Diabetes and Monsoon time: 10 steps all diabetics should follow every day to stay healthy

KEY STORY

• Diabetes is a condition that renders the afflicted person susceptible to infection and the development of serious diseases. Therefore it is important to rein in diabetes and take good personal care so as to remain disease-free.

• As seasons change, our bodies try to adapt to the new environment and factors. All seasons have their appealing and not-so-welcome factors. The warmth of summer after a harsh winter is appealing but the harsh temperatures and possibility of heatstroke amidst the peak in May-June are scary. Winter is pleasant but brings along possibilities of cold waves and frostbites in certain areas. Monsoon has its baggage of woes and joys too. The rains are welcome but when the moisture and humidity begin to play havoc with our health, we want to run for cover.

  Here is how diabetics must take care of their health in monsoon season.

  1. Mind your choice of footwear: Poorly controlled blood sugar can damage many parts of the body, including the nerves and vessels that go to the feet. Because of this, people with diabetes have an increased risk of developing foot problems. Fetch comfortable footwear. It should neither pinch your skin nor block ventilation for your feet.

  2. Avoid walking barefoot: Avoid going long distances in slippers or open footwear. High blood sugar contributes to poor blood circulation. It can also damage nerves in your feet, a condition called neuropathy. Neuropathy can cause you to lose feeling in your feet, which may make it difficult for you to realize if you cut yourself or injure your foot. Inspect your foot every day. You can set it as a bathtime routine.

  3. Don’t neglect injuries, especially foot injuries: Even foot problems that might seem insignificant, like blisters or athlete’s foot, can balloon into big problems as poor circulation to the area delays healing time, allowing dangerous infections to set in. Complications can lead to amputations if not correctly treated in time. If you have any foot issues and are diabetic, reach your doctor’s clinic immediately.

  4. Do not neglect timely baths and handwashing: Not just because the world is battling a raging COVID-19 pandemic but also because diabetics need to keep all sorts of pathogens away, make the daily bath a priority. Use warm water to efficiently wash off the soap and germs. Clean, cut, file nails. Scrub dry before putting on clean and dry cotton clothes. Monsoon is party time for viruses and bacteria as warmth, moisture, and low ventilation are conducive to their growth.

  5. Dring adequate water: Do not skip the ‘inner bath’ that water provides. The waste generated by the cellular activity needs to be washed away and that warrants enough hydration. Diabetics and kidney disease patients must check with their doctor about the prescribed minimum and maximum water intake.

  6. Cook at home, avoid outside food: You cannot afford to invite an E.Coli infection or a Hepatitis bout. Other ailments also can travel through food that travels from others’ hands outside of the safe environs of your kitchen. Simple, not too tasty meals are always better than dicey prospects of meals prepared out of your sight.

  7. Wash fruits and veggies before cooking: Get rid of the chemicals and pathogens coating fruits and vegetables. Keep the chopping board and knife clean too. Avoid eating raw vegetables. Salad (cucumber, onions etc) with peels removed are fine. Lightly cook other salad items like broccoli etc.

  8. Do not overeat: Since physical activity gets limited during monsoon due to inclement weather, you must avoid the consumption of extra calories. It is better to stop eating while you feel you can eat a little more. That will leave room for the digestive juices. Walk a bit inside the home. Do not sleep immediately after dinner. It is better to dine early and spend some time reading, chatting with family etc.

  9. Eat foods that enhance immunity: Cut out foods that lower your health condition. Cut down sugar, fats, red meat. Eat foods that boost immunity. Eat peacefully and joyously. Avoid watching TV or cell phone screen as you eat. Eat at least two fruits (not juices) allowed for diabetics and 3 vegetables daily. That enhances your health and life – longevity with good energy. Eat colourful salads and vegetables and fruits. Eat heart-healthy food.

  10. Give your foot and toes exercise and massage: If your toes are bunched together in a shoe, you will feel uncomfortable. Once every evening, help your toes to get back to their natural state of separation. Gently pull all toes apart. Wiggle your toes a little every day. Let the feet get sunlight and air. Keeping them in shoes and socks or stockings all along is a bad idea. Massage the foot with your own hands to relieve soreness, improve circulation.

  Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.