The Sugar diaries- the road ahead

Mr.R. is a jolly guy with a love of all things delicious and sweet. Of medium build, he considers his health as generally good. He drinks moderately, except on special occasions like weddings.

He has been feeling tired and low for some time (maybe due to work stress). He has had dry and itchy skin lately (probably because of all the pollution in the city). He feels hungrier and thirstier (maybe because he is working so hard). He sometimes feels numbness in his leg (maybe because of sitting at a desk for too long...or maybe a bout of outdoor work). Recently, his eye has been giving him trouble. He vowed to reduce his screen exposure. 

He visits the doctor and after some tests, is diagnosed with diabetes aka high blood sugar. 

Very unsettling. 

Regrettably, this narrative involves active people in their 30s and 40s rather than elderly, retired people.

Young adults are increasingly falling prey to a host of metabolic disorders. The risk factors include not only stress and changing lifestyle but also imbalanced diet and improper sleep schedules.

What to do if you are diagnosed with diabetes?

1. Don't lose hope -Getting news of confirmed diabetes can be devastating, but it's not a reason to be depressed. It's not a death penalty. Life can still be enjoyable. Consider this an opportunity to re-evaluate your life. Be mindful about your habits and diet.

2. Arm yourself with knowledge- Diabetes is a disease that affects the whole body. It is not limited to a particular organ and complications can arise in many places like skin, foot, heart, kidney, eyes, etc. Educate yourself. Check out these resources:

  a) WHO 

b) Mayo clinic

 c) NIDDK 

d) Healthline

3. Take medication on time- Find a good diabetologist and get your health plan.  Get a clear understanding of when and how to take the medication. Do not hesitate in discussing costs, if that is an issue. Your doctor may be able to give a cheaper generic version of the same drug. 

4. Forgo your fears- Surprisingly, fear of illness is less common than the dread of needles and social stigma. Worry and stress are not going to help in any way. Let them go. Focus on what matters.

5. Eat right- Avoid sugary and highly processed foods, as well as foods with a high Glycemic Index and Glycemic Load. Watch out for hidden sugars. It's crucial to pay attention to your typical calorie intake or portion sizes. Eat small, frequent meals to keep your blood glucose stable. Take help of a registered dietician, if you need more clarity.

6. Be active- Opt for a healthy lifestyle. Workout every day. It not only aids in controlling blood sugar but also lifts your mood, aids in weight loss, and enhances the quality of your sleep. 

7. Rest and recover- Getting a decent night's sleep is crucial for recovering from a long day at work. It also supports your body's circadian rhythm. It balances hormones and aids in weight loss.


8. Find your recovery mates- When battles are long, they are seldom won alone. Discover others who share your optimistic outlook and are striving to achieve their blood sugar (or other health) objectives. Together, go for walks, do yoga, or pilates, find a workout partner, join an online forum, and prepare new, healthy dishes.

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Eating is a big part of our life and social fabric. It's time to put an emphasis on mindful eating instead of indulgences and gluttony. So where and how should we start?

Look out for the next post.

Till then, be healthy, be curious.

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