Dr. S K Gupta

World Diabetes Day is celebrated on 14 November, each year. It is the primary global awareness campaign for diabetes as it is one of the major problem of today's time. With an upsurge in the number of people suffering from diabetes, the sole aim of celebrating this day is to create awareness about this disease and suggest preventive measures to those who have not acquired it and provide tips to manage it to those who are living with it. 

So, here are 15 health tips that will help you manage your diabetes effectively: 

1. You should quit smoking as it is very bad for diabetic patients. Smoking leads to narrowing of the blood vessels, which reduces proper blood circulation.
2. You have to track your exercise patterns. Take actual notes about your exercise habits and make necessary changes based on the record.
3. Eliminate fast food from your diet. Avoid eating out at restaurants and avoid taking extra salt, sugar and calories. You should cook your meals at home with light ingredients and less salt and sugar.
4. Diabetes severely affects your vision and blindness is and blindness is a serious problem which may occur. Hence, get your vision checked regularly to prevent retinopathy.
5. Avoid having quick coffees. Fancy cups of coffee are full of sugar, which lead to glucose and insulin fluctuation in your body.
6. You must stay active and fit. This is the most important lifestyle choice for any diabetic patient. By exercising, you will maintain a good shape, your metabolism gets boosted and the insulin production increases as well.
7. You should use a pedometer to calculate how much you are moving each day while exercising.
8. Try to consume fruits and vegetables. By trying new vegetables and fruits, you will be able to keep your blood sugar under check and see how your body reacts.
9. You must increase your amount of fibre intake. Fibre is important for diabetic patients, which keeps the digestive processes to run smoothly. Your cholesterol level decreases and blood sugar levels may reduce if you take enough fibre.
10. You should chew gum as it keeps your mouth busy. It makes you crave for less food.
11. You should eat on smaller plates. This is a psychological trick which makes you consume less amount of food and your sugar and calorie levels are maintained.
12. Before taking any food item or eating out, gather information about them. Learn about diabetes friendly food options at restaurants and check which products you should avoid buying from the market.
13. You should get your blood sugar levels checked regularly. You should check it several times a day to learn how your body responds to food.
14. Circulation problems may cause issues with your feet, which may lead to a lack of sensation, cuts and scrapes. Check your feet regularly to notice changes.
15. Instead of having 2,3 large meals a day, you should take several small meals throughout the day. This will keep your body’s digestive processes active thereby increasing insulin sensitivity.

For long, there have been campaigns and discussions about the harmful effects and diseases associated with alcohol consumption. In most cases, it is not the alcohol, but the quantity consumed that affects a person. Limited consumption of alcohol can, in fact, work to your advantage. Alcohol, when consumed in moderation, helps to avert, check or improve many medical conditions and health ailments.

1. Deal with common cold effectively: According to research, the antioxidants present in wine helps to fight common cold better. Limited intake of alcohol, red wine to be precise (~1-2 glasses per day), can, thus, help to reduce the instances of common cold significantly.
2. Weight loss made easy: Studies conducted by the Oregon State University suggest that certain varieties red wine (the Red Muscadine Wine) can play a pivotal role in weight reduction. The Red Muscadine, a variety of wine grapes used to make red wine contains ellagic acid. It is this ellagic acid that helps to cease or slow down the growth and development of the fat cells. Red wine also helps to manage fatty liver effectively.
3. Keep cardiovascular diseases at bay: The high-density lipoprotein (HDL), also known as the Good Cholesterol is indeed good for the body. It acts as a shield, keeping the heart hale and hearty. Moderate alcohol consumption helps to elevate the level of HDL. One of the main reasons attributing to heart attacks are the small blood clots that block the arteries of the brain, heart, and neck. Alcohol (limited intake) has been able to put a check in the formation of such blood clots.
4. Reduced instances of cognitive impairment: Reports suggest that people who consume alcohol within limits are less likely to develop dementia and Alzheimer's disease. Moderate consumption tends to make the brain cells fit and more active, thus, enabling the cells to deal with stress and other related factors.
5. A little wine for a better libido: Limited consumption of wine is good for a better sexual life. Research indicate that the antioxidants present in wine act as a catalyst, resulting in an improved libido (lowers the incidences of erectile dysfunction in men). A little wine can work wonders for women as well (increasing their sexual desires and feelings).
6. Enjoy a diabetes-free life: Type 2 Diabetes and the associated ailments and complications can make life miserable. However, people who consume a small quantity of alcohol (preferably 1-2 glasses per day) are at a lower risk of developing diabetes (Type 2). A path-breaking finding indeed!

People with moderate alcohol consumption are also at a lower risk of developing gallstones. The high silicone content in beer helps to strengthen the bones, but only when consumed within limits. Beer is also rich in calcium, magnesium, and vitamins (thiamine, riboflavin). If you wish to discuss any specific problem, you can consult a general physician.