Dr. Pramod Tripathi, an MBBS from BJ Medical College, Pune is an acclaimed Diabetes researcher who has published his papers in International Journals such as the International Journal of Diabetes and Endocrinology, American Journal of Internal Medicine and many more. Since his early medical career, he has taken a keen interest in creating vibrant health for masses. With a Professional Diploma in Diabetes Management from Nanavati hospital, certification in Advanced Yoga and Ayurveda from Tilak Maharashtra Vidyapeeth in Pune, a Certified Master NLP Practitioner and Advanced NLP-K Practitioner he has since led the way in the research for the reversal of Diabetes as an ailment. He has applied the protocols of Holistic Health Management to his program and ranks among the top influential leaders in the field of holistic health. The Diabetes Reversal program, at Freedom From Diabetes, has seen immense progress wherein about 5000 plus have been freed from diabetes medicines, 1000 plus have been freed from the use of insulin.
Lifestyle is the way in which a person lives. This includes patterns of behaviour, interaction, consumption, work, activity and interests that describe how a person spends his/her time.
A “Lockdown” announced across the country due to Coronavirus has forced us to remain homebound. In short, lockdown also means staying indoors, which in turn means less activity, less mobility, less exercise and more problems arising because of lack of movement. We can also say this situation has compelled us to change our lifestyle according to today’s situation. In this scenario, people with diabetics need to be more careful. They cannot afford to neglect required physical activity, and their diet as maintenance of sugar levels is utmost important for them. This period can definitely create worry, tension and depression.
But people, especially diabetics, do not worry. We will tell you how to remain active and healthy during this tougher time. All you have to do is make little lifestyle changes.
Lockdown situation has proposed 3 main problems before us…
- Limitation of space for exercise.
- Less availability and uncertainty of getting the required food items.
- It has caused a lot of anxiety, depression, sadness in all of us.
Our aim during this difficult time should be to address the above problem areas.
As we have to stay indoors, we have to choose our exercises rightly so that we will get all the benefits of outdoor exercise. Hence, we suggest –
One should include certain homebound easy exercises to be physically active, like; deep breathing exercise (pranayama), range of motion (ROM) – Neck exercises, Head tilts, forward and back AND side to side AND Head turns, arms and elbow exercise, hip and waist twisting, leg movements. One can do chair bound yoga (chair suryanamskar), chair base-exercise (sitting and stretching) also. Since there is no walking movement outside the house one can do an extra set of stairs climbing. Around 10-30 minutes of work out should be included in daily routine. An interesting exercise named Mercola or nitric oxide dump also can be done with great benefits. If possible, they can also do skipping ropes inside the house.
As there is uncertainty in the availability of food items the following changes might be immensely helpful-
Try to follow the diet wisely and maintain a balanced diet plan. As far as possible try to eat high-fibre foods (whole grains, pulses, and all green vegetables) as well as greens and vegetables. Eat fruits. Eat diet low in the glycaemic index which helps keep the blood sugars in the normal range. Keep track of all the food you eat in a day. Ensure eating food at the appropriate time, in appropriate amounts and in proper frequency. Drink sufficient amount of water. Sleep on time, maintain a proper sleeping time and time period.
Patients who are on insulin or oral hypoglycaemic agents should not fast because it may result in hypoglycaemia (low blood sugar levels). They should not skip a meal, assuming that it can be made up by consuming extra food at the next meal. This may result in low blood sugar and also blood glucose fluctuations which leads to microvascular complications. Do not eat white bread, chips, and pastries, which quickly increase blood sugar. Avoid processed foods as they will be rich in salt and oil. Restrict fried and fatty foods. Restrict refined and starchy food items such as maida, rava, white bread, potatoes, other tubers, processed foods and meats. In shortage of stevia, do not use artificial sweeteners beyond the recommended quantity. If possible, drink tea/coffee without sugar gradually. In shortage of fruits, do not consume sweet-tasting fruits like Sitaphal (custard apple), chickoo, sweet bananas, grapes, mangoes etc. Do not exercise on an empty or full stomach. Do not watch too much TV especially while eating food. Consumption of table salt must be avoided. And the most important Do not miss your medication, consult your family doctor on call if needed.
- Take vitamin tablets especially vitamin B
- Take chewable Vitamin C tablet supplements available in the medical shop
- Drink plenty of water daily.
- Increase the intake of vitamin C items as amala and lemon in your diet.
- Drink 2 cups of herbal tea or herbal infusion/ kadha.
- Include Anti-viral foods and herbs to build immunity like Ginger, Garlic, Star Anise, Oregano, Tulsi (Basil leaves), dried Thyme, Turmeric.
- Drink Sabja or Tulsi seeds water throughout the day
This never imagined situation of “lockdown” has brought a lot of sadness, anxiety, depression amongst most of the people. The toughest and most important thing in such a situation is to keep your mind stable and sorted. For that, meditation can play an especially important role.
To release the stored stress and continual stress on a day-to-basis, we suggest whole brain posture meditation. In this, one is made to sit in a particular way, concentrate on bad memories, feel them in the body, make strong intention to get relief from them. This way they start getting released.
Besides whole brain posture meditation, there is breathwork meditation and soul-mind-body healing which are also extremely useful tools for dealing with stress and negativity.
All the above will help you in releasing the negativity and building positivity which is utmost important at this stage. One must understand that the situation is tough and inevitable. So, facing it tactfully and courageously is the only way. Thus, by making a few lifestyle changes, one can achieve health and fitness even without stepping out of the home. So, stay healthy, stay active, think positive and stay safe!