Answers to JUN-JUL’23

1. How much activity should a healthy person with Diabetes get each week, at a minimum?

c: 150 min/week - People with Diabetes who have no complications are recommended physical activity of 150 minutes or 30 minutes of exercises 5 days a week. Exercises may include moderate to high-intensity interval training, core strengthening and stretching exercises. Warming up before and cooling down after exercise is crucial to avoid any kind of injuries or muscle spasm during exercise.

2. What should a person with Diabetes drink while exercising?

c: Any carbohydrate drink - People with Diabetes should consume either a carbohydrate snack before exercise or a carbohydrate drink during the exercise to keep their sugar levels maintained during the period. During exercise, the body secretes more insulin due to increased physical activity. This may lead to low glucose levels in the body or hypoglycaemia. If not treated in time, hypoglycaemia may lead to serious complications.

3. Blueberries contain more antioxidants than strawberries.

a: True - Blueberries contain more antioxidants than strawberries. One cup of blueberries has 84 calories and are rich in Vitamin K and antioxidant polyphenols called anthocyanins. Anthocyanins from blueberries may reduce oxidative stress, thus reducing the risk of heart disease in both healthy people and those at high risk for the disease.

Blueberries may also lower LDL (bad) cholesterol in the blood, reduce the risk of heart attack and enhance the function of arteries. Research studies have shown that blueberries improve insulin sensitivity and reduce the risk of Type 2 Diabetes significantly.

4. A person with Diabetes should get a complete medical examination before starting any exercise regime.

a: True - People with Diabetes are advised to undergo annual check-up that consists of blood tests, eye check, ECG, X-ray and physical examination of the foot to assess any changes in the parameters. Before starting any exercise regime, people with Diabetes are recommended to consult their diabetologist to understand blood sugar management, medication and hypoglycaemia management, dietician to learn carb counting and know what foods to eat and physiotherapist to know what exercises to do, the right way to warm up before and cool down after exercise and how to avoid injuries during the exercise.

5. People with Diabetes should do weight training with light weights.

a: True - People with Diabetes are advised weight training to increase muscle mass and improve insulin function in the body. Regular weight training increases strength, improves fitness levels, reduces the chances of fall in the elderly, improves HDL (good) cholesterol level and improves bone health, thus reducing the risk of osteoporosis. One should start with 10-20 minutes of weight training with light weights and gradually increase the level depending on physical strength.

6. What are superfoods?

c: Foods full of nutrients - Superfooods are foods that are rich in vitamins, minerals, antioxidants and other micronutrients. They also contain healthy fats and fiber that prevent the risk of high blood pressure, high blood sugar levels and improve digestion. Superfoods consist of plant-based foods as well as some fish and dairy. Foods such as berries, beets, nuts and seeds, green vegetables, eggs, legumes, turmeric, salmon and avocado may have health benefits in keeping away diseases such as Diabetes, heart disease, stroke and even cancer.

7. Which part of an egg is healthy?

d: Both white and yellow - Egg whites contain albumen, potassium, and riboflavin. Egg yolk is rich in vitamins like Vitamin A, B6, B12, D, E and K. It is also packed with nutrients like calcium, magnesium, iron and selenium. It also contains choline and carotenoids. Although the yolk part of the egg has cholesterol, the amount of cholesterol is not high enough to raise blood cholesterol levels.

Both egg white and yolk contain many beneficial nutrients that protect the parts of the eye and prevent heart disease.

8. Which of these nuts are rich in fibre, healthy fats and protein?

b: Almonds - Almonds contain more fibre and proteins than walnuts and peanuts. Research studies have shown that regular consumption of almonds lower bad cholesterol and increase good cholesterol in the blood, thereby reducing the risk of blockage in the arteries and heart attack. Almonds contain fewer calories and could be a great mid meal snacking option for people with Diabetes. Almonds also reduce inflammation in people with Type 2 Diabetes, thus reducing the risk of complications.

9. Which ancient asana in Yoga is called the 'lotus position'?

c: Padmasana - Padmasana or the lotus position is a cross-legged sitting Yoga posture. It forms the base for different kinds of meditation practices. It improves posture, reduces stress and anxiety and improves mood. It strengthens the pelvic region and imporves digestion. Regular practice of the asana improves knee joints, blood circulation and restores energy levels

10. Which date is celebrated as the International Yoga Day?

a: 21st June - The word Yoga has been derived from the Sanskrit word i.e 'Yuj' which means bind or union and here it indicates the union of individual and cosmic consciousness respectively. It is a universal subject and can be practiced by all. In 2015, the United Nations General assembly approved 21st June of every year to be celebrated as International Yoga Day after a general consent provided by its 175 member states. The motive is to encourage people to make healthier lifestyle choices and lead a stress-free life.