Being diagnosed with Diabetes is a scary life altering diagnosis but it need not mean lowering your quality of life. Deepak Madgeri shares his experience of managing Diabetes.Name: Deepak Madgeri Age: 67 years Occupation: Service Living with DiabetesI enjoyed a healthy and happy life with no restriction on what I ate. I was diagnosed with Type 2 Diabetes at the age of 53 years during a periodical health checkup. As Diabetes is often diagnosed in our family, I should say we are a little bit prepared when someone new is diagnosed. I feel no hesitation about discussing Diabetes with my family and friends. I use Apple Watch for exercise monitoring and use a glucose meter synced to my mobile phone to monitor my blood glucose levels. I also regularly visit the hospital for a blood glucose check and consultation.My dietMy diet consists of 60 per cent vegetables, 20 per cent fat and 20 per cent carbohydrates. I avoid milk products, ghee, sugar, white rice, black tea, coffee, bakery products and red meat. I substitute sugar with stevia, tea with green tea and red meat with fish and chicken curry.6 am - 2 cups of hunza tea and 6-8 soaked almonds9 am - Green smoothie and one large bowl of fruit (4 varieties) if I still feel hungry after an hour.1 pm - Awala juice, a large bowl of salad with 1 teaspoon cold pressed olive oil/flax seed oil, 1 tablespoon grated coconut, 2 types of vegetables including green leafy vegetable, cooked sprouts, dal, one jowar or bajra roti or khapli wheat roti, one cup red rice.4 pm - Green tea5 pm A handful of dry fruits or roasted gram (chana)8 pm - Awala juice, a large bowl of salad with 1 teaspoon cold pressed olive oil/flax seed oil, 1 tablespoon grated coconut, soup or thin dal, green vegetable and one jowar/ bajra/ khapli wheat roti.My exercise routineA brisk 45 minute walk in the morning, which I have gradually increased, to 75 minutes covering 5 to 7 kms. I do Yoga for an hour and meditate for 20 minutes.Some of the yogasanas I do are:Kapal Bhati Pranayam 300 breathsBrahmari Pranayama 5 roundsSupta Matsyendrasana (Lying down body twist)Dhanurasana (Bow Pose)Paschimottanasana (Seated forward bend)Ardhya Matsyendrasana (Sitting half spinal twist)Shavasana (Corpse Pose)Surya Namskar 12 rounds (Most Important)I have joined a gym to prevent muscle loss (which often occurs with weight loss). This should also help to lower insulin resistance and improve blood glucose control.Word of adviceAge is the only a number, have proved with the result in 3 months that I am able to manage Diabetes and reduce the medication. My health parameters were as below:September 2022:HBA1C - 10.53FF Sugar - 162 mg/dlPP Sugar- 176 mg/dlWeight -89.4 kgsBMI - 28.86 kg/m2December 2022:HBA1C - 6.5FF Sugar 115 mg/dlPP Sugar 117 mg/dlWeight -82.00 kgsBMI - 25.31 kg/m2I am happy to note that my weight reduced by 7.4 kgs in 3 months, my body mass index reduced by 3.55 kg/m2 12.3 per cent and my medication reduced from total of 7 tablets to 3 tablets.
Being diagnosed with Diabetes is a scary life altering diagnosis but it need not mean lowering your quality of life. Deepak Madgeri shares his experience of managing Diabetes.Name: Deepak Madgeri Age: 67 years Occupation: Service Living with DiabetesI enjoyed a healthy and happy life with no restriction on what I ate. I was diagnosed with Type 2 Diabetes at the age of 53 years during a periodical health checkup. As Diabetes is often diagnosed in our family, I should say we are a little bit prepared when someone new is diagnosed. I feel no hesitation about discussing Diabetes with my family and friends. I use Apple Watch for exercise monitoring and use a glucose meter synced to my mobile phone to monitor my blood glucose levels. I also regularly visit the hospital for a blood glucose check and consultation.My dietMy diet consists of 60 per cent vegetables, 20 per cent fat and 20 per cent carbohydrates. I avoid milk products, ghee, sugar, white rice, black tea, coffee, bakery products and red meat. I substitute sugar with stevia, tea with green tea and red meat with fish and chicken curry.6 am - 2 cups of hunza tea and 6-8 soaked almonds9 am - Green smoothie and one large bowl of fruit (4 varieties) if I still feel hungry after an hour.1 pm - Awala juice, a large bowl of salad with 1 teaspoon cold pressed olive oil/flax seed oil, 1 tablespoon grated coconut, 2 types of vegetables including green leafy vegetable, cooked sprouts, dal, one jowar or bajra roti or khapli wheat roti, one cup red rice.4 pm - Green tea5 pm A handful of dry fruits or roasted gram (chana)8 pm - Awala juice, a large bowl of salad with 1 teaspoon cold pressed olive oil/flax seed oil, 1 tablespoon grated coconut, soup or thin dal, green vegetable and one jowar/ bajra/ khapli wheat roti.My exercise routineA brisk 45 minute walk in the morning, which I have gradually increased, to 75 minutes covering 5 to 7 kms. I do Yoga for an hour and meditate for 20 minutes.Some of the yogasanas I do are:Kapal Bhati Pranayam 300 breathsBrahmari Pranayama 5 roundsSupta Matsyendrasana (Lying down body twist)Dhanurasana (Bow Pose)Paschimottanasana (Seated forward bend)Ardhya Matsyendrasana (Sitting half spinal twist)Shavasana (Corpse Pose)Surya Namskar 12 rounds (Most Important)I have joined a gym to prevent muscle loss (which often occurs with weight loss). This should also help to lower insulin resistance and improve blood glucose control.Word of adviceAge is the only a number, have proved with the result in 3 months that I am able to manage Diabetes and reduce the medication. My health parameters were as below:September 2022:HBA1C - 10.53FF Sugar - 162 mg/dlPP Sugar- 176 mg/dlWeight -89.4 kgsBMI - 28.86 kg/m2December 2022:HBA1C - 6.5FF Sugar 115 mg/dlPP Sugar 117 mg/dlWeight -82.00 kgsBMI - 25.31 kg/m2I am happy to note that my weight reduced by 7.4 kgs in 3 months, my body mass index reduced by 3.55 kg/m2 12.3 per cent and my medication reduced from total of 7 tablets to 3 tablets.
