Experts answer your Diabetes related queries. Send your questions to editorial@diabeteshealth.co.in
I am a 45-year-old male. I have been recently diagnosed with Type 2 Diabetes and my diabetologist has recommended that I lose weight. I have no other health complications. What type of a weekly fitness regime should I do?
Type 2 Diabetes is closely associated with weight, and nearly 90%of newly diagnosed are above their ideal weight. People with diabetes G obesity are at higher risk for heart diseases like diabetic cardiomyopathy. A 5 per cent reduction in body weight by moderate intensity exercise could reduce
your risk of Type 2 Diabetes by more than 50 per cent. It is important to first identify how much weight you need to shed. This is important to set clear weight loss goals. Body mass index (BMI) is one way to check if your weight is healthy or not.
BMI is calculated as weight in kg divided by height in m2. Another is checking your waist-hip ratio.
Exercise doesn’t always mean to take a gym subscription; you can do exercises as per your comfort at home. You need to identify which exercises you enjoy as this will help keep you motivated. Initially, start with 30 minutes of cardio (aerobic) exercise at least 5 days a week. This may include brisk walking, skipping, swimming, cycling or jogging. If you are unable to exercise for 30 minutes, you can split the session in 2 bouts of 10-15 minutes one in morning and one in the evening.
Stretching exercises should be done before and after every session for 10 minutes.
These help to improve functioning of your muscles and joints, reduce the muscle soreness and relax your muscles. Stretching exercises and yoga are a part of flexibility training.
Once you have set a routine with aerobic and flexibility exercise, you start including some resistance strength training and weight training. This can include lifting weights or you can use your own body weight in the form of pull-ups or planks. To get sufficient benefit of strength training, lift weights for 20 to 30 minutes 2-3 times a week.
Note: It is best to consult a physiotherapist before starting or changing any fitness regime.
Dr Nilaya Janorikar
Consulting Physiotherapist
I am a 65 year old female. I have had Type 2 Diabetes for 15 years. My HbA1c is 7 and I have no other health complications. In November, I am planning to visit my son who lives in Singapore. Please advise which vaccinations I am required to take prior to international travel.
If you have had Diabetes for 15 years at the age of 65 then this leads to an immune compromised state. There is a higher risk of infection. This is why it is important to take appropriate vaccinations prior to travelling to any foreign land. Southeast Asia includes the following countries – Brunei, Cambodia, Indonesia, Laos, Malaysia, Myanmar, Philippines, Singapore, Thailand, Timor
Leste, Vietnam. As per the CDC (Centre for Disease Control and Prevention) guidelines, people travelling to any of these countries must consider immunization with following vaccinations – hepatitis A, hepatitis B, typhoid, cholera, Japanese encephalitis, yellow fever and rabies.
Hepatitis A and typhoid spread through contaminated food and water and is endemic in Southeast Asia, hence should be taken by all travellers. Hepatitis A vaccine is given in 2 doses at least 6 months apart. Typhoid vaccine is preferred as an injection in people with Diabetes and one dose is recommended at least 2 weeks before travel. Repeated doses are recommended every 2 years for people who remain at risk.
Hepatitis B spreads through sexual contact, contaminated needles and blood products and hence at-risk people (having sex with a new partner, getting a tattoo or piercing, or having any medical procedures) must be immunised for Hepatitis B. This vaccine is a 3-dose vaccine given at 0, 1 month and 6 months.
Rabies can be found in dogs, bats, and other mammals in Southeast Asian countries. Pre-exposure 3 doses are given on days 0, 7 and 21 or 28. Post exposure 5
doses are given on days 0, 3, 7, 14 and 28.
Japanese Encephalitis Vaccine should be taken at least 6 weeks before the trip. This vaccine is given in two doses spaced at least 28 days apart. Adults aged 18-65 can get the second dose as early as 7 days after the first dose. The last dose should be given at least 1 week before travel.
Besides these we need to be up to date with our routine immunizations like measles-mumps-rubella, tetanus, diphtheria, pertussis, polio, pneumococcal conjugate, haemophilus influenza.
Note: Please consult your doctor who will recommend which vaccines out of these you require based on your health parameters.
Dr Sudeep Jain
Consulting Diabetologist
