Understanding Why Obesity Is Considered a Disease: A Simple Guide

Did you know obesity is no longer just called "obesity"? It’s now recognized as ABCD — Adiposity-Based Chronic Disease. This shift reflects a deeper understanding: obesity isn’t simply about calories in vs. calories out — there’s much more beneath the surface.Curious? Read on to uncover the full story.

How Does Our Brain Control Weight?

Our brain plays a central role in regulating body weight through complex signaling pathways that affect appetite, energy expenditure, and fat storage. Two critical pathways in the brain work like opposing forces:

The Anorexigenic Pathway – The "Stop Eating" Signal

This pathway, involving neurons that produce a protein called proopiomelanocortin (POMC), signals the body to eat less and burn or store less fat. When this pathway is active, you feel satisfied and your body reduces fat storage.

 

The Orexigenic Pathway – The "Eat More" Signal

This pathway includes neurons producing Agouti-related protein (AgRP), which stimulate hunger and encourage the body to eat more and store fat for energy reserves. In many people with obesity, this pathway can be overly active, leading to increased food intake and fat storage even when calorie intake is controlled.

Together, these pathways balance our body's energy needs. When the orexigenic pathway dominates, it's much harder to lose weight, regardless of lifestyle efforts. This biological tug-of-war explains why some individuals can gain weight easily and struggle to lose it despite healthy habits.

The Brain’s Role Beyond Appetite

Beyond these appetite pathways, obesity affects and is affected by changes in brain structure and function. Studies show that obesity can lead to inflammation in the hypothalamus (a key brain region involved in energy balance), which disrupts normal signaling and promotes further weight gain. Additionally, obesity is associated with reductions in brain gray matter and cortical thickness, particularly in areas related to decision-making, reward, and impulse control, which may perpetuate overeating behaviors.

Chronic obesity may also influence cognitive functions such as memory and executive function and contributes to increased risk of neurodegenerative diseases through inflammatory and metabolic pathways.

Why Is Recognizing Obesity as a Disease Important?

Understanding obesity as a disease rooted in brain biology changes the stigma around it. Instead of blaming individuals for a perceived lack of discipline, it highlights the need for treatments that address neurological pathways, such as medications targeting brain appetite centers, alongside lifestyle interventions.

This perspective:

• Encourages compassion and support for those living with obesity.
• Promotes medical approaches including therapies that modulate brain signals controlling hunger and fat storage.
• Helps guide research into new treatments that target the underlying disease mechanisms rather than symptoms alone.

Moving Forward with Knowledge and Empathy

Recognizing the brain’s pivotal role in obesity empowers both patients and healthcare providers. It stresses that overcoming obesity is not just about "willpower" but managing a disease with deep biological roots. With ongoing research, better treatments and strategies are emerging, offering hope for effective and sustained weight management.

Dr Manohar K N

Lead Consultant Physician & Diabetologist SPARSH Hospital
MD, DNB, MNAMS,  
Triple FRCP (Edinburgh, Glasgow & London), 
FEAC - Fellow of Euro-Asian Academy of Cardiology 
Fellow of RSSDI, Fellow Diabetes India
www.drmanoharkn.com/

References :

1. Schwartz, M.W., et al. The Neuropathology of Obesity: Insights from Human Disease. PMC, 2013. https://pmc.ncbi.nlm.nih.gov/articles/PMC3880612/
2. American Medical Association. For Patients with Obesity, Brain's Pathways Tell the Tale. AMA, 2025. https://www.ama-assn.org/delivering-care/chronic-diseases/patients-obesity-brain-s-pathways-tell-tale
3. Janowitz, D., et al. Structural Brain Changes Associated with Overweight and Obesity. PMC, 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC8302366/
4. University of Wisconsin–Madison. Research Team Discovers Brain Pathway Responsible for Obesity. 2008. https://news.wisc.edu/research-team-discovers-brain-pathway-responsible-for-obesity/
5. Morys, F., et al. Neural correlates of obesity across the lifespan. Commun Biol, 2024. https://pubmed.ncbi.nlm.nih.gov/38806652/
6. Medawar, E., Witte, A.V. Impact of obesity and diet on brain structure and function: a gut-brain-body crosstalk. Proc Nutr Soc, 2022. https://pubmed.ncbi.nlm.nih.gov/36345149/

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What Diabetologists Wish Every Patient Knew About Diabetes

 

What Diabetologists Wish Every Patient Knew About Diabetes

Diabetes is a complex and chronic condition that affects millions of people across India, a country facing a rapidly increasing burden of this disease. Despite its prevalence, many myths and misunderstandings about diabetes persist among patients and the public. Indian diabetologists, drawing on their extensive clinical experience and awareness of cultural attitudes, often emphasize essential truths they wish every patient understood—truths that empower better management, reduce complications, and improve quality of life.

1. Diabetes Is a Manageable Condition, Not a Life Sentence

Many patients initially feel overwhelmed or fearful upon diagnosis. Indian diabetologists want patients to understand that with proper management, diabetes can be controlled effectively. This means:

• Adopting a balanced diet
• Regular physical activity
• Taking prescribed medications or insulin as advised
• Monitoring blood sugar levels consistently

Good management can prevent or delay serious complications like heart disease, kidney failure, nerve damage, and vision loss, conditions often feared by patients. Diabetes is not a death sentence but a condition requiring lifelong attention and adaptation.

2. Eating Sugar Does Not Directly Cause Diabetes

A pervasive myth is that eating sugar causes diabetes. Indian diabetologists clarify that diabetes, especially type 2, is due to a combination of genetic, lifestyle, and metabolic factors—not simply sugar intake. However, consuming too many sugary foods and drinks can contribute to weight gain, which increases diabetes risk.

Sugar in moderation can be part of a healthy diet if overall carbohydrate intake is controlled. Indian diabetologists encourage patients to focus on quantity, type, and quality of carbohydrates rather than eliminating sugar outright. Complex carbohydrates from whole grains, vegetables, fruits, and legumes are preferable.

3. Weight Is a Risk Factor but Not the Only One

While excess weight is a significant risk factor for type 2 diabetes, many Indian diabetologists emphasize that not all people with diabetes are overweight, and not everyone overweight develops diabetes. Other important factors include:

• Family history of diabetes
• Sedentary lifestyle
• Age
• Ethnicity and genetic predisposition

This nuanced understanding helps reduce stigma and encourages patients to focus on healthy lifestyle practices rather than just weight loss.

4. Healthy Eating Does Not Mean a “Special” Diabetes Diet

Patients often believe they must eat completely different foods or buy special diabetes-labeled products. Diabetologists stress that patients do not need a special diet but should follow a balanced, nutritious diet that suits their cultural preferences.

Fruits, vegetables, whole grains, and legumes are encouraged. Although portion control and carbohydrate counting matter, foods "marketed" as diabetic-friendly (like sugar-free sweets) can sometimes be high in unhealthy fats and calories and are often unnecessary.

5. Symptoms Can Be Subtle or Absent

Many patients think diabetes symptoms are obvious. However, Indian diabetologists remind that type 2 diabetes develops gradually, and many people have mild or no symptoms for years. Regular screening is essential, especially for those with risk factors, to diagnose diabetes before complications develop.

Common signs to watch for include excessive thirst, frequent urination, fatigue, blurred vision, and slow wound healing, but absence of these does not guarantee health.

6. Insulin Is Not a Last Resort or a Sign of Failure

There is significant fear around insulin use, viewed as a sign that diabetes has worsened or that treatment has failed. Indian diabetologists wish to dispel this myth by clarifying that starting insulin can be necessary for good blood sugar control at any stage of diabetes.

Early and appropriate use of insulin can prevent complications, and modern insulin regimens are flexible and effective for many patients. Education on insulin use is crucial for acceptance and adherence.

7. Herbal and Home Remedies Are Not Cures

Many patients turn to herbal treatments or traditional remedies hoping for a cure. Indian diabetologists strongly caution that no herbal or alternative remedy can cure diabetes.

While some herbal supplements may have a role as supportive agents for some individuals, they cannot replace conventional treatment involving lifestyle changes and medication. Relying solely on such remedies delays effective management and increases risk of complications.

8. Diabetes Treatment Is Lifelong

A common misconception is that diabetes treatment can be stopped once blood sugar normalizes. Indian diabetologists emphasize that diabetes is a chronic condition requiring ongoing treatment and monitoring even if early control is achieved.

Stopping treatment can cause blood sugar to rise again, aggravating complications.

9. Emotional and Psychological Support Matters

Psychological burden and diabetes distress are often overlooked. Indian diabetologists underscore the importance of addressing mental health challenges related to diabetes, such as stress, anxiety, and depression, which can affect disease control.

Seeking support from counselors, support groups, or diabetes educators can improve motivation and adherence to treatment.

10. Regular Follow-Up and Monitoring Are Essential

Indian diabetologists advocate that successful diabetes management depends on regular check-ups, lab tests, and monitoring for complications.

Routine monitoring helps to adjust treatment plans timely and prevent long-term damage. Patients should understand that missing appointments or irregular follow-up can be detrimental.

11. Lifestyle Changes Are Fundamental

Diet and exercise remain pillars of diabetes care. Indian diabetologists encourage:

• Incorporating 30 minutes of moderate exercise most days
• Reducing intake of refined carbs and saturated fats
• Avoiding tobacco and limiting alcohol intake

Sustained lifestyle change improves insulin sensitivity, blood sugar, and overall health, reducing medication needs.

12. Diabetes Can Affect Anyone

In India’s diverse population, diabetologists remind that diabetes can affect all age groups, including children and young adults, especially with increasing obesity trends. Awareness needs to extend beyond older adults or those with classic risk profiles.

In Summary :

Indian diabetologists wish every patient knew that diabetes is a serious yet manageable condition, surrounded by many myths and misconceptions. Understanding the true nature of diabetes, embracing balanced nutrition, regular exercise, prescribed treatments (including insulin when needed), and continuous follow-up can empower patients to lead healthy lives without needless fear or stigma.

Education tailored to individual cultural contexts and dispelling misinformation is key to improving diabetes outcomes in India’s vast and varied population.

Dr Aravinda J

MD,MRCP(London),Triple FRCP(Edinburgh, London, Glasgow) National RSSDI Executive Committee Member President RSSDI Karnataka chapter ( 2018-19 ) Chairman and Chief Diabetologist

References

 Mount Sinai - Diabetes myths and facts, 2023
 British Heart Foundation - Myths about diet and diabetes, 2019
 Medical News Today - Dispelling 11 common myths about diabetes, 2020
 American Diabetes Association - Know your facts about diabetes
 Merck - Debunking type 2 diabetes misconceptions, 2024
 Duke Health - 5 common myths about type 2 diabetes
 PMC - Popular misconceptions regarding the diabetes, 2013

 

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The Growing Threat of "Diabesity": How Obesity Drives the Global Diabetes Epidemic

In recent years, the world has witnessed a dramatic rise in both obesity and type 2 diabetes. These two conditions are so closely linked that experts now use the term "diabesity" to describe their dangerous combination. But what does this mean for our health, and why should we be concerned?

Obesity: The Main Driver of Type 2 Diabetes

Obesity, especially excess fat around the abdomen, is the single most significant risk factor for developing type 2 diabetes. According to the World Obesity Federation, 43% of all type 2 diabetes cases globally are directly linked to obesity . The reason lies in how our bodies handle insulin.

Insulin resistance occurs when excess body fat makes it harder for our cells to respond to insulin, the hormone that helps regulate blood sugar. Over time, this resistance can lead to higher blood sugar levels and, eventually, type 2 diabetes .

What is "Diabesity"?

"Diabesity" is a term that highlights the double threat posed by obesity and diabetes together. This combination significantly increases the risk of:

• Heart disease
• Kidney disease
• Stroke
• Premature death

When these conditions occur together, they can make each other worse, leading to more severe health complications and a lower quality of life.

The Alarming Numbers

The scale of the problem is staggering. By 2030, it is projected that 1 billion people will be living with obesity and 642 million with diabetes worldwide . These numbers are not just statistics—they represent real people facing serious health challenges.

What Can You Do?

While these figures are alarming, there’s good news: many cases of diabesity can be prevented or managed with healthy lifestyle choices. Here’s how you can protect yourself and your loved ones:

• Eat a balanced diet: Focus on whole grains, lean proteins, fruits, and vegetables.
• Stay active: Aim for at least 30 minutes of physical activity most days of the week.
• Maintain a healthy weight: Even modest weight loss can make a big difference.
• Get regular health check-ups: Early detection is key to preventing complications.

Take Action Today

The rise of diabesity is a global health crisis, but it’s also a personal one. By making small, sustainable changes in your daily habits, you can significantly reduce your risk of both obesity and type 2 diabetes.

Your health is in your hands. Start today!

Dr Aravinda J

MD,MRCP(London),Triple FRCP(Edinburgh, London, Glasgow) National RSSDI Executive Committee Member President RSSDI Karnataka chapter ( 2018-19 ) Chairman and Chief Diabetologist Dr Aravind's Diabetes Centre Basaveshwara Nagar, Bengaluru.

1. World Obesity Federation: 2023 World Obesity Atlas

2. Centers for Disease Control and Prevention: The Relationship Between Obesity and Diabetes

3. International Diabetes Federation: Diabetes and Obesity

4. World Health Organization: Obesity and Overweight Factsheet

 

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The Impact of Gestational Diabetes Mellitus (GDM) on Maternal and Fetal Health

Gestational Diabetes Mellitus (GDM) is a significant complication of pregnancy, affecting up to 9% of pregnancies worldwide. Its consequences extend beyond pregnancy, impacting both maternal and fetal health in the short and long term.

Maternal Health Impacts

Short-Term Risks:

• Hypertension and Preeclampsia: GDM increases the risk of high blood pressure and preeclampsia, a potentially life-threatening condition for both mother and baby.
• Infections: Women with GDM are more prone to urinary tract and vaginal infections during pregnancy.
• Operative Delivery: There is a higher likelihood of cesarean section due to complications such as fetal macrosomia (large baby) or labor difficulties.
• Premature Delivery: GDM is associated with an increased risk of preterm birth.

Long-Term Risks:

• Type 2 Diabetes: Women with a history of GDM face a sevenfold increased risk of developing type 2 diabetes, with up to 50% developing it within years after pregnancy.
• Cardiovascular Disease: GDM is linked to a higher risk of metabolic syndrome, hypertension, dyslipidemia, and cardiovascular disease later in life.
• Future GDM: There is a higher risk of developing GDM in subsequent pregnancies.

Fetal and Neonatal Health Impacts

Short-Term Risks:

• Macrosomia: Babies born to mothers with GDM are more likely to be larger than average, increasing the risk of birth trauma, shoulder dystocia, and the need for cesarean delivery.
• Neonatal Hypoglycemia: After birth, babies may experience low blood sugar due to increased insulin production in response to maternal hyperglycemia.
• Respiratory Distress Syndrome (RDS): Infants of mothers with GDM have a higher risk of RDS, possibly due to delayed lung maturity.
• Jaundice: There is an increased risk of neonatal jaundice due to higher bilirubin levels.
• Stillbirth and Sudden Fetal Death: Poorly controlled GDM can increase the risk of stillbirth.

Long-Term Risks:

• Childhood Obesity: Children born to mothers with GDM are at increased risk of obesity in childhood and adolescence, largely due to in-utero exposure to high glucose levels and altered fetal metabolism.
• Type 2 Diabetes and Insulin Resistance: These children have a higher risk of developing type 2 diabetes and metabolic syndrome later in life, as maternal hyperglycemia programs their metabolic pathways.
• Altered Growth Patterns: GDM is associated with increased fetal growth rates, particularly increased abdominal circumference, which is linked to higher weight-for-height scores in early childhood.

Mechanisms Behind the Impact

• Maternal-Fetal Glucose Transfer: In GDM, maternal blood glucose crosses the placenta, leading to fetal hyperglycemia. The fetus responds by producing more insulin, which acts as a growth hormone, resulting in increased fat deposition and organ growth (especially abdominal.
• Metabolic Programming: Exposure to high glucose in utero can alter the child's insulin sensitivity and metabolic health, increasing the risk of metabolic syndrome, hypertension, and dyslipidemia in later life.

Management and Prevention

• Lifestyle Modifications: Dietary changes, exercise, and weight management are first-line interventions to control blood glucose.
• Medication: If lifestyle changes are insufficient, insulin or oral hypoglycemic agents may be prescribed, though there are concerns about the long-term safety of some medications for both mother and child.
• Monitoring: Regular blood sugar monitoring during pregnancy and postpartum is essential to reduce risks.
• Postpartum Follow-Up: Women with GDM should be screened for type 2 diabetes after delivery and at regular intervals thereafter.

Conclusion

GDM is more than a temporary pregnancy complication—it has profound and lasting effects on both maternal and child health. Early diagnosis, effective management, and postpartum follow-up are critical to reducing the risk of adverse outcomes and breaking the cycle of metabolic disease across generations.

References

1. Maternal Weight and Gestational Diabetes Impacts on Child Health – PMC
2. Effect of Gestational Diabetes on Fetal Growth Rate and Later Overweight – JCEM
3. Gestational Diabetes Mellitus: Long-Term Consequences for the Mother and Child – PMC
4. Gestational Diabetes: Complications and Management – HealthXchange
5. A Comprehensive Review of Gestational Diabetes Mellitus – PMC
6. What Are the Complications of Gestational Diabetes? – Healthline
7. Gestational Diabetes Mellitus and Its Implications across the Life Span – Diabetes & Metabolism Journal

 

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The Link Between PCOD and Insulin Resistance

The Link Between PCOD and Insulin Resistance

Polycystic Ovarian Disease (PCOD), also known as Polycystic Ovary Syndrome (PCOS), is a common endocrine disorder affecting millions of women worldwide. While many associate PCOD primarily with reproductive issues like irregular periods and infertility, its roots run much deeper—particularly into the body’s metabolic processes. One of the most significant and well-established connections is between PCOD and insulin resistance.

Understanding Insulin Resistance

Insulin is a hormone produced by the pancreas that enables cells to absorb glucose from the bloodstream for energy. In insulin resistance, the body’s cells become less responsive to insulin, forcing the pancreas to produce more of it. Over time, this can lead to elevated insulin levels (hyperinsulinemia), higher blood sugar, and eventually type 2 diabetes.

How Insulin Resistance Drives PCOD

Insulin resistance is not just a side effect of PCOD—it’s a central driver of the condition. Studies show that:

• 70–95% of women with obese PCOD and 30–75% of those with lean PCOD have insulin resistance.
• High insulin levels stimulate the ovaries to produce more androgens (male hormones), such as testosterone, which can disrupt ovulation, cause irregular periods, acne, and excess hair growth.
• Insulin resistance is also linked to increased inflammation, weight gain, and a higher risk of developing type 2 diabetes and cardiovascular disease.

The Vicious Cycle: Obesity, Insulin, and PCOD

Obesity amplifies insulin resistance. In women with PCOD, excess adipose (fat) tissue releases substances called adipokines, which further disrupt insulin signaling and hormone balance. This can worsen both metabolic and reproductive symptoms of PCOD, creating a vicious cycle.

Testing and Diagnosis

Because insulin resistance is so common in PCOD, testing for it is often recommended. Common tests include:

• Fasting insulin
• HOMA-IR index
• 2-hour insulin glucose challenge test

These tests help distinguish PCOD from other conditions with similar symptoms and guide treatment.

Managing PCOD and Insulin Resistance

Addressing insulin resistance is a cornerstone of PCOD management:

• Lifestyle changes: Diet, exercise, and weight loss can significantly improve insulin sensitivity, reduce androgen levels, restore ovulation, and improve fertility.
• Medications: Metformin is commonly prescribed to improve insulin sensitivity and lower blood sugar. It can also help with weight loss and reduce androgen levels.
• Other agents: Thiazolidinediones (like pioglitazone) are sometimes used but have limitations due to side effects.

Long-Term Health Risks

Women with PCOD and insulin resistance face an increased risk of:

• Type 2 diabetes: More than half of women with PCOD develop it by age 402.
• Heart disease and metabolic syndrome: Due to chronic inflammation, abnormal cholesterol, and high blood pressure.
• Gestational diabetes: Higher risk during pregnancy.

Conclusion

The link between PCOD and insulin resistance is strong and multifaceted. Recognizing and addressing insulin resistance is crucial for managing PCOD symptoms, improving fertility, and reducing long-term health risks. Early intervention with lifestyle changes and, if necessary, medication can make a significant difference in outcomes for women with PCOD.

Dr. Praveen Kumar N S

MBBS, MD (Gen. Med.), DNB (Endocrinology)
Consultant Endocrinologist & Diabetologist
Dr. Praveen's Endocrine Centre
Mysuru, Karnataka. 570009.

References

1. Insulin Resistance in Polycystic Ovarian Syndrome - PMC3
2. All Women With PCOS Should Be Treated For Insulin Resistance - PMC4
3. The link between PCOS and insulin resistance - HelloClue1
4. Drug Treatments for Polycystic Ovary Syndrome - AAFP5
5. Diabetes and Polycystic Ovary Syndrome (PCOS) - CDC

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Sleep: The Unsung Hero of Heart Health

Sleep: The Unsung Hero of Heart Health

When we think about keeping our hearts healthy, we usually talk about eating well, staying active, and not smoking. But there’s another powerful tool for a healthy heart that often gets ignored—sleep. Science is now showing us that getting enough good-quality sleep is just as important as diet and exercise for protecting your heart.

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Why Does Sleep Matter for Your Heart?

When you sleep, your body isn’t just resting. Your heart and blood vessels are getting a break, too. During deep sleep, your blood pressure drops, your heart rate slows down, and your body repairs itself. This nightly “reset” is essential for a healthy heart.

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How Much Sleep Do You Need?

Most adults need 7 to 9 hours of sleep each night. Getting less than 7 hours—or more than 9 or 10 hours—can actually raise your risk of heart disease and stroke. Here’s why:

• Too little sleep (less than 7 hours) can lead to high blood pressure, weight gain, diabetes, and heart problems.
• Too much sleep (more than 9–10 hours) may also be linked to heart issues, although sometimes this is because of other health problems.

But it’s not just about the number of hours. Quality matters, too. If you toss and turn, wake up a lot, or don’t feel rested in the morning, your heart may not be getting the benefits of sleep.

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What Happens When You Don’t Sleep Well?

Poor sleep can cause:

• High blood pressure: Your blood pressure stays higher for longer, which stresses your heart.
• Inflammation: Your body becomes more inflamed, which can damage your blood vessels.
• Weight gain: Lack of sleep makes you crave unhealthy foods and can lead to weight gain, which is bad for your heart.
• Blood sugar problems: Poor sleep can make it harder for your body to control blood sugar, raising your risk for diabetes.

Sleep problems like insomnia or sleep apnea (when you stop breathing for short periods during sleep) are especially risky for your heart. If you snore loudly, wake up gasping, or feel tired all day, talk to your doctor.

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Simple Tips for Better Sleep

• Stick to a schedule: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing bedtime routine: Read, listen to calm music, or take a warm bath.
• Keep your bedroom cool, dark, and quiet.
• Avoid screens and caffeine before bed.
• Get regular exercise, but not right before bedtime.

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Takeaway: Make Sleep a Priority

Sleep isn’t just “downtime”—it’s an essential part of keeping your heart healthy. If you want to lower your risk of heart disease, make sleep a top priority, just like healthy eating and exercise.

Dr Manohar K N

MD, DNB, MNAMS,  
Triple FRCP (Edinburgh, Glasgow & London), 
FEAC - Fellow of Euro-Asian Academy of Cardiology 
Fellow of RSSDI, Fellow Diabetes India
www.drmanoharkn.com/

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References

1. American Heart Association. How Does Sleep Affect Heart Health? (2023)
2. Grandner, M.A., et al. "Sleep is Essential for Cardiovascular Health." Frontiers in Cardiovascular Medicine, 2023.
3. Centers for Disease Control and Prevention. Sleep and Heart Health (2024)
4. Gangwisch, J.E., et al. "Sleep Duration as a Risk Factor for Cardiovascular Disease." Sleep, 2001.

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Remember: A good night’s sleep is one of the best gifts you can give your heart!

  

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ಡಯಾಬಿಟೀಸ್‌ಗೆ ಹೃದಯ ಆರೋಗ್ಯಕ್ಕಾಗಿ 5 ಸರಳ ಆಹಾರ ಸಲಹೆಗಳು

ಡಯಾಬಿಟೀಸ್ ಇರುವವರಿಗೆ ಹೃದಯ ಆರೋಗ್ಯವನ್ನು ಕಾಪಾಡಿಕೊಳ್ಳುವುದು ಅತ್ಯಂತ ಮುಖ್ಯ. ಸರಿಯಾದ ಆಹಾರ ಕ್ರಮವು ರಕ್ತದ ಸಕ್ಕರೆ ಮಟ್ಟವನ್ನು ನಿಯಂತ್ರಿಸಲು ಮತ್ತು ಹೃದಯದ ಆರೋಗ್ಯವನ್ನು ಸುಧಾರಿಸಲು ಸಹಾಯ ಮಾಡುತ್ತದೆ. ಈ ಲೇಖನದಲ್ಲಿ, ಡಯಾಬಿಟೀಸ್‌ಗೆ ಹೃದಯ ಆರೋಗ್ಯಕ್ಕಾಗಿ 5 ಸರಳ ಆಹಾರ ಸಲಹೆಗಳನ್ನು ನೀಡಲಾಗಿದೆ.

1. ಫೈಬರ್ ಸಮೃದ್ಧ ಆಹಾರವನ್ನು ಸೇವಿಸಿ

ಫೈಬರ್ ರಕ್ತದ ಸಕ್ಕರೆಯನ್ನು ನಿಯಂತ್ರಿಸಲು ಮತ್ತು ಕೊಲೆಸ್ಟ್ರಾಲ್ ಮಟ್ಟವನ್ನು ಕಡಿಮೆ ಮಾಡಲು ಸಹಾಯ ಮಾಡುತ್ತದೆ. ಓಟ್ಸ್, ಇಡೀ ಧಾನ್ಯಗಳು, ತರಕಾರಿಗಳು, ಹಣ್ಣುಗಳು ಮತ್ತು ಕಾಳುಗಳಂತಹ ಫೈಬರ್ ಸಮೃದ್ಧ ಆಹಾರಗಳನ್ನು ಆಯ್ಕೆ ಮಾಡಿ. ಉದಾಹರಣೆಗೆ, ರ *: ರಾಗಿ, ಗೋಧಿ, ತರಕಾರಿಗಳಾದ ಬೀನ್ಸ್, ಕ್ಯಾರೆಟ್, ಮತ್ತು ಹಣ್ಣುಗಳಾದ ಸೇಬು, ದಾಳಿಂಬೆ ಉತ್ತಮ ಆಯ್ಕೆಗಳು.

2. ಒಮೆಗಾ-3 ಕೊಬ್ಬಿನಾಮ್ಲಗಳನ್ನು ಸೇರಿಸಿಕೊಳ್ಳಿ

ಒಮೆಗಾ-3 ಕೊಬ್ಬಿನಾಮ್ಲಗಳು ಹೃದಯದ ಆರೋಗ್ಯಕ್ಕೆ ಒಳ್ಳೆಯದು. ಮೀನು (ಸಾಲ್ಮನ್, ಮ್ಯಾಕರೆಲ್), ಅಗಸೆ ಬೀಜ, ಚಿಯಾ ಬೀಜ, ಮತ್ತು ವಾಲ್‌ನಟ್‌ಗಳಂತಹ ಆಹಾರಗಳು ಒಮೆಗಾ-3 ಸಮೃದ್ಧವಾಗಿವೆ. ವಾರಕ್ಕೆ 2-3 ಬಾರಿ ಮೀನು ಸೇವನೆಯಿಂದ ಹೃದಯದ ಆರೋಗ್ಯವನ್ನು ಸುಧಾರಿಸಬಹುದು. ಶಾಕಾಹಾರಿಗಳಿಗೆ, ಅಗಸೆ ಬೀಜವನ್ನು ದಿನನಿತ್ಯದ ಆಹಾರದಲ್ಲಿ ಸೇರಿಸಿಕೊಳ್ಳಬಹುದು.

3. ಕಡಿಮೆ ಗ್ಲೈಸೆಮಿಕ್ ಇಂಡೆಕ್ಸ್ (GI) ಆಹಾರಗಳನ್ನು ಆಯ್ಕೆ ಮಾಡಿ

ಕಡಿಮೆ GI ಆಹಾರಗಳು ರಕ್ತದ ಸಕ್ಕರೆಯನ್ನು ತ್ವರಿತವಾಗಿ ಏರಿಕೆಯಾಗದಂತೆ ತಡೆಯುತ್ತವೆ. ರಾಗಿ, ಜೋಳ, ಕಂದು ಅಕ್ಕಿ, ಕ್ವಿನೋವಾ, ಮತ್ತು ತರಕಾರಿಗಳಾದ ಬ್ರಾಕೋಲಿ, ಶತಾವರಿ ಒಳ್ಳೆಯ ಆಯ್ಕೆಗಳು. ಇವು ರಕ್ತದ ಸಕ್ಕರೆಯನ್ನು ಸ್ಥಿರವಾಗಿಡಲು ಸಹಾಯ ಮಾಡುತ್ತವೆ ಮತ್ತು ಹೃದಯದ ಮೇಲಿನ ಒತ್ತಡವನ್ನು ಕಡಿಮೆ ಮಾಡುತ್ತವೆ.

4. ಉಪ್ಪಿನ ಸೇವನೆಯನ್ನು ಕಡಿಮೆ ಮಾಡಿ

ಅತಿಯಾದ ಉಪ್ಪಿನ ಸೇವನೆಯು ರಕ್ತದೊತ್ತಡವನ್ನು ಹೆಚ್ಚಿಸಿ, ಹೃದಯದ ಮೇಲೆ ಒತ್ತಡ ಹೇರಬಹುದು. ದಿನಕ್ಕೆ 5-6 ಗ್ರಾಂಗಿಂತ ಕಡಿಮೆ ಉಪ್ಪನ್ನು ಸೇವಿಸಿ. ತಾಜಾ ಗಿಡಮೂಲಿಕೆಗಳು, ಮಸಾಲೆಗಳು, ಮತ್ತು ನಿಂಬೆ ರಸವನ್ನು ಬಳಸಿ ಆಹಾರಕ್ಕೆ ರುಚಿಯನ್ನು ಸೇರಿಸಿ. ಪ್ಯಾಕ್ ಮಾಡಿದ ಆಹಾರಗಳು ಮತ್ತು ತಿಂಡಿಗಳನ್ನು ತಪ್ಪಿಸಿ, ಏಕೆಂದರೆ ಇವು ಸಾಮಾನ್ಯವಾಗಿ ಹೆಚ್ಚಿನ ಉಪ್ಪನ್ನು ಹೊಂದಿರುತ್ತವೆ.

5. ಸಂಸ್ಕರಿತ ಆಹಾರಗಳು ಮತ್ತು ಸಕ್ಕರೆಯನ್ನು ತಪ್ಪಿಸಿ

ಕೇಕ್, ಕುಕೀಸ್, ಸಕ್ಕರೆಯಿಂದ ಕೂಡಿದ ಪಾನೀಯಗಳು, ಮತ್ತು ಸಂಸ್ಕರಿತ ಆಹಾರಗಳು ರಕ್ತದ ಸಕ್ಕರೆಯನ್ನು ಏರಿಕೆ ಮಾಡುವುದರ ಜೊತೆಗೆ ಕೊಲೆಸ್ಟ್ರಾಲ್ ಮಟ್ಟವನ್ನೂ ಹೆಚ್ಚಿಸಬಹುದು. ಬದಲಿಗೆ, ತಾಜಾ ಹಣ್ಣುಗಳು, ಬೀಜಗಳು, ಮತ್ತು ತರಕಾರಿಗಳಿಂದ ತಯಾರಿಸಿದ ತಿಂಡಿಗಳನ್ನು ಆಯ್ಕೆ ಮಾಡಿ. ಉದಾಹರಣೆಗೆ, ಬಾದಾಮಿ, ವಾಲ್‌ನಟ್‌ಗಳು, ಅಥವಾ ಗುವಾವಾದಂತಹ ಹಣ್ಣುಗಳು ಆರೋಗ್ಯಕರ ಆಯ್ಕೆಗಳು.

ತೀರ್ಮಾನ

ಡಯಾಬಿಟೀಸ್‌ನೊಂದಿಗೆ ಹೃದಯ ಆರೋಗ್ಯವನ್ನು ಕಾಪಾಡಿಕೊಳ್ಳಲು ಸರಿಯಾದ ಆಹಾರ ಕ್ರಮವು ಕೀಲಿಯಾಗಿದೆ. ಮೇಲಿನ ಸಲಹೆಗಳನ್ನು ಅನುಸರಿಸುವುದರ ಜೊತೆಗೆ, ನಿಯಮಿತ ವೈದ್ಯಕೀಯ ತಪಾಸಣೆ, ವ್ಯಾಯಾಮ, ಮತ್ತು ಒತ್ತಡ ನಿರ್ವಹಣೆಯು ಒಟ್ಟಾರೆ ಆರೋಗ್ಯಕ್ಕೆ ಸಹಾಯ ಮಾಡುತ್ತದೆ. ಯಾವುದೇ ಹೊಸ ಆಹಾರ ಕ್ರಮವನ್ನು ಆರಂಭಿಸುವ ಮೊದಲು ವೈದ್ಯರ ಸಲಹೆಯನ್ನು ಪಡೆಯಿರಿ.

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