By Dr Chethan Dev K
In the context of diabetes, body weight has a notable impact. Even a slight weight gain can elevate the chances of developing type 2 diabetes. In this article, we will explore why weight matters, and how it affects diabetes.
The Importance of Weight In Diabetes
Weight and diabetes are closely connected. Gaining excess weight significantly raises the risk of developing type 2 diabetes. It's not just the amount of weight gained but also where the weight is gained that matters. For example, if a man has a body mass index (BMI) of 25, the risk of diabetes is twice as high. For women, a BMI of 25 increases the risk by eight times. If the BMI reaches 35, the risk escalates to 42 times for men and a whopping 93 times for women.
How Weight Affects Diabetes
Excess weight results in the buildup of fat in places it shouldn't be, disrupting the way our bodies utilise insulin to manage blood sugar. Insulin has a vital role in regulating blood sugar levels, and when it operates improperly due to excess weight, it results in high blood sugar levels, ultimately leading to diabetes.
The Power of Weight Loss
Shedding excess kilos is a vital measure in diabetes prevention. Even a slight reduction in weight can yield a substantial effect. For instance, losing just one kilogram (approximately two pounds) reduced the risk of diabetes by 16% in one programme. Even before losing a substantial amount of weight, the body starts improving. For individuals with diabetes, a 3%-5% weight loss can make a substantial difference, not only in blood sugar control but also in overall health.
Key Strategies to Manage Weight
Eat healthy: Focus on a balanced diet rich in nutrients, low in fat, and moderate in calories. Incorporate plenty of fruits, vegetables, whole grains, and lean protein. Monitor your carbohydrate intake too as it impacts blood sugar levels.
Portion control: Be mindful of portion sizes to avoid overeating. You can use smaller plates, measure your servings, and read food labels to stay on track.
Regular physical activity: Exercise helps to control weight, uses up glucose as energy, and makes cells more sensitive to insulin. Walking, swimming, or cycling are good exercises to stay fit.
Stay hydrated: Drink plenty of water. It can help control hunger and maintain good metabolism.
Stress management: Stress can affect blood sugar levels. Practise stress-reducing techniques like meditation, yoga, or deep breathing exercises.
Get proper sleep: Poor sleep can affect blood sugar control and weight. Aim for 7-9 hours of quality sleep every night.
Medication: Some of the diabetes medications, including insulin, result in weight gain. So, discuss with your doctor how to manage weight gain associated diabetes treatment. There are new medications available now to help with both weight loss and managing diabetes. But they should be taken only if your doctor prescribes.
Challenges on the Horizon
Losing weight is a big challenge, but a bigger challenge is to maintain the weight that is lost. Weight loss medications can help but barriers such as healthcare regulations, costs, and lack of awareness are preventing more people from benefiting from these medications.
In the battle against diabetes and obesity, managing our weight is a critical part of the equation. By working together to address the challenges, we can help more people achieve a healthier future with well-controlled blood sugar and fewer health issues.
The author is a consultant endocrinologist.
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