Health

Here’s how to keep your diabetes in check

The world’s diabetes capital is considered to be India. Diabetes is a major public health issue that has reached epidemic proportions around the world. Every year, approximately 18 million people die as a result of cardiovascular disease, for which diabetes and hypertension are major risk factors. More than 1.7 billion adults worldwide are overweight today, with 312 million of them obese. Diabetes is characterised using excessive blood sugar levels.

There are two primary reasons behind diabetes – one is when the body stops producing insulin and the second is when the body does not respond to the insulin produced by the body. Insulin is broken down by the body and converted into energy by the cell.

Sakshi Singh Clinical Nutritionist talks about blood sugar levels, and how to monitor them.

There are different types of Diabetes – Type 1 Diabetes, Type 2 Diabetes, and Gestational Diabetes. Obesity is frequently cited as the primary cause of the rising prevalence of diabetes. These are some sure signs that your blood sugar level is abnormally high.

If you notice any of them, contact your doctor right away. Continue reading to learn more—and to protect your health.

Urine Frequency:- One of the most common symptoms of high blood sugar is urinating more than usual. When sugar (glucose) builds up in the bloodstream, the body attempts to flush it out through urine. If you find yourself urinating more frequently than usual, consult your doctor.

Thirst:- Excessive thirst is another indicator of elevated blood sugar. Increased urine can lead to dehydration on two fronts: first, it depletes the body of fluids, and second, blood sugar draws the fluid from tissues as it leaves the body. Increased thirst may result from this and cannot be met by drinking extra water.

Unexpected weight loss and frequent hunger:- People with high blood sugar may experience increased hunger and lose weight despite eating more. Because the body lacks energy from glucose, it craves more food to use as fuel. Severely high blood sugar levels can also cause unexpected weight loss because the body begins to burn fat stores for energy.

Vision Problems:- The lenses of the eyes might enlarge and distort due to high blood sugar levels, leading to double or fuzzy vision. Diabetes can lead to aberrant new blood vessel growth or leakage in the retina, impairing eyesight.

Fatigue:- Insulin the hormone that facilitates cells using sugar for energy, grows less effective in the body, and blood sugar levels are frequently high on a long-term basis. Someone with high blood sugar could experience frequent tiredness since they lack that energy source.

Hand and Feet Tingling:- Diabetic neuropathy is a disorder where nerve damage occurs throughout the body as a result of persistently high blood sugar levels. Peripheral neuropathy, which affects the hands, arms, legs, and feet, is the most prevalent type. In the affected areas, it may result in tingling, burning, numbness, decreased sensitivity to pain or warmth, as well as strong sensations or cramps.

Nausea, Vomiting, Confusion and more:- The U.S. National Library of Medicine states that despite their varied nature, these symptoms are all indicators of the rare and potentially fatal condition known as Diabetic Ketoacidosis (DKA). Along with the aforementioned signs and symptoms, DKA can also result in stomach pain, difficulty breathing, dry or flushed skin, fruity-smelling breath, and attention deficit disorder.

Dental Issues:- Both your saliva and your blood contain glucose. According to the NIDDK, when there is too much of it, it promotes the growth of dangerous bacteria in your mouth, which then combines with food debris to form plaque. Problems including dental decay, cavities, gingivitis, gum disease, and poor breath result from this. One of the first things to watch out for is swollen, painful, or bleeding gums.

Diabetes Diagnosed

Your blood glucose level is checked to diagnose and treat diabetes. Your blood glucose level can be determined by three tests: an A1c test, a random glucose test, and a fasting glucose test.

Fasting Glucose Test:- Ideally, you should take this test in the morning after an eight-hour fast (nothing to eat or drink except sips of water).

Random Glucose Test:- There is no requirement to fast before taking this test.

A1c Test:- Your average blood glucose level over the previous two to three months is provided by this test, also known as the HbA1C or glycated haemoglobin test. This examination evaluates the quantity of glucose that has been bound to haemoglobin, the oxygen-carrying protein in your red blood cells. Before this test, you do not need to fast.

Oral Glucose Test:- After an overnight fast, blood glucose is initially assessed in this test. You then sip a sweet beverage. Then, your blood glucose level is assessed after one, two, and three hours.

Gestational Diabetes Test:- If you are pregnant, there are two blood glucose tests. In a glucose challenge test, you consume a sweet beverage, after which your blood sugar level is measured an hour later. Before this test, you do not need to fast. An oral glucose tolerance test will come next if this test reveals a higher than usual amount of glucose (above 140 ml/dL).

Keys to Managing Your Diabetes

Following a healthy diet plan and planning your meals ahead of time. Adopt a Dash diet or a Mediterranean diet (which emphasises fruits, vegetables, whole grains, legumes, and healthy fats). These diets are low in calories and fats and high in fibre and nutrients. For assistance with understanding nutrition and meal planning, consult a qualified dietitian.
Regular Exercise:- On most days of the week, try to get in at least 30 minutes of exercise. Walk, swim, or engage in another enjoyable activity.
Losing weight:- If you are overweight, lose weight. Create a weight-loss plan with the assistance of your medical team.
Quit Smoking
Taking prescription medication and insulin as directed and according to the timing guidelines.
Keeping track of your blood pressure and blood sugar levels at home.
Keeping your doctor’s appointments and completing laboratory tests are important.

Conclusion:

These are a few symptoms to help diagnose it. Always monitor blood sugar levels and try to maintain a healthy lifestyle.

July 30, 2022

Wedding Wellness with Luke Coutinho: Starting the Journey

Luke Coutinho, India’s leading Integrative Lifestyle Expert, believes that true wedding prep goes far beyond fitting into an outfit or chasing picture-perfect looks. For him, it’s about building strength, balance, and inner calm that lasts well beyond the wedding day. Here, he shares his holistic wellness guide for brides and grooms stepping into this new chapter. From a holistic health perspective, how early should brides and grooms start preparing their bodies for the wedding? I’ve always believed that wedding prep should start with the inside. If we’re talking about sustainable energy, balanced hormones, strong immunity, or calm emotional states it’s not a 15-day crash course. It’s a rhythm you build. Ideally, I encourage couples to begin six to 12 months in advance. That gives us space to work on the deeper layers like gut repair, sleep cycles, metabolic health, and emotional resilience. Even three months can make a real difference if done right. But more than timelines, I believe in intention. Whether you start 12 months or six weeks before, ask yourself: Am I just trying to look good for a day, or do I want to feel well through all the days that follow? How can couples set wellness goals that go beyond just looking good in wedding photos?It’s easy to get caught up in aesthetics wanting to fit into a certain outfit or chase a number on the scale. But real wellness is about how you feel your energy, your digestion, your mood, your ability to stay calm amidst the chaos. I always tell couples: Don’t make the goal about shrinking your body. Make it about strengthening your health, supporting your hormones, and building the emotional resilience to actually enjoy your wedding. When you feel good inside, it shows up outside on your skin, in your eyes, and

Health

Eating Right, Feeling Bright: How to Stay Healthy and Happy This Festive Season

As the festive season arrives, it’s easy to get swept up in the celebration and sometimes, overdo it. Between rich sweets, back-to-back parties, and emotional highs (and lows), maintaining your health both physical and emotional can become challenging. SINDURI VUPPALA speaks to two experts Dietician Vidhi Chawla, Founder of FISICO Diet & Aesthetic Clinic, and Rajvir Kohar, a seasoned Mental Health Clinician to bring you a guide on how to eat mindfully and feel emotionally balanced this season. “It’s okay not to feel festive. Honour your emotions.” – Mental Health Clinician Rajvir Kohar While cultural celebrations and holidays offer opportunities for connections and joy, they also come with increased expectations and responsibilities. Research indicates that mental health symptoms such as stress, anxiety, disrupted sleep, and emotional eating often rise during the festive season. Many individuals experience heightened stress around the holidays, primarily due to factors such as financial strain, time pressures, and family dynamics. Financial challenges can be particularly overwhelming, as people feel the burden of purchasing gifts, hosting gatherings, and keeping up with social expectations. For individuals already managing financial constraints, these demands can deepen feelings of inadequacy or guilt. Additionally, the festive season can bring emotional pain for those grieving the loss of a loved one. Others may experience a profound sense of loneliness, especially if they lack close family or social networks, making the celebratory atmosphere feel isolating rather than inclusive. Common mental health symptoms during this period include disturbed sleep, changes in appetite (either overeating or under-eating), increased irritability, fatigue, and social withdrawal. While these feelings are common, they often go unnoticed amidst societal expectations to “stay cheerful.” Despite these challenges, it is possible to approach the festive season with mindfulness and care. By adopting practical strategies, you can protect your mental health and still engage

Health

Managing Psychological Stress in Marriage in India

Marriage, while often seen as a sacred bond in India, is also a complex partnership that involves emotional investment, societal expectations, and continuous adaptation. In the Indian context, marriage isn’t just a union between two individuals it’s often a confluence of families, traditions, and social norms. While love and companionship are central, psychological stress can quietly build over time due to unmet expectations, communication gaps, external pressures, and the lack of personal space. Managing this stress effectively is crucial for a healthy and fulfilling marital life. Understanding the Sources of Stress Recognizing the Signs of Stress Psychological stress in marriage often doesn’t manifest dramatically. Instead, it appears in small, persistent ways: If left unaddressed, this stress can escalate into anxiety disorders, depression, or even marital breakdown. Strategies to Manage Marital Stress 1. Open, Non-Judgmental Communication The cornerstone of any successful marriage is healthy communication. Couples must learn to express themselves openly, without fear of being judged. Schedule “talk time” to share your thoughts, concerns, or even simple day-to-day feelings. Use “I feel” statements rather than blame-focused language to prevent defensiveness. 2. Set Realistic Expectations Bollywood and societal portrayals of “perfect marriages” create unrealistic standards. Accept that no marriage is without flaws. Understand each other’s limitations and strengths, and be willing to compromise without losing your core identity. 3. Establish Boundaries with Extended Family While respecting elders and family traditions is important, couples must create healthy boundaries. This includes making joint decisions independently, especially on matters like finances, parenting, or living arrangements. A united front reduces external interference and strengthens the couple’s bond. 4. Seek Professional Help Therapy is still stigmatized in parts of India, but counseling individuals or couples can be transformative. A trained therapist helps you identify patterns, improve communication, and resolve conflicts constructively. Many Indian metro cities and

Health

Why Soaking Rice Reduces Glucose: Science, Steps, and Stats

Rice is a staple food for millions across the globe, but it’s also often blamed for raising blood sugar levels—especially white rice due to its high glycemic index (GI). However, a simple, age-old practice can help: soaking rice before cooking. This traditional method doesn’t just make rice softer and faster to cook—it also offers a science-backed way to reduce its glucose content and make it healthier. Hashtag Magazines gives you a lowdown… The Science Behind Soaking Rice When you soak rice, several things happen: Supporting Research and Statistics A study published in Food Chemistry (2015) found: Another study from The American Journal of Clinical Nutrition noted: A 2022 clinical trial in India showed: How to Soak Rice to Lower Glucose Step-by-Step Method: Glycemic Index Reduction – Before & After Soaking Type of Rice GI (Unsoaked) GI (After Soaking) White rice 72 60–65 Brown rice 68 55–60 Basmati rice 58 45–50 Red rice 55 40–48 Additional Tips to Reduce Sugar Spike from Rice Why This Matters for Diabetics and Health-Conscious Eaters Blood sugar spikes can lead to fatigue, weight gain, insulin resistance, and long-term complications like diabetes or heart disease. Making simple changes like soaking rice helps: Conclusion Soaking rice is a simple, no-cost step with massive health benefits. Whether you’re managing diabetes, watching your weight, or just aiming for better gut health, soaking rice before cooking can significantly lower its glucose impact. It’s one of the best-kept secrets in Indian kitchens, now backed by science.