विवरण
Obesity and mental health are closely interconnected, with each influencing the other in significant ways. Excess weight can contribute to psychological distress, including anxiety, depression, and low self-esteem, while mental health challenges may lead to unhealthy eating habits and a sedentary lifestyle. Stress and emotional eating often exacerbate weight gain, creating a vicious cycle. Additionally, societal stigma around obesity can further impact mental well-being. Addressing both physical and emotional aspects through a holistic approach, including therapy, lifestyle modifications, and medical support, is crucial for effective management.
सारांश
- India faces a significant diabetes epidemic, with a large population diagnosed and pre-diabetic. Uncontrolled diabetes can lead to severe complications affecting vision, nerves (neuropathy, potentially leading to amputations), kidneys (nephropathy), digestion, skin (dark patches), and brain (stroke, memory loss). Hormonal imbalances are also linked, with insulin playing a crucial role in regulating other hormones like thyroid, estrogen, and testosterone.
- Standard diabetes tests include fasting and post-candial blood sugar levels and HbA1c, but optimal ranges are often narrower than those provided in standard lab reports. Fasting insulin should ideally be less than 10, and post-candial insulin less than 30. Insulin resistance can lead to sugars not being utilized for energy and can contribute to inflammation.
- The typical Indian diet, high in carbohydrates (rice and rotis) with minimal protein and fiber, is a contributing factor to diabetes. An ideal plate should consist of 50% non-starchy colorful vegetables, 25% protein, and 25% carbohydrates. Adequate protein intake is often lacking, particularly for vegetarians, and may require supplementation.
- Strategies to improve blood sugar management include nutrient sequencing (eating fiber and protein before carbohydrates), pairing carbohydrates with protein or fat to prevent sugar spikes, and engaging in light physical activity post-meal to utilize sugars. Eating an anti-inflammatory diet low in dairy and gluten can also be beneficial.
- Exercise, including both cardio and strength training, is crucial for overall health and diabetes management. Strength training helps maintain muscle mass and bone density, particularly important with age. Sleep and stress management are also key factors. Prioritizing sleep (7-8 hours of good quality sleep) and finding effective ways to manage stress are essential.
- Certain supplements, when taken under professional guidance, can support diabetes management. These include chromium picolinate, vitamin D3 (maintaining levels between 60-80), inositol, omega-3 fatty acids, magnesium (choosing the appropriate type based on symptoms), and dihydroberberine.
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एमबीबीएस, एमडी डीएनबी मनोचिकित्सा, पीजीसीएएमएच, न्यूरोसाइकियाट्रिस्ट, हैदराबाद
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