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"Veg or non-veg?" Regardless of your preference, the carbohydrates in your airline meal will be broken down in the same way. In simple terms, carbohydrates are largely broken down to glucose, which then enters the cells where it is used for energy. For different reasons, however, the body is sometimes unable to utilise this glucose, resulting in high blood glucose levels that lead to several other complications. This is diabetes.
According to recent estimates, one out of every 11 adults is living with diabetes. These patients may have to use a combination of insulin and other medication, along with adopting dietary and lifestyle changes, to keep their glucose levels under control and prevent damage to the eyes, kidneys and other organs.
There is an intermediate stage, however, before the onset of diabetes in adults. This is when the blood sugar levels tend to be higher than normal, but lower than in fully-established type 2 diabetes. This stage is called 'prediabetes' by the American Diabetes Association (ADA) or "intermediate hyperglycaemia" by the World Health Organization (WHO). This stage often comes with no symptoms and is diagnosed during a routine blood test. Not everyone, however, progresses to diabetes. If you find yourself here, this is a good time to start taking steps to live a healthier life and keep diabetes at bay for as long as possible.
According to the ADA, you can reduce your chances of developing type 2 diabetes by 58% with these two steps:
1. Lose 7% of your body weight
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If you are overweight or obese, losing 7% of your body weight will make a difference, even if you are still far from your ideal weight and are working towards it. If you are about 90 kg, this means you would need to lose a little over 6 kg.
Here are a few things to remember:
- Instead of a drastic weight-loss plan, aim to lose 0.5 kg to 1 kg a week
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- To lose weight at this rate, you would need to reduce your daily calorie intake by 500-1,000 calories (total intake: 1,900 kcal/day for men, 1,400 kcal/day for women), and eat nutritiously
- Remember the rules for nutritious eating: Choose wholegrain foods, eat vegetables, include good, lean protein in your diet, opt for low-fat dairy, cut back on sugar and refined flour, choose healthy fat, be mindful of portion size and avoid food items rich in saturated fat
- Keep a food diary or a use an app on your phone to help you track your food over a week. This will help you realise when you tend to make poor food choices. For example, if you notice that you eat a lot of unhealthy junk food as a snack, try eating a fruit instead, or digestive biscuits, or veggie sticks with a dip
2. Exercise five days a week, 30 minutes a day
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Moderate intensity exercise for 150 minutes per week is a great way to stay healthy and reduce your risk for diabetes. Here's how to do this:
- Set realistic goals for yourself. If you have never exercised before, do not immediately aim to exercise for 7 hours a week. Begin slowly and increase your workout time steadily
- You could start by taking a 30-minute walk during your daily lunch break at work. Walk at a brisk pace (3 miles/hour, or 1 km in about 12 minutes)
For a complete physical activity routine, include all the 4 aspects:
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- Physical activity during the day (for example, climbing stairs, walking)
- Aerobic exercise (for example, dancing, brisk walking)
- Flexibility exercises (for example, stretching)
- Strength training (for example, light weights or resistance bands)
If you have already been diagnosed with diabetes, here are 10 things to keep in mind when you travel by air
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- Your ID: Carry a medical ID that states that you have diabetes, just in case of an emergency
- Pack more: Pack twice as much blood-testing supplies and diabetes medication as you think you may need. This could include insulin, other antidiabetes medication, syringes, glucose meter (with extra batteries), candy/sugar (in case of a low-blood sugar/hypoglycaemia episode). Carry your prescription with you
- No check-in: Don't keep your insulin in your checkin luggage as it could get affected by changes in temperature and cabin pressure
- Security check: Inform the security about medication in your baggage or if you are wearing an insulin pump
- The right time: If you inject insulin, do so only when you see the cabin crew come down the aisle with the serving tray. If you take your insulin too much in advance, the delay in the meal reaching you could lead to a drop in your blood sugar. Be careful while injecting insulin in the plane as the pressure difference could affect the plunger of the syringe
- Airline food: Eat a meal that is low in fat, cholesterol and sugar
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- Across time zones: If you are crossing a time zone, remember, travelling west makes you gain time and travelling east makes you lose time. This could affect your meals and how much medication you need
- On disembarking: Check your blood sugar after you land
- Jet lag: Keep track of your glucose after you land, since jet lag can make it harder to interpret if your blood sugar is low or high
- Language barrier: If you are going to a new place where you do not know the language, it may be advisable to learn phrases such as "I have diabetes" or "Could you give me some sugar?" in the native language of the country you are visiting
The best part about losing weight and exercising moderately is that you can start doing it even now! Avoid that packet of salted peanuts, say no to the extra glass of aerated beverage after your meal, and when you arrive at your destination, instead of taking the moving walkway (the slow-moving conveyor belt), walk to the baggage claim.
Good health can begin NOW!
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(The writer is Chairman, Dr A Ramachandran's Diabetes Hospitals, Chennai)
Disclaimer: The opinions expressed in this column are that of the writer. The facts and opinions expressed here do not reflect the views of www.economictimes.com.
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