Skip to main content
Image
By

Fight FAT, FLAB, FATIGUE to stay FIT!



November is the month when one hears a lot about diabetes, health care and so on, as November 14 being observed as International Day of Diabetes.  The challenge is higher with increasing age, being overweight, having high blood fat, or blood pressure, poor eating habits, sedentary life style with no exercise, mental tension, tobacco and/or alcohol consumption, gangrene of feet and so on.   

Rather than get into treatment, we advise that prevention is better than cure, so it is important to become aware of a few numbers to find out the risk of `having or not having’ diabetes.  Some indicators may tell you, that you may be headed for it, and it is time to take corrective action immediately.   

We look at a simple Non Invasive Test to quickly check whether you have the risk of having diabetes.  The first one being family history, which makes the risk for you of about 40 -50%, if the parent has had it, or any brother or sister have it. Another simple indicator is also blackness around the neck and skin tags, which may mean the risk of contracting diabetes.

We start with three simple things – Fat, Flab and Fatigue. ​ 

Just check your weight and find out whether you are normal, underweight or overweight. Typical indication is given below.  Most are worried about obesity (being overweight), so one needs to determine the number of kilos to lose as per the height. So conquer the FAT

Just take an inch tape and measure up your waist.  For men if it is beyond 36 inches, then you need to chart out a goal of slimming down, while for Women, it should not be beyond 32 inches. So conquer the FLAB

Height Men Weight Height Women Weight
157 5' 2'' 56.3 - 60.3 152 5' 0'' 50.8 - 54.4
160 5' 3'' 57.6 - 61.7 155 5' 1'' 51.7 - 55.3
162 5' 4'' 58.9 - 63.5 157 5' 2'' 53.1 - 56.7
165 5' 5'' 60.8 - 65.3 160 5' 3'' 54.4 - 58.1
168 5' 6'' 62.2 - 66.7 162 5' 4'' 56.3 - 59.9
170 5' 7'' 64.0 - 68.5 165 5' 5'' 57.6 - 61.2
173 5' 8'' 65.8 - 70.8 168 5' 6'' 58.9 - 63.5
175 5' 9'' 67.6 - 72.6 170 5' 7'' 60.8 - 65.3
178 5' 10'' 69.4 - 74.4 173 5' 8'' 62.2 - 66.7
180 5' 11' 71.2 - 76.2 175 5' 9'' 64.0 - 68.5
183 6' 0'' 73.0 - 78.5 178 5' 10'' 65.8 - 70.3
185 6' 1'' 75.3 - 80.7 180 5' 11'' 67.1 - 71.1
188 6' 2'' 77.6 - 83.5 183 6' 0'' 68.5 - 73.9
190 6' 3'' 79.8 - 85.9

This is the simplest test that one can take. There are other weight machines that do indicate fat level, Visceral Fat, BMI, BMR and so on.  Typical Fat levels for men should be about 20-22%, while for women should be in the region of 18 – 20%. 

The third one is a disciplined diet and exercise to be fit and fine, and maintain your body.  As you give your body good nourishment, and some exertion through physical activities, you tend to remain active and cheerful, not feeling tired. Thus you conquer your FATIGUE!   

Diabetes is permanently curable, i.e. controllable with lifelong and regular Discipline of Diet + Exercise + Tablet / Insulin + check-up. In other words, Diabetes is not curable or not controllable without lifelong discipline of Diet + Exercise + Insulin + Check-up.


Comments

Post a Comment

Popular posts from this blog

By
World Diabetes Day & Children’s Day Yes, You Can! When one thinks of November 14 the first thought that comes to our mind is about Children’s Day and Chacha Nehru. The other important event is of great significance to India, for we are considered the world capital for that… the day is also observed as World Diabetes Day. Diabetes will be the world’s seventh largest killer by 2030 unless intense and focused efforts are made by governments, communities and individuals.    A fourfold rise in the number of diabetics has been observed.  India, China, and USA are among the top three countries with a high number of diabetic population. The numbers climbed in India from 11.9 million in 1980 to 64.5 million. Prevalence of diabetes has more than doubled for men in India (3.7 per cent to 9.1 per cent and has also increased by 80 per cent among women in India (4.6 per cent to 8.3 per cent).     What is alarming is that...
Post a Comment
Read more
By
From Cleaning Up to Celebrations Can our “Festival of Lights” be equated as the almost the Indian version of The Thanks Giving week celebrated in USA or the Chinese New Year, where there is almost a week of holidays. Diwali, Deepavali, or call it by any other name this is a festival that no Indian would miss – be it in any part of the world, heralding Celebrations in style.   It is the only festival where Cleaning (Safaai) culminates into Celebration. Time to celebrate with your Family and Friends! Cherish the new dress, soak in to the festivities, visit friends and relatives. Festival of Lights is almost like a New Year. Is it another Festival, where you would lose count of the myriad of the mithai and namkeen (`sweets & savories’); the delicacies, the traditional lunches, dinners, and the digestives that you will consume.    Kaju Katlis, Jalebis, Laddu, Shankarpala, chakli, Chiwda, Farsan, Burfis, kheer, etc., etc., are the typi...
Post a Comment
Read more
By
Samavat New year - Time for a Resolutions – Walk, Exercise and be healthy Are you disciplined in your routine or have to be routinely disciplined? As a child you may have followed a set time table in your school and college, you precisely knew the time at which the subjects were taught, the time of the recess when you would quickly grab a bite, or the long recess when you would have your dabba leisurely. Get home and finish tuition, go to play, get back, sit and study, watch tv, surf the internet and go to sleep.   As you joined work, you still followed a routine of the time you left for office, the time you reached office, and the time you reached back home after finishing a hard days work. This established a patter on routine and you followed it in a disciplined manner. Managing so many things simultaneously – time, money, people (family and friends), leisure time and so on.    In all these activities, most of us tend to not manage o...
Post a Comment
Read more