I am a 33-year-old lady and a year ago I was diagnosed with Type 2 Diabetes. I follow my diet and exercise instructions as given by my diabetologist. My blood sugar levels are within range and as per my test results done last week my HbA1c was 6.8 per cent.However, sometimes I have food cravings, especially about chocolate. One of my friends suggested having a small piece of dark chocolate to satisfy my craving. May I have dark chocolate? Will it affect my sugar control?.Dark chocolate contains more of cocoa (70-80 per cent) and less of sugar. Researchers in Nutrition say that it has many health benefits such as: . It improves blood flow and may help prevent the formation of blood clots in the heart . It contains phenylethylamine (PEA) increases release of endorphins, so eating dark chocolate will make you feel happier. . It contains flavonoids, which help reduce insulin resistance. Dark chocolate also has a low glycaemic index, implying that it not only prevents huge spikes in blood sugar levels but also aids in controlling blood sugar levels. . It is rich in antioxidants and helps free your body of free radicals, which are responsible for oxidative damage to cells. Moreover, dark chocolate can protect you from cancer and slow the signs of ageing. . It contains theobromine, which is shown to harden tooth enamel. . It is high in vitamins and minerals - The copper and potassium in it help prevent against stroke and cardiovascular ailments. The presence of iron in the chocolate protects against iron deficiency, anaemia, and magnesium helps prevent Type 2 Diabetes, high blood pressure and heart disease. Though it is not sweet, it is high in fat and hence calories. You can have it to satisfy your sweet tooth, but its portion will matter. One or two small cubes are allowed at any one time. Rutuja Mahajan (Registered Dietician) .I am 40 years old and have recently been diagnosed with Type 2 Diabetes. My doctor has advised me to lose 10 kg body weight. What kind of exercise regime should I follow every day to lose weight correctly?.If you have recently been diagnosed with Type 2 Diabetes, then you may be able to do remission of your Diabetes by reducing your weight by about 10 kg. Weight loss, through caloric restriction and increase in exercise energy expenditure, improves glucose tolerance and insulin action. A person with Diabetes, with no prior exercise experience, should start slowly and progressively with the exercise regimen.Begin with modest goals (e.g walking 45-50 minutes each day). In your case, I would suggest you to start progressively with 45 minutes of physical activityeveryday which includes both aerobic and anaerobic activity. Aerobic activity includes treadmill walk, elliptical, static cycling, brisk walking, jogging. A well-rounded exercise routine should include a variety of activities such as water aerobics, e.g swimming, which is easy on your joints and may reduce blood sugar level. They may also boost overall fitness, strengthand cardio-vascular health in people with Type 2 Diabetes. In addition to aerobic exercise, you should also do strength training at least twice a week. You can use weight machines, hand weights, or your own body weight as a resistance. Start slowly, if you are new to fitness. Lift 3 pound weights on your first try. Gradually increase the time, resistance and intensity as you get fitter and stronger.Each session has to be started with warm up exercise and end up with static stretching exercises. Always stretch after your exercise to avoid hurting your joints. Always consume carbohydrates snack 30 minutes prior to exercise session and also in between the session if required. Consult your dietician for the appropriate pre- and post-exercise snacks and also for the adequate caloric intake suitable for you. Follow the diet plan as suggested. Key Points:• Always measure your blood sugar levels before and after exercises.• Do not exercise when your blood sugars are too high or low.• Stay hydrated.• Wear comfortable clothing when exercising.• Wear appropriate shoes while exercising.• Check your feet regularly for any injuries/ bruises.• Always consult your physiotherapist before starting/ modifying any exercise routine.Dr Uma Hire PTConsultant physiotherapist
