ideal. You can start incorporating walking into your daily routine by scheduling a 1-2 minute walk every day after meals and then gradually increase the pace. 

References

 

Categories
Diet

Understanding Portion Control in Type 2 Diabetes Management

diabetes portion control plate

Diet plays a significant and pivotal role when it comes to type 2 diabetes management. Your blood glucose reacts to food items in diverse ways, based on what and how much you consume during mealtimes. 

Here, we provide you with an in-depth perspective about portion control and serving sizes.

Understanding Portion Control and Serving Sizes

Both portions and serving sizes throw light on the quantity of food consumed at a meal. However, there are some major differences to comprehend.

The term portion describes how much food you decide to consume at mealtime. You eventually get to choose the amount that is in a portion. For instance, a glass of milk, a handful of almonds, or even a blueberry muffin can all be considered portions. 

Because there are no precise objective measurements of a portion, it can be quite difficult to know how many calories, carbohydrates, and fibre are present in a given amount of food. Understanding what is in an average food portion (such as a medium-sized sweet potato), can help you in estimating how many carbs you are eventually consuming.

Conversely, serving size is an objective quantity of a food item: solid foods and drinks. This is successfully measured by an ounce, cup, or another unit (such as a single slice of brown bread). This allows individuals to meticulously measure the number of calories, protein, carbs, protein, and other nutrients in a specific food item.

When you have developed type 2 diabetes, it is vital and significant to pay close attention to the total amount of carbs, fibre, and protein that you consume at each mealtime and snack time. 

Portion Control Strategies for Those with Type 2 Diabetes

Being mindful when it comes to the amount of food that you consume can help in preventing spikes in blood sugar levels. 

Mentioned below are some of the few portion-control strategies for type 2 diabetes treatment and management. 

  • Counting Carbs

Setting a limit to the number of carbs that you consume can immensely help in keeping your blood sugar level within the target range. Moreover, it is extremely important to skip intake of refined carbs in the form of white bread, sweetened beverages, and sugary baked goods.

Consult your doctor to be informed about how many carbs you should be consuming at specific mealtimes as well as the total for the entire day, following which you can keep a track of your carbohydrate intake using a notebook, a notes app on your mobile phone, or any other tracking tool. 

  • Plate Method

Your plate can offer a visual tool when it comes to consuming the right food proportions. 

For instance, half of your plate must be occupied by non-starchy vegetables (such as broccoli, leafy greens, or zucchini). The other half of the same plate must be divided evenly between lean proteins (such as chicken or tofu) and grains or starches (such as brown rice or potatoes). You may also want to experiment by skipping the starches and giving yourself a double portion of non-starchy vegetables. 

You may also add a serving of fresh fruit on one side (such as an apple or small pear).

This plating method can phenomenally help in consuming a balanced diet and limiting your chances of over-consumption of carb-rich food items. 

This was about the diabetes portion control plate. 

  • Measuring by Hand

It is not practical to carry a food scale around with you. Hence, the next best thing when it comes to portion control is measuring portions with your hands while dining out. 

Your fist is approximately the size of a cup or a medium-sized fruit (such as an apple). Regarding lean protein, your hand’s palm (excluding the fingers) is roughly equivalent to nearly three ounces of meat, poultry, or seafood. Moreover, an ounce of meat or cheese is about the length of your thumb. You can successfully estimate a cupped handful of chips or nuts to be around 1-2 ounces. 

Though this method is not as accurate as using a scale or measuring cup, your hand can eventually help you to eat the right portion sizes, thus keeping your blood sugar levels within the targeted range.

On a Final Note:

Consuming a nutritious diet and practising portion control is important when it comes to type 2 diabetes management. Strategies such as carb counting, measuring portions with the use of your hand, and the plate method can surely help you in avoiding the consumption of excess carbs and calories. 

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