INDIA which is known for its culture, patriotism, and unity is now also known as the Diabetes Capital of World. A survey has been conducted by the Times of India, all over India to know the present stats of Diabetes in the country. According to that survey, there seems to be poor awareness across the country about the need to control fluctuating blood sugar levels, as well as the stats, which shows that all India Levels of HbA1c stood at 8.5% in May 2019 around 3% higher than normal sugar levels.

One of the major reasons behind the rise of Diabetes in India is that the people are not maintaining the lifestyle and their daily routine according to the type of diabetes they have or the sugar level they are standing at.

To maintain this one should know about the possible lifestyle changes that are to be made to control diabetes. There are majorly 6 Lifestyle changes is to be made to control your diabetes and these are:

  1. Eating Healthy Food – one of the crucial points to remember when you have diabetes, as the food we eat directly affects the Blood sugar levels of your body. So, eat more and more green leafy vegetables, fruits, and whole grains. Avoid eating more carbohydrates as the carbs are converted into sugar inside the body. With this avoid overeating and always watch your plate size.
  2. Exercise – overweight and obesity are the major cause of causing Diabetes. So to avoid these you should Exercise daily. It is not that a person has to go for a Gym or going for any Training. It is simply just walking around, Avoid going from bikes to nearby, ride Bicycle or doing Yoga. Just keep in mind that every day you should give 30 minutes of your daily routine to exercise.
  3. Get Preventive Health Checkup – At least twice a year person should go to a doctor for a preventive checkup.  Diabetes is the major cause of Heart Strokes, therefore go for regular checkups of your heart. Other than this you should know the numbers of your blood pressure, cholesterol, and HbA1c (Average Blood sugar level over 3 months).
  4. Stress Management – The rise in the blood sugar level is directly proportional to your stress level. The more stress you are in the more is your sugar level. So always control your stress level. For this a person can do yoga, meditation, do those things which you like the most, or simply follow your hobbies.
  5. Quit Smoking – If a person is having diabetes, he/she is most likely to have health conditions like kidney disease, foot ulcers, Heart problems may a stroke, eye-related diseases, nerve problems, and vessel diseases. If you smoke it will definitely promote these diseases or problems in your body.
  6. Alcohol Consumption – Alcohol, Consuming more of it when you have diabetes will definitely fluctuate your blood sugar levels. The American Diabetes Association says that women who drink alcohol should have no more than one drink a day and men should have no more than two. Alcohol Consumption can make your blood sugar levels too low or too high.

Other than these points Menstruation and menopause, Illness, and Proper medication should be under observance for a person who is having diabetes.

Let’s discuss why you need a regular blood test. Getting routine tests at intervals can allow a person to see the way a body changes over time and thus empower one to make an informed decision about your health and lifestyle.

Your doctor will typically recommend that you should get a routine blood test work at least once every year, around the same time as you would like to go for a physical body health check-up. But this is just a minimum value. There are many major reasons you might definitely intrigue you to get a blood test done more often than that:

1. Prevention Is Better Than Cure

You want to reduce your risk of disease or complications. Regular blood tests can catch the early warning signs of almost any disease. Many hearts, lungs, and kidney conditions can be diagnosed using blood tests itself.

Regular lab testing can also take you a step further than just disease prevention. Taking tests annually will help you stay on top of your game and maximize the quality of your life. You can use them to improve your mood, libido, cognitive function, and overall energy levels.

It is always feasible that you go for regular blood tests to be sure instead of going nowhere with guessing. Without lab tests, it is hard to know exactly what is going on in our bodies.

2. Fluctuation in Weight

If you want to know the reason behind a sudden increase or decrease in weight than a blood test can definitely help you out.

A sudden increase in weight can increase your workout time and also be on a strict diet, also leads to many diseases related to heart and liver damage problems, and a sudden decrease in weight can also be a problem that leads to thyroid issues.

3. Total Blood Count

With the help of this, you alone can prevent many problems. Like from the count of WBC aware you from any kind of infection, Platelets counts will aware you from blood clotting issues, and many more just like that. You want to maximize your healthy life.

Knowing the levels of various blood components, such as HDL and LDL cholesterol, can allow you to take a look into your diet or fitness plan to diminish unhealthy habits (that you might not even realize are unhealthy). This can also optimize the nutrients you put in your body and well.

4. Sex Hormones

The blood test keeps a record of testosterone and estrogen levels in the body. If you experience low libido levels, erectile dysfunction, infertility issues, or disinterest in sexual activities, the reason could be a drop in the levels of your sex hormones which can certainly be detected with a blood test.

5. Donor

If you are a blood donor then you must be perfectly healthy and fit with nobody tattoos and your body should be as clean as a temple and by getting a blood test from time to time you will be more aware of your health status and also will be capable of donating blood and helping the world a lot more.

6. Different Bodies with Physical Appearances

If you are experiencing unusual and persistent symptoms. These could include anything from fatigue to an abnormal weight gain to completely new pain and vain. Every human body is different with respect to physical appearances.

From a regular blood test, you can have your exact requirements that your body needs. That will also be a profit to your physician and fitness trainer too.

7. Health Progress

You are getting older and older every day, with increasing in minor health issues. It’s a common risk factor that bothers all human beings all the time.

Some of them are heart diseases, diabetes, and many more. If something wrong occurs someday then you can take proper treatment and precautions.

8. Nutrients Requirements

Nutrients are an essential part of the body that are necessary for their healthy and smooth functioning. If there is a deficiency in any of these important constituents, it can lead to issues like fatigue, headaches, insomnia, body odor, muscle cramps, and constipation.

From a regular blood test, you can have a look at the requirements of minerals and vitamins which you needed.

9. Deceptive Appearances

Common sicknesses like fever, cough, cold, and headaches are generally not given much importance, with the belief that it will automatically be cured.

From just a physical examination even Doctors can fail to detect as that may lead to a serious problem. From a proper blood test, the exact status can be found.

10. Health is Wealth

The healthier you are the easier and happier your life will be. If you want to take care of yourself than have a blood test time by time, as you are taking care of yourself. From this, the vital importance/requirements can also be a good profit.

Lab test includes Blood Urea Nitrogen (BUN), Complete blood count, Fast Blood Sugar (FBS), Postprandial Blood Sugar (PPBS), Lipid Profile, Serum Creatinine, Uric Acid and more. Booking a blood test is much easier and quicker.

Well at least I would recommend you to take the blood test more than just once a year but definitely, talk to your doctor first if you want to get a certain test more often than once a year.

Preventive health care or Preventive Medicine or Prophylaxis is accountable for the measures which are taken for the prevention of a particular disease. There are many factors that are responsible for disease and disability mainly these factors include disease agents, genetic predisposition, environmental factors, and lifestyle choices. 

To prevent the diseases Preventive Health care is required. There are many methods by which one can prevent itself from diseases. According to various health organizations, it is recommended that all adults and children should regularly visit their health care provider even if they are fit and fine. 

The main purpose of the visit is to –

  1. Look for diseases which can infect you in future
  2. Screening of diseases like high blood pressure or diabetes
  3. A personal discussion regarding the consumption of alcohol or how to quit smoking
  4. Vaccination update
  5. Discussion regarding the medications you are consuming

How preventive Health care is important?

Even if a person is fine, He/ she should regularly visit their health care provider. As regular checkups can help to know better about your health as well as to know that you are having a disease or you can have that disease in the future.

For example- high cholesterol or high blood pressure cannot be known by the external symptoms as these diseases do not show any symptoms in the early stages. So this can be only checked by the regular checkups.

Below are some tests which a person should go for on a regular basis

Cholesterol level
• Blood Sugar
• Blood Pressure
• Colon cancer screening
• HIV test
• Pap smear
• Genetic testing for Breast cancer and ovarian cancer
• Tests for other sexually transmitted diseases 

Another part of preventive health care is to recognize the visible changes that are taking place in your body.

These changes may include –
• Weight loss without trying
• A lasting fever without any infection
• Cough
• Blood in stools
• A lump anywhere on your body
• Skin color changes or sores on the skin

What One can do to stay healthy?

  • Other than a regular visit to their Health service provider one can also remain healthy by following these steps-
  • Exercise daily
  • Quit smoking or don’t smoke
  • Don’t chew tobacco
  • Maintain a healthy weight
  • Don’t use drugs
  • Alcohol consumption should be moderate, not high
  • Always eat healthy vegetables other than junk food especially for youngsters

When you have diabetes, nutrition and physical activity also plays an important role in your healthy lifestyle. When a person follows a healthy diet plan it will automatically helps him/her to control blood glucose level, also called Blood sugar. To manage this, person should know what to eat or what to drink along with the medications him/her taking (if any).  These things will help him/her to control the blood glucose level.

What to eat and when to eat will definitely help you to –

  1. Control the blood glucose level, cholesterol and blood pressure which automatically decreases hypertension
  2. Helps to control your body weight
  3. Helps in prevention of diabetes
  4. Helps in gaining energy for your daily routine work

Now the question arises that what food to eat if you have diabetes??

If you are thinking that skipping a meal a day will help you to control your diabetes. No, that’s not a good option as it will weaken your inner strength as well as less energy is produced in your body. So, what can you do in this case? Just eat your daily meal in smaller portions or enjoy it less often.

Make a meal plan and follow it in your daily routine. Your meal plan can include –

  • Protein– eggs, fish, nuts, and peanuts, dried beans, chicken, meat substitutes such as tofu
  • Vegetables-  starchy vegetables include corn, potatoes, and green peas and Non-starchy vegetables include carrot, broccoli, peppers and tomatoes
  • Grains- in a day person should at least take half of the whole grains which include rice, oats, corn meals, Wheat.  For example- pasta, cereal, bread etc.
  • Fruits– Apple, grapes, bananas, berries, orange, melon.
  • Dairy– Milk, yogurt, cheese

Which Food you have to limit in your diet?

As you have diabetes, you should not go for following things-

  1. Salty food, which contains high amount of sodium as it will causes high blood pressure
  2. Oily Food or fried food items
  3. Sweets with high sugar content like ice cream, bakery items or candies
  4. Sweet drinks or beverages with additional amount of sugar like cold drinks, juices etc.

What you can plan to overcome the challenges??

  1. Meal plan
  2. Visits to dietician
  3. Plate method- Divide your plate into 4 parts with healthy food
  4. Portion sizes of food
  5. Weight Loss planning
  6. Carbohydrate counting
  7. Take care of your feet to prevent Diabetes Foot
  8. Do aerobic exercises daily
  9. Do stretching exercises

Vitamin D is a fat-soluble vitamin available as a dietary supplement and is naturally present in very few foods. This is the only vitamin which can also be produced by the sunlight when it strikes the skin and trigger vitamin D Synthesis. Vitamin D produced by the sunlight is biologically inert therefore it has to undergo for two hydroxylations in the body for activation.

Vitamin D is very important for our body as it helps in absorption of calcium in the gut and to maintain serum calcium and phosphate concentrations which prevents hypocacemic tetany. It is also be used by our body for bone growth and it’s remodelling by osteoblasts and osteoclasts. Other than this vitamin D blocks the release of parathyroid hormone. This hormone is responsible for reabsorption of bone tissue, which makes bone brittle and thin.

There are reference intake values for vitamin D given by Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of The National Academies (formerly National Academy of Sciences). The reference values are as follows-

  • Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
  • Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
  • Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
  • Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

The level of vitamin D should not be less than 12ng/ml as it indicates Vitamin D deficiency. The level of 20ng/ml to 50 ng/ ml is considered to be adequate for healthy people.

Groups which are at risk of vitamin D Deficiency are-

  1. Breastfed Infants
  2. Older adults
  3. People with limited sun exposure
  4. People with Dark skin
  5. People with Inflammatory Bowel disease and other conditions causing Fat Malabsorption
  6. People who are obese or undergone gastric bypass surgery      

Diseases caused by vitamin D deficiency are-

  1. Getting Sick or infected often
  2. Tiredness or fatigue
  3. Bone and Back pain
  4. Depression
  5. Impaired wound Healing
  6. Bone Loss
  7. Hair loss
  8. Muscle pain