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Balancing Work and Wellness: Managing Diabetes in a Fast-Paced Lifestyle
Last Updated:November 14, 2024, 08:18 IST

Managing diabetes in a high-pressure work environment does not mean adjusting for the day but changing the lifestyle to ensure long-term health and professional development

World Diabetes Day theme for 2024-2026 is Diabetes and Well-being. (Image: Shutterstock)

In today’s fast-paced world, the sedentary work life is taking a heavy toll on health, leading to a rise in lifestyle diseases, especially diabetes. Recent data from the Indian Council of Medical Research (ICMR) paints a stark picture, as over 101 million Indians are currently living with diabetes, and over 136 million are living with prediabetes. This number is expected to rise. Regulating lifestyle is crucial for diabetic patients, especially working professionals. While navigating through the intricacies of their professional life, they also have to prioritize their health, striking a balance between work and wellness.

Managing Diabetes for Sustained Productivity in the Workplace

Diabetes cannot be cured, but one can manage it and learn to live with it. Type 1 diabetes, often called insulin-dependent diabetes, and type 2 diabetes stem from issues in sugar regulation and use. For working people, frequent fluctuations in sugar levels lead to chronic fatigue, making it harder for them to concentrate. Uncontrolled diabetes can also hamper cognitive abilities, inadvertently diminishing their overall productivity. Hence, controlling the sugar level is the only option. One way is dependency on medicines, but that, too solely, will not help, and lifestyle changes are a must.

Dr Geetajali Gupta Director, Technical operations & Quality Assurance in Redcliffe Labs shares some lifestyle changes that working individuals can incorporate to manage diabetes:
1. Regular Blood Sugar MonitoringIn the pursuit of meeting deadlines, people often miss out on their regular health checkups. However, a diabetic person cannot afford to do so. Keeping track of blood sugar levels per their doctor’s direction is the first crucial step toward a healthy lifestyle. Frequent monitoring of the blood sugar level draws an individual closer to knowing how their body reacts to a variety of foods, exercises, and medicines, which would, in turn, help in making informed decisions. Taking notes of the fluctuations in the sugar level enables doctors to make changes, and interventions are made when needed.
2. Be Mindful of What You EatIt is common for working professionals to consume ready-to-eat processed food in a hurry, which should be avoided at all costs. For a diabetic person, eating the right kind of food in the right quantity every day without fail is very important, as overeating can shoot up the blood sugar level while eating too little will cause it to drop.Seeing how one’s body reacts to different foods helps diversify diets by including the correct ratio of fruits, vegetables, lean meats, and healthy fats. To control the portion size, you can use visual cues such as the size of a baseball serving vegetables. Packing healthy snacks into smaller portions is another way to minimize calorie intake.
  It is common to have hunger pangs during work, and fast food is usually the answer. However, a person with diabetes should always carry healthy snacks such as fruits and nuts that provide immediate satisfaction and energy.
3. Stay Active at your Workplace:Regular exercise helps regulate blood sugar levels, but one cannot do that in the office. In such scenarios, even short activities such as taking a walk, doing some stretches, or standing up, which people normally engage in during breaks while working, can improve the body’s sensitivity to insulin and uptake of glucose. Using stairs in place of elevators is another good way to remain active. Such simple habits minimize the negative effects of a stationary lifestyle, making it possible to regulate blood sugar levels throughout the day.
4. Time management for Quality Sleep and Stress ManagementPoor sleep and chronic stress elevate blood sugar levels. Hence, staying up late at night and scrolling through social media are other activities a diabetic person should avoid. They must also get 8 hours of quality sleep time. To manage stress, while effective time management at work reduces the tension of deadlines, deep breathing or meditation also helps.
  
  Way Forward
Managing diabetes in a high-pressure work environment does not mean adjusting for the day but changing the lifestyle to ensure long-term health and professional development. Moving away from the inactive lifestyle that comes with a desk job is crucial. Combining simple, office-friendly physical activity with controlled portions and mindful snacking allows one to stay active throughout, which, in turn, helps them stabilize their blood sugar levels. The combination not only serves the purpose of proper diabetes management but also makes people more focused, confident, and at their best in their professional and personal lives.

News lifestyle Balancing Work and Wellness: Managing Diabetes in a Fast-Paced Lifestyle
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November 14, 2024
Effective lifestyle solutions for managing back pain, improving sleep, and handling medication side effects
Dr Nickhil Jakatdar

Dr. Nickhil Jakatdar has been working at the cutting edge of preventive health and longevity over the last 10 years with the 3 D’s – data, doctors, and dietitians – to g
… MORE
Today’s post (#24) covers a collection of issues that I used to believe were age-related but my data demonstrated they were both caused by my lifestyle and were also solvable through my lifestyle. I am picking a few topics that I think may resonate with you: the inability to go back to sleep in the middle of the night, dealing with lower back pain and the curious case of feeling sleepy in the late mornings. Let me explain each of the three:
1. Inability to go back to sleep in the middle of the night: Those who have known me a long time can attest to the fact that my daily total sleep duration is less than most people. However, as research has now shown, it is the consistency of the sleep start and end times, along with the quality of the sleep stages (deep, REM, light, awake) that matter more than simply judging sleep by the total duration. While about 60% of my nights were good on these metrics, there were 40% where I would wake up in the middle of the night (restroom visit, something on my mind that was bothering me, indigestion, etc.) and I just couldn’t go back to sleep easily. I would toss and turn and finally get frustrated and get out of bed. I made some changes to reduce that 40% by drinking my last glass of water about two hours before going to bed, not being on my phone for 30 mins before bedtime, eating three hours before bedtime, etc. and those things helped bring down the 40% bad sleep nights down to about 20%, but that was still 20% more than it needed to be. Further experiments didn’t help reduce that and I had resigned myself to the fact that I had to live with it. That is, until I read this fascinating blog on breathing techniques and their impact on sleep. Unfortunately I can’t find that blog anymore but I do follow the simple breathing technique it suggested: close your eyes, take a few deep breaths that are about 6 seconds in and the same amount out. Focus on maintaining a consistent breathing pattern. Try to blank out your mind either by picking a single word that you can keep repeating in your mind or by focusing on your breath alone. Don’t stress about your thoughts wandering or getting the counts exactly right because that will work against you going back to sleep. Regular yoga practitioners have this down pat but I needed a bit of practice. And the results were amazing! I would start the process and within ten minutes or less, I would go back to sleep. Now there are very few nights where I am unable to go back to sleep, which are almost always due to the fact that I couldn’t say no to that last slice of cake or ice-cream! I should note that there are other techniques that may work well, such as the popular 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds and exhale for 8 seconds) but I find that trying to keep a count of all that has been counterproductive for me, especially in the middle of the night when I don’t want a cognitive overload.
2. Lower back pain: In my case, there have been three very clear reasons for lower back pain: falls during soccer, poor form during a deadlift or a squat and poor posture. The soccer related back pain is usually short lived and I view it as the collateral damage of playing a contact sport, that I am willing to accept. The poor form during strength training was something I have overcome by getting the right guidance from a trainer as well as by not getting carried away with the weights I use. It is now rarely an issue. The last one – poor posture – is something I have to constantly remind myself of. It is not like I don’t know what good posture is all about but when I am not thinking, I find my core collapsing, that leads to rounded shoulders, an arched lower back, protruding abdomen and a tilted pelvis. I visited a posture expert, Dr. Esther Gokhale, at Stanford a few years ago. Based on her personal experiences, she came up with the Gokhale Method that has been published in a book as well as through her workshops and her TEDx talk. There are many fundamental concepts in her approach that are simple but powerful; I am going to simplify it to what I use on a daily basis. Roll your shoulders back which will make your hands feel like those of a dinosaur, stick out your butt, engage your core and your glutes and take deep breaths that feel like you are elongating your spine. This will feel strange at first and you will forget to keep it that way all day but every time you think about your posture, make these changes. Over time this becomes more natural but unfortunately a bad posture requires such little effort and energy that it is easy to fall back into it. The lower back pain is my reminder that it is my posture that I need to work on, and it never fails. The second image above serves as my modeling gig for the year; the bad vs. good image. As you can see, the changes aren’t that obvious between a bad and a good posture but they are critical. For those interested in learning more about the Gokhale Method, I highly recommend signing up for Esther’s workshops or reading her book.
1. The curious case of feeling sleepy in the late mornings: I experienced this over the last couple of months where I would feel really sleepy in the late mornings and early afternoons. Initially I thought I was tired because my workouts were more intense or I required longer recovery times from my weekend soccer games or my sleep wasn’t as good but there wasn’t really anything that I had changed dramatically on any of those fronts. Looking at all my data that I had been tracking, I couldn’t find any clear correlation and so my only conclusion kept coming back to “this is what happens in your fifties…”. And then one day in the middle of all this, I didn’t feel sleepy in the late morning, which begged the question what was so special about that day. All of a sudden the reason became clear: I had been taking an anti-allergic (Zyrtec) every morning for years and it had worked well. About 2 months back, I had switched to a generic version which looked like it was essentially the same drug but significantly cheaper. I tracked the starting date of that medication to exactly the time my various markers (resting heart rate, sleep schedules, etc.) changed. The day I didn’t feel sleepy was the one day I had forgotten to take the medication. I immediately stopped taking the generic version of the medication and the results were instantaneous. I was back to feeling like my old self all over again. Post this incident, I have now started tracking my medications through my app so I can pinpoint which medication is having what side-effects. For each of you, there may be other such side-effects of medications you may not have attributed to it and continue to live with it. Hopefully this gives you some food for thought. One of the topics I will dedicate a whole blog post to is the area of pharmacogenomics: the study of how our genes affect our response to drugs, and therefore knowing our genetic makeup can lead to determining which drugs and what dosage, are right for each individual.
I hope these interventions are useful to those that have dealt with any of these issues. I would love to hear from those that this actually helped or if there is more clarity I should be providing to make the interventions more practically actionable.

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Disclaimer

Views expressed above are the author’s own.

END OF ARTICLE
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October 27, 2024
Effective lifestyle solutions for managing back pain, improving sleep, and handling medication side effects
Dr Nickhil Jakatdar

Dr. Nickhil Jakatdar has been working at the cutting edge of preventive health and longevity over the last 10 years with the 3 D’s – data, doctors, and dietitians – to g
… MORE
Today’s post (#24) covers a collection of issues that I used to believe were age-related but my data demonstrated they were both caused by my lifestyle and were also solvable through my lifestyle. I am picking a few topics that I think may resonate with you: the inability to go back to sleep in the middle of the night, dealing with lower back pain and the curious case of feeling sleepy in the late mornings. Let me explain each of the three:
1. Inability to go back to sleep in the middle of the night: Those who have known me a long time can attest to the fact that my daily total sleep duration is less than most people. However, as research has now shown, it is the consistency of the sleep start and end times, along with the quality of the sleep stages (deep, REM, light, awake) that matter more than simply judging sleep by the total duration. While about 60% of my nights were good on these metrics, there were 40% where I would wake up in the middle of the night (restroom visit, something on my mind that was bothering me, indigestion, etc.) and I just couldn’t go back to sleep easily. I would toss and turn and finally get frustrated and get out of bed. I made some changes to reduce that 40% by drinking my last glass of water about two hours before going to bed, not being on my phone for 30 mins before bedtime, eating three hours before bedtime, etc. and those things helped bring down the 40% bad sleep nights down to about 20%, but that was still 20% more than it needed to be. Further experiments didn’t help reduce that and I had resigned myself to the fact that I had to live with it. That is, until I read this fascinating blog on breathing techniques and their impact on sleep. Unfortunately I can’t find that blog anymore but I do follow the simple breathing technique it suggested: close your eyes, take a few deep breaths that are about 6 seconds in and the same amount out. Focus on maintaining a consistent breathing pattern. Try to blank out your mind either by picking a single word that you can keep repeating in your mind or by focusing on your breath alone. Don’t stress about your thoughts wandering or getting the counts exactly right because that will work against you going back to sleep. Regular yoga practitioners have this down pat but I needed a bit of practice. And the results were amazing! I would start the process and within ten minutes or less, I would go back to sleep. Now there are very few nights where I am unable to go back to sleep, which are almost always due to the fact that I couldn’t say no to that last slice of cake or ice-cream! I should note that there are other techniques that may work well, such as the popular 4-7-8 technique (inhale for 4 seconds, hold for 7 seconds and exhale for 8 seconds) but I find that trying to keep a count of all that has been counterproductive for me, especially in the middle of the night when I don’t want a cognitive overload.
2. Lower back pain: In my case, there have been three very clear reasons for lower back pain: falls during soccer, poor form during a deadlift or a squat and poor posture. The soccer related back pain is usually short lived and I view it as the collateral damage of playing a contact sport, that I am willing to accept. The poor form during strength training was something I have overcome by getting the right guidance from a trainer as well as by not getting carried away with the weights I use. It is now rarely an issue. The last one – poor posture – is something I have to constantly remind myself of. It is not like I don’t know what good posture is all about but when I am not thinking, I find my core collapsing, that leads to rounded shoulders, an arched lower back, protruding abdomen and a tilted pelvis. I visited a posture expert, Dr. Esther Gokhale, at Stanford a few years ago. Based on her personal experiences, she came up with the Gokhale Method that has been published in a book as well as through her workshops and her TEDx talk. There are many fundamental concepts in her approach that are simple but powerful; I am going to simplify it to what I use on a daily basis. Roll your shoulders back which will make your hands feel like those of a dinosaur, stick out your butt, engage your core and your glutes and take deep breaths that feel like you are elongating your spine. This will feel strange at first and you will forget to keep it that way all day but every time you think about your posture, make these changes. Over time this becomes more natural but unfortunately a bad posture requires such little effort and energy that it is easy to fall back into it. The lower back pain is my reminder that it is my posture that I need to work on, and it never fails. The second image above serves as my modeling gig for the year; the bad vs. good image. As you can see, the changes aren’t that obvious between a bad and a good posture but they are critical. For those interested in learning more about the Gokhale Method, I highly recommend signing up for Esther’s workshops or reading her book.
1. The curious case of feeling sleepy in the late mornings: I experienced this over the last couple of months where I would feel really sleepy in the late mornings and early afternoons. Initially I thought I was tired because my workouts were more intense or I required longer recovery times from my weekend soccer games or my sleep wasn’t as good but there wasn’t really anything that I had changed dramatically on any of those fronts. Looking at all my data that I had been tracking, I couldn’t find any clear correlation and so my only conclusion kept coming back to “this is what happens in your fifties…”. And then one day in the middle of all this, I didn’t feel sleepy in the late morning, which begged the question what was so special about that day. All of a sudden the reason became clear: I had been taking an anti-allergic (Zyrtec) every morning for years and it had worked well. About 2 months back, I had switched to a generic version which looked like it was essentially the same drug but significantly cheaper. I tracked the starting date of that medication to exactly the time my various markers (resting heart rate, sleep schedules, etc.) changed. The day I didn’t feel sleepy was the one day I had forgotten to take the medication. I immediately stopped taking the generic version of the medication and the results were instantaneous. I was back to feeling like my old self all over again. Post this incident, I have now started tracking my medications through my app so I can pinpoint which medication is having what side-effects. For each of you, there may be other such side-effects of medications you may not have attributed to it and continue to live with it. Hopefully this gives you some food for thought. One of the topics I will dedicate a whole blog post to is the area of pharmacogenomics: the study of how our genes affect our response to drugs, and therefore knowing our genetic makeup can lead to determining which drugs and what dosage, are right for each individual.
I hope these interventions are useful to those that have dealt with any of these issues. I would love to hear from those that this actually helped or if there is more clarity I should be providing to make the interventions more practically actionable.

Facebook
Twitter
Linkedin
Email

Disclaimer

Views expressed above are the author’s own.

END OF ARTICLE
Source link
October 27, 2024
Managing Finances and Enjoying Online Entertainment: Tips for a Balanced Lifestyle

Balancing finances while indulging in online entertainment can be a bit of a juggling act. The internet offers endless ways to relax and have fun, from streaming services to online casinos, but the ease of access also comes with its financial pitfalls. Achieving a healthy balance between enjoying online entertainment and maintaining your finances requires some thoughtful planning.

Here’s how you can manage your money and still enjoy a bit of online leisure without post-fun financial regrets.

Create a Budget for Entertainment

The foundation of balanced financial management starts with setting up a solid budget. According to a 2023 study by the National Endowment for Financial Education, nearly 60% of individuals who set up and stick to a budget feel more in control of their finances and stress less about money. To enjoy online entertainment responsibly, allocate a specific portion of your monthly income for leisure activities. This approach gives you the freedom to enjoy your favorite pastimes, such as streaming movies, gaming, or even a little online gambling, without jeopardizing your financial health. By clearly defining a budget for entertainment, you avoid the trap of impulsive spending that can quickly spiral out of control.

Choose Affordable Entertainment Options

Not all online entertainment has to come with a hefty price tag. The digital space is loaded with affordable—or even free—options. Platforms like YouTube, for instance, provide endless hours of free content, from educational videos to comedy shows and DIY tutorials. If you’re into gaming, there are free-to-play games and subscription-based models that offer a range of choices without the need to break the bank. In fact, a 2024 survey by Statista revealed that over 70% of gamers in the United States prefer free-to-play games or subscription models over pay-to-win formats. By opting for budget-friendly entertainment options, you can enjoy more activities without putting a strain on your wallet.

The Role of Credit Card Casinos in Budgeting

Online gambling, particularly through credit card casinos, has become an increasingly popular form of entertainment. While this offers convenience and quick access to various games, it also requires careful management to prevent overspending. A study by the UK Gambling Commission in 2024 noted that 40% of online gamblers use credit cards, with 20% of them acknowledging that it’s easy to lose track of spending. To avoid falling into this trap, consider setting strict spending limits on your credit card, or use prepaid cards that allow for controlled spending. By using credit cards responsibly, you can enjoy the excitement of online casinos while keeping your finances in check. Remember, the aim is to enjoy, not to chase losses or spend beyond your means.

Plan for Big-Spending Moments

Sometimes, it’s perfectly okay to splurge a bit, as long as you plan for it. If you enjoy activities like online casino gaming or purchasing that latest movie subscription, incorporate these expenses into your financial plan. The key here is to treat these moments as special occasions rather than everyday habits. For example, if you decide to try your luck at online gambling, set a specific amount of money you’re willing to spend, and once it’s gone, don’t be tempted to dip into your savings or other essential funds.

This kind of planning can help keep those splurge moments fun and guilt-free. Data from the American Psychological Association shows that people who plan their discretionary spending tend to feel happier about their purchases and experience less buyer’s remorse.

Invest in Subscriptions Wisely

Subscription services are a double-edged sword. While they offer access to vast libraries of content—whether it’s movies, music, or games—they can also add up if you’re not careful. According to a 2023 report by CNBC, the average American spends over $200 per month on subscription services. The trick to managing these expenses is to evaluate your usage. Are you really using all those platforms? If not, cut down on the unnecessary ones and keep only those you truly enjoy. Additionally, take advantage of bundled services that offer more value for your money. For example, some streaming services offer student discounts or bundle packages that can save you a decent amount in the long run.

Keep Track of Your Spending

One of the most effective ways to maintain a balanced lifestyle is to keep a close eye on your expenses. Use budgeting apps to monitor your spending on entertainment. Many modern apps categorize expenses, making it easier to see how much you’re allocating to online fun. A study by NerdWallet in 2024 found that 62% of people who use budgeting apps reported improved financial habits and a greater awareness of their spending. By tracking your expenses, you can quickly identify when you might be overspending on entertainment and adjust accordingly.

Final Thoughts: Balance is Key

Online entertainment is meant to be fun, not a financial burden. By setting a budget, choosing affordable options, planning for splurges, and using tools like credit card casinos responsibly, you can enjoy a balanced lifestyle. Remember, the goal is to find joy in your leisure activities without sacrificing your financial health. Stay informed, keep track of your spending, and make smart choices that let you indulge in entertainment while securing a solid financial future.

Source link

September 19, 2024
Managing Finances and Enjoying Online Entertainment: Tips for a Balanced Lifestyle

Balancing finances while indulging in online entertainment can be a bit of a juggling act. The internet offers endless ways to relax and have fun, from streaming services to online casinos, but the ease of access also comes with its financial pitfalls. Achieving a healthy balance between enjoying online entertainment and maintaining your finances requires some thoughtful planning.

Here’s how you can manage your money and still enjoy a bit of online leisure without post-fun financial regrets.

Create a Budget for Entertainment

The foundation of balanced financial management starts with setting up a solid budget. According to a 2023 study by the National Endowment for Financial Education, nearly 60% of individuals who set up and stick to a budget feel more in control of their finances and stress less about money. To enjoy online entertainment responsibly, allocate a specific portion of your monthly income for leisure activities. This approach gives you the freedom to enjoy your favorite pastimes, such as streaming movies, gaming, or even a little online gambling, without jeopardizing your financial health. By clearly defining a budget for entertainment, you avoid the trap of impulsive spending that can quickly spiral out of control.

Choose Affordable Entertainment Options

Not all online entertainment has to come with a hefty price tag. The digital space is loaded with affordable—or even free—options. Platforms like YouTube, for instance, provide endless hours of free content, from educational videos to comedy shows and DIY tutorials. If you’re into gaming, there are free-to-play games and subscription-based models that offer a range of choices without the need to break the bank. In fact, a 2024 survey by Statista revealed that over 70% of gamers in the United States prefer free-to-play games or subscription models over pay-to-win formats. By opting for budget-friendly entertainment options, you can enjoy more activities without putting a strain on your wallet.

The Role of Credit Card Casinos in Budgeting

Online gambling, particularly through credit card casinos, has become an increasingly popular form of entertainment. While this offers convenience and quick access to various games, it also requires careful management to prevent overspending. A study by the UK Gambling Commission in 2024 noted that 40% of online gamblers use credit cards, with 20% of them acknowledging that it’s easy to lose track of spending. To avoid falling into this trap, consider setting strict spending limits on your credit card, or use prepaid cards that allow for controlled spending. By using credit cards responsibly, you can enjoy the excitement of online casinos while keeping your finances in check. Remember, the aim is to enjoy, not to chase losses or spend beyond your means.

Plan for Big-Spending Moments

Sometimes, it’s perfectly okay to splurge a bit, as long as you plan for it. If you enjoy activities like online casino gaming or purchasing that latest movie subscription, incorporate these expenses into your financial plan. The key here is to treat these moments as special occasions rather than everyday habits. For example, if you decide to try your luck at online gambling, set a specific amount of money you’re willing to spend, and once it’s gone, don’t be tempted to dip into your savings or other essential funds.

This kind of planning can help keep those splurge moments fun and guilt-free. Data from the American Psychological Association shows that people who plan their discretionary spending tend to feel happier about their purchases and experience less buyer’s remorse.

Invest in Subscriptions Wisely

Subscription services are a double-edged sword. While they offer access to vast libraries of content—whether it’s movies, music, or games—they can also add up if you’re not careful. According to a 2023 report by CNBC, the average American spends over $200 per month on subscription services. The trick to managing these expenses is to evaluate your usage. Are you really using all those platforms? If not, cut down on the unnecessary ones and keep only those you truly enjoy. Additionally, take advantage of bundled services that offer more value for your money. For example, some streaming services offer student discounts or bundle packages that can save you a decent amount in the long run.

Keep Track of Your Spending

One of the most effective ways to maintain a balanced lifestyle is to keep a close eye on your expenses. Use budgeting apps to monitor your spending on entertainment. Many modern apps categorize expenses, making it easier to see how much you’re allocating to online fun. A study by NerdWallet in 2024 found that 62% of people who use budgeting apps reported improved financial habits and a greater awareness of their spending. By tracking your expenses, you can quickly identify when you might be overspending on entertainment and adjust accordingly.

Final Thoughts: Balance is Key

Online entertainment is meant to be fun, not a financial burden. By setting a budget, choosing affordable options, planning for splurges, and using tools like credit card casinos responsibly, you can enjoy a balanced lifestyle. Remember, the goal is to find joy in your leisure activities without sacrificing your financial health. Stay informed, keep track of your spending, and make smart choices that let you indulge in entertainment while securing a solid financial future.

Source link

September 19, 2024