What we eat can have an enduring affect on our general well being. Munching meals mindlessly can elevate danger of sure ailments whereas planning weight-reduction plan mindfully may even assist reversing them. Diabetes is one such illness that must be managed properly in an effort to forestall its many issues. Summer season can particularly be robust for these combating the illness as some medicines can elevate danger of dehydration. Not having sufficient fluids in your system means your blood sugar ranges can spike placing you liable to nerve harm, coronary heart assault, kidney drawback and a number of different well being points. Well being consultants say 1.5-2 litres of water can drastically profit folks with diabetes, whereas consuming buttermilk, coconut water, recent lime water and having hydrating meals like watermelon, cucumber, yoghurt, curd and many others may also help you combat the side-effects of summer time warmth and hold you wholesome. (Additionally learn: New Covid variant Arcturus or XBB.1.16: What folks with persistent ailments ought to do amid rise in instances)
HOW EXTREME SUMMER HEAT CAN IMPACT PEOPLE WITH DIABETES
Folks with diabetes are extra liable to medical emergencies as extra warmth can play havoc with blood glucose ranges and in addition have an effect on how physique metabolises insulin.
“The summer time season, accompanied by scorching warmth, can have an hostile impact on the well being of an individual with diabetes. It will probably affect their sugar ranges, pores and skin and general well being. It will probably even result in medical emergencies equivalent to warmth exhaustion or warmth stroke. Some common diabetes medicines like diuretics may also depart you feeling dehydrated. Due to this fact, an individual with diabetes requires additional care through the summer time season,” says Dr Navneet Agrawal, Chief Medical Officer of BeatO.
“Excessive warmth is harmful for affected person with diabetes as a result of warmth have an effect on blood glucose ranges. Excessive warmth results in extreme sweating which can result in an increase in blood glucose ranges which might additional result in elevated urination including to present dehydration. Diabetes issues might harm blood vessels and nerves which might have an effect on your sweat glands resulting in physique not with the ability to cool successfully. Not consuming sufficient liquid additionally raises glucose ranges and excessive blood glucose. Excessive temperature additionally adjustments how physique metabolises insulin and so sufferers on insulin want to regulate dosing and meals accordingly,” says Dr Anurag Aggarwal, Guide-Inside Drugs, Fortis Escorts Hospital Faridabad.
“Diabetics must watch out as a result of excessive warmth can negatively have an effect on sugar ranges. Excessive environmental temperature causes extreme sweating and matched with decreased water consumption, an individual can grow to be dehydrated which causes blood to grow to be concentrated and sugars to extend. If warmth publicity continues, physique releases stress hormones equivalent to cortisol and vasopressin which in flip enhance the physique’s inherent glucose manufacturing inflicting the sugar ranges to spike. One other issue that’s to be saved in thoughts that medicines and insulin if not saved correctly can lose their efficiency as a result of excessive warmth which in flip will affect sugar ranges,” says Dr Tushar Tayal – Guide, Inside Drugs, CK Birla Hospital, Gurugram.
HOW DIET CAN HELP DIABETICS MANAGE THEIR BLOOD SUGAR
Whereas summer time warmth is harsh, vegatables and fruits which might be out there this season are extraordinarily hydrating. Watermelon, spinach, cucumber, celery and others have to be included in weight-reduction plan to keep up the required stage of hydration.
“Your weight-reduction plan performs an essential function in diabetes administration; subsequently, you have to be additional cautious about what you devour. Summer season fruits are a great choice for folks with diabetes. You may embrace watermelon, tomatoes, bell peppers, spinach, cucumber, celery, and many others., in your diabetes weight-reduction plan. Other than being diabetes-friendly, they’re additionally wealthy in magnesium, potassium, calcium, Vitamin Ok, Vitamin A and important antioxidants,” says Dr Navneet Agarwal.
HEALTHY HABITS FOR PEOPLE WITH DIABETES TO MANAGE BLOOD SUGAR DURING SUMMER
Begin your day with fibre-rich meals
Dr Agarwal says beginning your day with a fibre-rich breakfast may also help forestall sugar spikes.
“It is best to have a breakfast which is wealthy in fibre. It’s going to enable a sluggish launch of sugar into your bloodstream, stopping a spike in your glucose ranges. You must also decide meals with a low glycaemic index, equivalent to non-starchy vegatables and fruits, legumes, dairy merchandise, entire grains, and many others. It is best to keep away from consuming fried and sugary meals,” says Dr Agarwal.
Lemonade, vegetable juices, coconut water
“Water has zero energy and is the popular drink for diabetics however must also embrace electrolytes if such sufferers have greater than standard publicity to solar. Lemonade with out sugar can be advisable. Whereas fruit juices might include pure sugar, greens juices are finest for use by diabetic sufferers. Coconut water is finest however keep away from synthetic sugary drinks and juices,” says Dr Anurag Aggarwal.
Dr Tushar Tayal provides extra meals to this checklist:
Buttermilk
This cooling drink made by curdling milk can quiet down your physique and in addition hold your digestive well being sturdy. It has the right mixture of vitamins that may assist hold the vitality ranges excessive in summers.
Seasonal fruits
Two helpings of seasonal fruits each day equivalent to watermelon, papaya, mangoes and citrus fruits may also help hold the hydration ranges excessive.
Curd and yoghurt
Having these cooling meals is not going to solely assist enhance urge for food but additionally blood sugar ranges in test.
Salad
Add cucumber, salad leaves and tomatoes to your weight-reduction plan to keep up the fitting stage of fibre.
DOs AND DON’Ts TO REMEMBER
Dr Tayal says it is essential to take the next precautions throughout summer time for diabetics
* Drink no less than 1.5-2 litres of water or fluids each day.
* Monitor your glucose ranges recurrently.
* Cut back alcohol consumption as it may trigger dehydration and enhance blood sugars.
* Keep away from too many cups of tea and low since they enhance water loss from physique.
* Cut back your consumption of added sugars and processed meals.
* Train throughout cooler, much less humid occasions of the day.
