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Is Diabetes Reversal Even Possible?

Diabetes reversal — what does it really mean?

Is Diabetes Reversal Even Possible?

Diabetes is broadly of two types: Type 1 and Type 2.

Type 1 diabetes is an autoimmune condition in which the body does not produce insulin.
People with Type 1 diabetes require lifelong insulin therapy, and at present, it cannot be reversed.

Type 2 diabetes, however, is largely a lifestyle-related condition.
In many cases, it can be effectively controlled— and sometimes put into remission – through sustained lifestyle changes.

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What does research show?

Around 30 – 50% of newly diagnosed Type 2 diabetics can achieve good blood sugar control with:

Healthy diet

Regular physical activity

Weight reduction

Losing even 5 – 10% of body weight can significantly improve blood sugar levels.

Some individuals can reach normal blood sugar levels without medication.

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Intermittent Fasting and Type 2 Diabetes — What Does Research Say?

There is growing interest in intermittent fasting (IF) as a strategy for managing Type 2 diabetes.
Research suggests that IF can help improve blood sugar control, reduce insulin resistance, and support weight loss.

Some clinical studies have shown that intermittent calorie restriction may help certain individuals achieve remission, along with a reduced need for medications.

However, an important point to understand is:
Much of the benefit appears to come from weight loss and reduced calorie intake, rather than a unique “reversal effect” of fasting itself.

Also:

• Most available evidence is short-term
• Long-term sustainability varies
• Results differ from person to person

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Remission vs Reversal — Important Difference

Remission means:
Blood sugar levels are normal without medication, as long as healthy habits are maintained.

It does not mean cure.
If lifestyle changes are reversed, blood sugar levels may rise again.

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So, is “Diabetes Reversal” real?

Here’s the honest answer:

The term ‘reversal’ is often loosely used

What is actually achievable is remission, not permanent cure

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Be Careful of Misleading Claims

Avoid programs or products that promise:

“Permanent cure”

“Quick reversal”

Stopping medicines without supervision

These are often exaggerated or not scientifically supported.

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A Practical Perspective

Prediabetes is reversible with timely lifestyle correction

Type 2 diabetes can often be brought into remission

Long-term success depends on consistency, not shortcuts

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Final Takeaway

Managing Type 2 diabetes effectively—and even achieving remission—is possible for many people.

But it requires sustained lifestyle discipline, not quick fixes.

Always consult your doctor before making significant changes to your diet, exercise, or medications.

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We have always helped people get slim and healthy by only simply nutritionally fine tuning their original food patterns and keeping the food plan as close to their original food habits as possible and planning exercise mostly in the form of walking regularly, which most people easily can, not only at our Slimming Centre in Pune, but also all over the world, on our ‘Distance Program’.

On such treatment people can get slim and healthy and overcome various diseases associated with obesity including hypertension, diabetes, heart disease, assuredly and happily, as their nutrition and fitness improve dramatically!

While most of the obesity clinics or weight loss treatments in Pune or anywhere else rely on low calorie diets in one form or another to treat obesity, such treatments cannot help people get slim and healthy long term, much less overcome diseases associated with obesity.

Related article

‘Preventing Diabetes’

डायबीटिस रिव्हर्सल — नेमके खरे काय आहे?

डायबीटिस रिव्हर्सल खरंच शक्य आहे का?

डायबीटिसचे मुख्यतः दोन प्रकार आहेत: टाइप 1 डायबीटिस आणि टाइप 2 डायबीटिस

टाइप 1 डायबीटिस हा एक ऑटोइम्यून कंडिशन आहे ज्यामध्ये शरीर इन्सुलिन तयार करत नाही.
म्हणून टाइप 1 डायबीटिस असलेल्या रुग्णांना आयुष्यभर इन्सुलिन घ्यावे लागते.
सध्या तरी हा प्रकार रिव्हर्स करता येत नाही.

टाइप 2 डायबीटिस मात्र मुख्यतः लाइफस्टाइलशी संबंधित कंडिशन आहे.
योग्य बदल केल्यास हा डायबीटिस कंट्रोलमध्ये आणता येतो आणि काही केसेसमध्ये रेमिशनमध्येही नेता येतो.

रिसर्च काय सांगते?

नवीन निदान झालेल्या टाइप 2 डायबीटिस रुग्णांपैकी 30 – 50% लोक खालील बदलांनी आपल्या कंडीशन मध्ये सुधारणा करू शकतात:

हेल्दी डायट

रेग्युलर एक्सरसाइज

वेट लॉस

फक्त 5 – 10% वजन कमी केल्याने ब्लड शुगर कंट्रोलमध्ये मोठी सुधारणा दिसू शकते.

काही लोकांमध्ये औषधांशिवाय नॉर्मल ब्लड शुगर राहू शकते.

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इंटरमिटंट फास्टिंग आणि टाइप 2 डायबीटिस — रिसर्च काय सांगते?

इंटरमिटंट फास्टिंग (IF) बद्दल सध्या बरीच चर्चा आहे.
काही रिसर्चनुसार IF मुळे ब्लड शुगर कंट्रोल सुधारू शकतो, इन्सुलिन रेसिस्टन्स कमी होऊ शकतो आणि वेट लॉसला मदत होऊ शकते.

काही स्टडीजमध्ये असेही दिसून आले आहे की इंटरमिटंट कॅलरी रिस्ट्रिक्शनमुळे काही लोकांमध्ये रेमिशन मिळू शकते, तसेच औषधांची गरज कमी होऊ शकते.

परंतु एक महत्वाची गोष्ट लक्षात घ्यावी:
IF चे फायदे प्रामुख्याने वेट लॉस आणि कमी कॅलरी इन्टेकमुळे दिसतात, फक्त “फास्टिंग”मुळे वेगळा रिव्हर्सल इफेक्ट होतो असे नाही.

तसेच:

• उपलब्ध पुरावे प्रामुख्याने शॉर्ट-टर्म आहेत
• दीर्घकाळ टिकवणे सर्वांसाठी सोपे नसते
• परिणाम व्यक्तीनुसार बदलू शकतात

***

रेमिशन विरुद्ध रिव्हर्सल — महत्वाचा फरक

रेमिशन म्हणजे काय?
औषधांशिवाय ब्लड शुगर नॉर्मल राहणे — जोपर्यंत लाइफस्टाइल टिकवली जाते तोपर्यंत.

याचा अर्थ पूर्ण बरा (क्युअर) झाला असा नाही.
जुनी लाइफस्टाइल परत आली तर ब्लड शुगर पुन्हा वाढू शकते.

मग “डायबीटिस रिव्हर्सल” खरं आहे का?

‘रिव्हर्सल’ हा शब्द अनेकदा काहीसा स्वैरपणे वापरला जातो

प्रत्यक्षात शक्य असते ते म्हणजे रेमिशन, कायमस्वरूपी क्युअर किंवा रिव्हर्सल नाही

मिसलीडिंग किंवा फसव्या जाहिरातींपासून सावध रहा

खालील प्रकारच्या क्लेम्सपासून दूर रहा:

‘परमनंट क्युअर’

‘जलद रिव्हर्सल’

डॉक्टरांच्या सल्ल्याशिवाय औषधे बंद करण्याचा सल्ला

अशा क्लेम्सना सायंटिफिक आधार नसतो किंवा ते अतिशयोक्ती करत असतात.

प्रॅक्टिकल अर्थ

प्रीडायबीटिस रिव्हर्स होऊ शकतो योग्य वेळी लक्ष दिल्यास

टाइप 2 डायबीटिस रेमिशनमध्ये जाऊ शकतो

दीर्घकाळ यशासाठी सातत्य महत्वाचे आहे, शॉर्टकट नाहीत

निष्कर्ष

टाइप 2 डायबीटिस कंट्रोल करणे आणि काही वेळा रेमिशनमध्ये नेणे शक्य आहे.
पण त्यासाठी सततची लाइफस्टाइल डिसिप्लिन आवश्यक आहे.

आहार, एक्सरसाइज किंवा औषधांमध्ये मोठे बदल करण्यापूर्वी नेहमी आपल्या डॉक्टरांचा सल्ला घ्या.

PCOS Or PMOS And Fertility: How Weight Loss Can Restore Ovulation!

The Critical Role of Weight Loss in PCOS Or PMOS!

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PCOS Is Now Increasingly Being Called PMOS

An important recent development is that international experts have begun replacing the term PCOS with PMOS — Polyendocrine Metabolic Ovarian Syndrome.

The newer name reflects modern scientific understanding more accurately. Many women with the condition do not actually have ovarian cysts, while the disorder affects not only the ovaries, but also metabolism, insulin regulation, hormones, body fat distribution, emotional disturbances, skin, fertility and long-term cardiovascular health.

Many people are also familiar with the older term PCOD (Polycystic Ovarian Disease). Modern medical understanding now recognises that PCOD and PCOS largely refer to the same condition, with PCOS — and increasingly PMOS — being the preferred terminology.

Most importantly, PMOS is not merely an ovarian disorder. It is a complex condition involving the body’s metabolic and hormonal systems.

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Many women with PMOS believe that infertility is caused mainly by ovarian cysts or hormonal imbalance. However, modern research shows that the real underlying driver in many cases is insulin resistance and excess abdominal fat. This metabolic disturbance interferes with ovulation and disrupts the delicate hormonal balance required for fertility. The encouraging news is that even modest weight loss – as little as 5 – 10% of body weight — can restore ovulation and significantly improve the chances of conception in many women with PMOS.

Key Points:

•PMOS is not only a reproductive disorder but also a metabolic condition linked to insulin resistance.

• Excess abdominal and visceral fat worsens hormonal imbalance and interferes with ovulation.

• Losing even 5–10% of body weight can restore ovulation in many women with PCOS.

• Weight loss improves insulin sensitivity, hormone balance and fertility outcomes.

• Lifestyle measures such as healthy diet, regular exercise and stress reduction form the foundation of treatment.

Introduction:

PMOS is one of the most common causes of infertility in women of reproductive age.

Women with PMOS may experience:

• Irregular or absent menstrual periods

• Difficulty conceiving

• Weight gain, especially around the abdomen

• Excess facial or body hair

• Acne or oily skin

• Emotional disturbances

While these symptoms are well recognised, PMOS is increasingly understood to be not only a reproductive disorder but also a metabolic condition closely linked to insulin resistance and abdominal fat accumulation.

Understanding this connection is essential for effective treatment.

The Metabolic Root of PMOS: Insulin Resistance:

Many women with PMOS have insulin resistance, a condition in which the body’s cells do not respond properly to insulin.

To compensate, the pancreas produces higher levels of insulin, a condition known as hyperinsulinaemia.

Elevated insulin levels contribute to several problems in PMOS:

• stimulation of the ovaries to produce excess male hormones (androgens)

• disruption of normal ovulation

• increased storage of fat, particularly in the abdominal region.

This leads to a vicious cycle:

Insulin resistance → High insulin levels → Increased androgens → Irregular ovulation → Weight gain → Worsening insulin resistance.

Breaking this cycle is key to restoring normal fertility.

The Role of Abdominal and Visceral Fat:

Women with PMOS often accumulate fat around the abdomen, particularly visceral fat.

Visceral fat is the fat stored deep inside the abdomen around internal organs. Unlike fat under the skin, it is metabolically active and releases substances that worsen:

• insulin resistance

• inflammation

• hormonal imbalance.

Even women who are not visibly obese may still have excess visceral fat and metabolic disturbances.

This is why reducing abdominal fat is often more important than simply reducing overall body weight.

Can Weight Loss Help PMOS?

Yes. Weight loss plays a crucial role in improving the hormonal and metabolic disturbances associated with PMOS.

Excess body fat, especially abdominal fat, worsens insulin resistance and leads to higher insulin levels. This in turn stimulates the ovaries to produce excess male hormones, which interfere with ovulation.

Reducing body weight helps to:

• improve insulin sensitivity

• lower insulin levels

• reduce androgen production

• restore more regular ovulation.

Even modest weight reduction can therefore break the metabolic cycle that contributes to PMOS symptoms and infertility.

How Weight Loss Improves Fertility:

The encouraging news is that even modest weight loss can significantly improve reproductive function in women with PMOS.

Studies have shown that losing just 5–10% of body weight can:

• improve insulin sensitivity

• reduce androgen levels

• restore ovulation

• regulate menstrual cycles

• increase the chances of natural conception.

In some women, ovulation resumes naturally once metabolic health improves.

Weight loss also improves the success rates of fertility treatments when they are required.

Lifestyle Treatment Should Be the First Step:

In many cases, lifestyle modification should be the first line of treatment before medications or assisted reproductive techniques.

A well-designed program should focus on three key pillars.

1. Dietary Changes

The goal of dietary treatment is to reduce insulin levels and promote gradual fat loss.

Helpful strategies include:

• reducing refined carbohydrates and sugars

• increasing protein intake

• consuming more fibre-rich foods such as vegetables and whole grains

• including healthy fats

• controlling portion sizes.

These changes help stabilise blood sugar and reduce insulin spikes.

2. Regular Physical Activity

Exercise improves insulin sensitivity and helps reduce abdominal fat.

A balanced routine may include:

• brisk walking or jogging

• strength training or resistance exercises

• yoga or relaxation techniques.

Regular physical activity also improves mood and reduces stress.

3. Stress Reduction and Adequate Sleep:

Chronic stress and poor sleep can worsen hormonal imbalance and insulin resistance.

Relaxation techniques such as meditation, yoga, or guided relaxation may help restore metabolic balance.

The Benefits Extend Beyond Fertility:

Addressing the metabolic aspects of PMOS does more than improve fertility.

It also reduces the long-term risk of:

• type 2 diabetes

• high blood pressure

• heart disease

• metabolic syndrome.

Thus, lifestyle treatment benefits both reproductive health and long-term health.

A Message of Hope:

PMOS can be frustrating and emotionally distressing, especially for women trying to conceive.

However, the condition is highly responsive to lifestyle changes.

With sustained weight management, improved diet and regular exercise, many women can restore ovulation and significantly improve their chances of conception.

In many cases, correcting the underlying metabolic imbalance becomes the most effective step toward overcoming PMOS-related infertility.

Doctor’s Insight

PMOS Is Often a Metabolic Disorder First

Many women think of PMOS only as a hormonal disorder affecting the ovaries. In reality, insulin resistance and abdominal fat accumulation are often the underlying drivers. Treating these metabolic factors frequently improves both hormonal balance and fertility.

Even Small Weight Loss Can Make a Big Difference:

Patients are often surprised to learn that a modest reduction in body weight can restore ovulation. The goal is not extreme dieting but sustainable lifestyle changes that reduce visceral fat and improve metabolic health.

Frequently Asked Questions:

Can weight loss really improve fertility in women with PMOS?

Yes. Even a modest weight loss of 5–10% of body weight can significantly improve fertility in many women with PMOS. Weight loss improves insulin sensitivity, reduces excess male hormones (androgens), and helps restore regular ovulation.

Is PMOS mainly a hormonal disorder or a metabolic disorder?

PMOS is both a hormonal and metabolic condition. While hormonal imbalance affects ovulation and menstrual cycles, insulin resistance and abdominal fat accumulation are major underlying factors in many women with PMOS.

Can women with PMOS conceive naturally?

Yes. Many women with PMOS are able to conceive naturally, especially after improving metabolic health through weight reduction, healthy diet and regular exercise.

Article Update:

This article was reviewed and updated to reflect current understanding of the metabolic aspects of PMOS, including the role of insulin resistance and abdominal fat in infertility.

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Related articles:

‘Health Problems Of The Young: PCOS and PCOD!’

‘The Relationship Between Visceral Fat And PCOS!’

The Health Benefits Of The Nut Skin!

The skin of all nuts including almonds, walnuts, pistachios, cashew nuts, hazelnuts, pecans and also peanuts has a wealth of nutrition and we stand to lose this invaluable nutrition if we eat them without their skin.

Although cashew nuts are majorly sold minus their skin, they are also available with skin. It is healthier if we eat them with the skin.

Many people eat almonds after soaking and removing their skin, but this practice is robbing them of valuable nutrition.

Nut skin is rich in fibre, mostly insoluble fibre.

Many people know that nuts have ample fibre, what few know is that most of it is present in the skin and only fraction of it is in the nut proper.

Insoluble fibre slows down digestion of food and improves its satiety and prevents over eating.

It also slows down absorption of sugar from the carbohydrates in the food, helping control blood sugar levels, helps digestion and facilitates passage of stools out of the body, preventing constipation and helps keep the bacterial flora in the intestines healthy. This healthy bacterial flora helps digestion.

Nut skin is also rich in various antioxidants, vitamins and minerals.

Almond: The brown skin of almonds are rich in polyphenols (antioxidants), such as flavonoids and phenolic acids. It also has trace amounts of vitamin E and minerals like magnesium, calcium and potassium.

Walnuts: The thin, papery skin of walnuts has tannins (antioxidants) and polyphenols and is also packed with essential minerals like copper and manganese.

Pistachios: The greenish-purple skin of pistachios is rich in carotenoids, anthocyanins, and phenolic compounds and it also provides vitamins (B6) and minerals like potassium and magnesium.

Cashew nuts: Cashew nut skin is rich in flavonoids and also provides trace minerals like magnesium and zinc.

Hazelnuts: The brown skin of hazelnuts is rich in powerful antioxidants viz. proanthocyanidins and provide vitamins like E and minerals like manganese and copper.

Pecans: The skin of pecans contains ellagic acid and other phenolic compounds and essential minerals like manganese and zinc.

Peanuts: Peanut skin is rich in fibre and polyphenols like resveratrol. It is also known to have Vitamin E and biotin (B7), niacin (B3), folate (B9), thiamine (B1), and riboflavin (B2). It also has minerals like magnesium, potassium, zinc, iron. Peanut skin also has small amounts of proteins and healthy fats, including essential fatty acids.

Health Benefits of Antioxidants:

Antioxidant reduce Oxidative Stress: Protects cells from free radical damage.

 Lower Risk of Chronic Diseases: Reduces inflammation and supports heart, brain, and immune health.

Promotes Healthy Aging: Protects skin and other tissues from aging effects.

Improves Eye Health: Carotenoids like lutein and zeaxanthin support vision.

Health benefits of vitamins and minerals:

Vitamin E is a powerful antioxidant.

Vitamins C and E strengthen immunity.

Essential vitamins and minerals support overall health, enhance nutrient intake and

bolster immune function.

A note of caution:

Eat nuts moderately. They are high fat and high calorie and can cause weight gain.

Do not snack on them indiscriminately.

Tannins work as antioxidants in moderate amounts, but can interfere with nutrient

absorption if consumed in large quantities.

Also read the article ’Lots Of Cheese And Nuts Won’t Make You Slim!

Soaking Cereals, Pulses And Nuts In Water!

Soaking cereals, pulses and nuts is a common precooking practice and it has several benefits and one notable drawback.

Benefits:

Soaking reduces certain anti nutritional factors like phytic acid, tannins and trypsin inhibitors those can inhibit and reduce the absorption of some minerals like calcium, iron and zinc available in cereals, pulses and nuts.

Soaking helps break down carbohydrates and proteins making them easier to digest.

It activates digestive enzymes like amylases and proteases.

Amylases, produced by salivary glands and pancreas help breakdown complex carbohydrates into simple sugars like maltose and glucose.

Proteases like pepsin produced in stomach and trypsin, chymotrypsin produced in pancreas (trypsin, chymotrypsin), and lysosomal proteases produced in cells help breakdown complex protein molecules into smaller protein molecules and amino acids.

Water absorption during soaking softens the outer layer of grains and nuts, reducing the cooking time and makes cereals and pulses less brittle and improves taste.

It removes some undesirable flavours like bitterness from pulses and nuts and improves their taste.

Longer soaking initiates germination and improves their nutritional value, notably Vitamin C and further reduces anti nutritional factors in the grains and also enhances enzymatic activity that improves digestibility of the grains.

It helps remove contaminants like dirt, debris, and pesticide residues, making them safer to consume.

Discarding the soaking water helps remove anti nutrients and impurities.

Drawback:

Some water soluble vitamins like the B vitamins and C and certain minerals may be leached into the discarded water and are lost in soaking.

Conclusion:

Overall, soaking is a beneficial practice that enhances the usability and nutritional value of cereals, pulses, and nuts, although some nutrient loss is also incurred in throwing away the soaking water.

Also read the article ’Basics Of Nutrition’ on this website.

Acanthosis Nigricans, Insulin Resistance And Pre Diabetes!

Development of dark, thickened, often slightly raised and velvety patches on the skin could be a sign of a condition called Acanthosis Nigricans. These patches can sometimes be accompanied by itching.

The areas commonly affected are the neck, armpits, groin, elbows, knees, and knuckles.

Acanthosis Nigricans is strongly linked to insulin resistance.

When carbohydrates are digested, they are absorbed in blood as sugar and the blood sugar levels increase.

In response to this the pancreas releases insulin in blood and insulin helps transport the sugar to various tissues of the body and under its influence, the cells of the tissues take up sugar from the blood and utilise it for the energy that they require for their functions.

Under the influence of insulin the liver also stores more sugar for providing energy to the body later.

This lowers the blood sugar and the blood insulin levels.

But when you eat too much sweets or sugary food regularly, the pancreas is forced to produce more insulin to bring down the blood sugar to normal.

After a while the cells of the various tissues stop responding adequately to the insulin and do not absorb sugar efficiently.

This means the cells of the tissues develop insulin resistance.

This causes both, the blood sugar and the blood insulin levels to stay high.

This raised blood level of insulin is called hyperinsulinemia.

To compensate, the pancreas produces more insulin.

Insulin promotes the synthesis of protein and fat molecules and provides the energy to help in cell growth.

Hyperinsulinemia causes skin cells to reproduce more quickly, leading to the characteristic skin changes in development of the condition of acanthosis nigricans.

When the capacity of the liver and the muscle cells to store sugar is over, the excess blood sugar is stored in the fat cells of various fat depots in the body and our weight increases, gradually leading to obesity.

Hyperinsulinemia and the insulin resistance lead to the development of pre diabetes.

People with pre diabetes have higher than normal blood sugar levels which are not high enough to be diagnosed as diabetes.

Fasting blood sugar levels between 110 to 125 (WHO) or 100 to 125 (American Diabetes Association) and glycated haemoglobin or HbA1c levels between 5.7 to 6.4 per cent are diagnostic of pre diabetes.

Blood sugar levels and HbA1c levels higher than this are diagnostic of diabetes.

People with pre diabetes are most likely to develop full fledged diabetes especially if they have strong family history of diabetes, obesity and sedentary lifestyle.

Other conditions in which Acanthosis Nigricans can occur are obesity, PCOD, thyroid disease, especially hypothyroidism and Cushing’s disease and rarely it is associated with some cancers.

The underlying condition in obesity and PCOD that causes these Acanthosis Nigricans patches is insulin resistance.

If you have such patches on the body, please see you doctor and get them diagnosed.

If they are patches of Acanthosis Nigricans you are likely to have insulin resistance and pre diabetes.

You will need to develop healthy food habits, cut out sugary foods and other simple carbohydrates from your food, eat nutritionally balanced food, exercise regularly, reduce your weight, keep stress low and sleep well.

And don’t wait to start all these things till you catch diabetes!

If you start now, you could most likely prevent the development of insulin resistance and pre diabetes and get rid of these patches!

And we can help you achieve this kind of results very much at your home, anywhere in the world on the same line of weight loss treatment managed from Pune, in our ‘Distance Program’, through our Obesity Clinic based in Pune, no need to physically join our Slimming Centre in Pune.

Also read ‘Insulin Resistance And Diabetes’ and ‘Understanding Pre Diabetes’ on this website.

Carbohydrates Are Essential To Health!

Our food is composed of the following nutrients: carbohydrates, proteins, fats, vitamins, minerals and water.

Each of these nutrients have specific roles to play in the functioning of our body.

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Carbohydrates are of two types, viz. simple and complex carbohydrates.

Simple carbohydrates are made up of one or two sugar molecules while complex carbohydrates are made up of long chains of glucose molecules.

When carbohydrates in our food are digested, these glucose molecules are absorbed our in blood and the blood sugar rises.

This glucose provides the fuel energy that the cells of our body need to carry out their functions.

Insulin is the hormone that influences our body cells to take up sugar from our blood to use up for their energy requirements. Insulin is synthesised in the pancreas,

Simple carbohydrates are digested quickly and cause sharp spikes in our blood sugar and force the body to suddenly release more insulin to bring the blood sugar down. The cells of the body take up the extra sugar from the blood and the blood sugar drops down to normal.

Eating too much simple carbohydrates or sugary food over a period of time leads to the cells of the body gradually becoming insensitive to insulin and respond less and less to it and the body is forced to produce more and more insulin to keep the blood sugar normal, causing hyperinsulinemia.

In time the blood sugars stay high in spite of hyperinsulinemia and leads to insulin resistance and eventually to diabetes.

In contrast, complex carbohydrates are digested slowly and provide steady supply of glucose and hence energy to the body, preventing spikes in blood insulin levels, hyperinsulinemia and insulin resistance and diabetes.

So it is consuming too much simple carbohydrates regularly that leads to hyperinsulinemia, insulin resistance and diabetes, not complex carbohydrates.

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Carbohydrates are the primary source of energy of our body. That means majority of the calories we need to carry out our bodily functions have to come from carbohydrates.

They also have a ‘protein sparing’ function.

Proteins have different functions those do not include providing energy to the body.

Proteins are the most important constituents of all the tissues of the body.

They are essential for the growth, development and repair of the daily wear and tear of the body. They are responsible for the immunity and the defence mechanism of the body. They are also essential for the formation of various enzymes and hormones in our body.

Proteins are not a primary source of energy for our body, under normal circumstances. But in case of people on very low carbohydrate – low calorie diets, the proteins in their food are used up as a source of energy and such people suffer from protein deficiency even if there is sufficient protein in their food.

So the second function of carbohydrates is to provide enough energy to the body so that proteins are not used up for energy and they are ‘spared’ to carry out their normal functions.

Foods that are principally made up of complex carbohydrates also provide essential nutrients like fiber, vitamins, especially B vitamins and minerals like iron, magnesium and selenium.

Complex carbohydrates are the only source fibre in our food. Fibre is crucial to digestion. The insoluble fibre in our food adds bulk to our stools, regulates the peristaltic movement of the intestines, facilitates easy passage of stools and prevents constipation.

The soluble fibre in complex carbohydrates dissolves in water and forms a jelly like substance which absorbs cholesterol and sugars and they are cleared out of the body, helping lower the levels of the blood cholesterol and sugar.

Complex carbohydrates contribute to satiety, helping to control appetite and reduce overall calorie intake. Having well balanced food with adequate complex carbohydrates, without of course over eating, helps in controlling weight rather than causing obesity as is often wrongly projected.

Brain function: Glucose is the primary source of energy for the brain. Complex carbohydrates provide steady supply of glucose to the brain cells and this helps in the smooth functioning of the brain and helps support cognitive functions, including memory and concentration.

***

Dangers of low carbohydrate diets.

Effects of low carbohydrate diets on health:

Lack of energy: Without adequate complex carbohydrates in our food, energy levels can fluctuate, leading to fatigue and decreased endurance during physical activity.

Nutritional deficiencies: We suffer from deficiencies of nutrients like fiber, vitamins, especially B vitamins and minerals like iron, magnesium and selenium.

Digestive problems: Lack of fibre in low carbohydrate diets causes constipation and this in time can cause haemorrhoids (piles) and fissures and can also lead to development of conditions like diverticulitis and colon cancer.

Obesity: Low carbohydrate diets are essentially based on meat, eggs, fish and milk and milk products like butter, cheese and paneer and nuts.

Barring skim milk and fish, these foods are high in their fat content and hence are high in calories and are more likely to cause obesity.

Presence of high amounts of saturated fats and cholesterol in these foods can also lead to raised levels of LDL cholesterol and total cholesterol can also lead to heart disease and strokes.

Impaired Brain Function: The brain is dependant upon glucose as its primary source of energy. Lack of a steady supply of glucose from complex carbohydrates can result in impairment of cognitive functions including memory and concentration and mental clarity and focus.

***

Thus you can see that you can definitely stop eating or avoid eating simple carbohydrates as much as possible, but complex carbohydrates are absolutely essential to health and you cannot stop eating them without serious consequences for your health.

Also read the articles ‘Basics Of Nutrition’ and ’Carbohydrates Don’t Make Us Fat’ on this website.

The Causes Of Milk Indigestion and Their Solutions!

Many people cannot tolerate milk and milk products.

They develop varying degrees of abdominal discomfort, pain, bloating, gases, diarrhoea when they consume milk.

The commonest cause of this is lactose intolerance.

***

Lactose intolerance:

Lactose is the major sugar present in milk.

It is composed of two sugars namely glucose and galactose.

Our body needs an enzyme called lactase to digest lactose.

Lactase is an enzyme that is produced in the what is called as the brush border of the epithelial lining of the small intestines of humans and other mammals.

A large number of people lack adequate amounts of lactase and are unable to digest lactose fully and hence suffer from bloating, gases, diarrhoea and abdominal discomfort when they have milk.

Lactase is also available as a food supplement and is added to milk to produce ‘lactose free’ milk products.

People with lactose intolerance can take lactase supplements before consuming milk and milk products or add it to them before consuming them.

A few people may have difficulty digesting a protein in milk.

***

Curds and buttermilk:

Can lactose intolerant people consume curds and buttermilk?

What happens to lactose on converting milk to curds and buttermilk?

Curds are prepared by adding a spoonful of previously made curds to warm milk and allowing it to stand for a few hours.

Milk develops lactic acid bacteria, majorly Lactobacillus and Streptococcus thermophilus) when previously made curds are added to it.

These bacilli ferment lactose present in the milk into lactic acid over several hours.

They partially digest lactose, breaking it down first into glucose and galactose and then to lactic acid, that is, they partially ferment lactose to lactic acid, converting milk to curds and also gives curds the sour taste.

This process reduces lactose content in the curd by 20 to 50 per cent depending on how long the curds are allowed to stand before consumption.

The longer the curds stand, the lower is its lactose content and greater is its lactic acid content, and the sourer it gets.

Buttermilk is made by adding water to the curds.

Can lactose-intolerant people tolerate curds and buttermilk?

The bacteria have already done part of the digestion for them.

Live bacteria in the curd continue breaking down lactose inside the gut after eating.

So mildly lactose intolerant people can tolerate homemade curd well.

Moderately intolerant people can tolerate it in small amounts, especially with other food.

Severely intolerant people will still suffer from lactose intolerance on consuming curds and buttermilk.

***

Gulab jam, pedha, burfi and kalakand.

Sweets made from khava or mava or khoya

Can lactose intolerant people eat sweets like gulab jam, pedha, burfi and kalakand made from khava or mava or khoya?

Khava or mava or khoya is made by slowly evaporating whole milk over low heat until most of the water content is evaporated and only the milk solids remain.

It’s an essentially a concentrated, thick mass of milk solids, not a curdled product.

Fat, lactose, and milk proteins all concentrate together in khava.

It forms the base of many popular Indian sweets such as gulab jamun, pedha, burfi, and kalakand.

Since all lactose in milk is retained in a concentrated form in khava, sweets made from it can cause maximum discomfort in intolerant people.

***

Bengali mithai

Bengali sweets are made by adding lemon juice or vinegar or rennet to milk. This causes the casein, the major protein in milk to coagulate or clump together as a solid mass and the other protein, the whey in milk separates out as a liquid.

Most of the lactose drains out in the whey, only a small amount stays trapped in the casein mass.

Bengali sweets are made from this solid mass.

Thus lactose intolerant people can handle Bengali sweets better than sweets made from khava or mava.

***

Paneer

To make paneer, lime juice or vinegar is added to milk, similar to how it is done when making Bengali mithai.

This causes the casein to coagulate and form a solid mass, separating it from the whey protein in liquid form,  carrying with it major portions of lactose in milk.

The resultant mass of casein is immediately pressed to further remove more of the whey protein and lactose.

But unlike in case of the Bengali sweet making process, the casein mass in paneer making process is not washed in water repeatedly.

So about 2 to 3 gm percent lactose still remains in paneer.

So paneer can trouble people lactose intolerance more than Bengali sweets.

***

Cheese

The cheese making process is more sophisticated and complex.

In this process first lactobacilli and then rennet are added to standardised, pasteurised milk heated to specific temperature.

These bacteria begin to digest the lactose in milk.

Some cheeses are ripened or aged in controlled conditions (temperature and humidity) for between a few months to three years.

So these bacteria get ample time to digest most of the lactose in the cheeses, retaining only 0.1 to 0.5 gm percent lactose.

People with lactose intolerance can eat and digest these aged or ripened cheeses more easily.

Cheddar, Parmesan, Gouda are some of the examples of these kind of cheeses.

On the other hand Mozzarella is a cheese that is consumed immediately or in a few days.

The lactobacilli in this cheese do not get much time to digest much of the lactose in it.

So 1 to 3 gm percent lactose is retained in this cheese.

So lactose intolerant people will find it difficult to tolerate this milk.

Amul cheese comes in three variants, processed Cheddar cheese, Cheddar cheese and Mozzarella cheese.

If have lactose intolerance but still love to eat cheese, eating the actual Cheddar cheese will be much safer, not the processed Cheddar or the Mozzarella cheeses.

***

Milk proteins:

Milk majorly has two proteins, casein and whey proteins, the former contributing nearly eighty per cent while the latter makes up most of the balance twenty per cent of milk protein.

Casein has two major components, the A1 beta casein and and A2 beta casein proteins.

Most buffalo and cow milk have both A1 and A2 variants of the beta casein proteins.

The milk from Indian breed cows, Gir, Sahiwal, Red Sindhi, Tharparkar, etc. is mostly A2 β-casein type, while milk from all breeds of buffaloes is also mostly A2 β-casein type.

Most large Indian dairies have hybrid cows.

The milk from hybrid cows is majorly of the A1 β-casein type.

The Western breed cows in the US and Europe is also majorly of the A1 β-casein type.

***

Milk protein intolerance:

It is this A1 beta casein that a few people have difficulty in digesting fully.

These people may have some abdominal discomfort when they have milk having both the A1 and A2 variants of the beta casein proteins.

But their number is much smaller than the people having lactose intolerance.

Sixty five to seventy per cent of the world population has varying degrees of lactose intolerance while much fewer people possibly suffer from milk protein intolerance.

Some milk variants of both buffalo and cow milk have only the A2 variant and not the A1 variant of the beta casein proteins.

The A2 milk is marketed at a special premium as a milk that is easier to digest and does not cause discomfort like gases and bloating which regular milk causes in some people.

Although there is not enough scientific evidence to support it, the findings are mixed, some people may experience less discomfort with the A2 milk, whether cow or buffalo, than the regular milk.

Other than that there is no special nutritional advantage of the A2 milk over the regular milk.

But if you like it, are more comfortable drinking it and don’t mind paying the premium for it, you can continue to use it.

The A1 variant of beta-casein can be found in cow’s milk from certain breeds like Holstein, while the A2 variant is found in milk from other breeds like Guernsey and Jersey cows.

***

The Gir cow:

Currently the Gir cow milk is touted as a highly superior milk and is sold at a considerable premium.

Not only Gir, but milk from all other indigenous breeds like the Sahiwal, Red Sindhi, Tharparkar, etc. is mostly A2 β-casein type.

It is quite likely that buying the more expensive Gir cow milk is getting fashionable amongst our urban affluent, not unlike the use of olive oil!

Gir cow milk does have more A2 proteins than A1 proteins.

Some Gir cow milk may have only the A2 variant proteins but there is no guarantee that all Gir cow milk has only the A2 β-casein proteins and no A1 β-casein proteins at all, unless you have it tested in a specialised laboratory.

The milk of all the Indian buffalo breeds is also almost entirely A2 β-casein type.

Plus the buffalo milk is much more nutrient dense than any cow milk and has more proteins, calcium and vitamins than any cow milk.

And small local dairies and ‘gavlis’ may illegally use the banned hormone rBGH to increase the milk production of these cows.

Drinking milk from these cows can marginally increase the circulating hormone IGF-1 and some epidemiological studies have linked higher levels of IGF-1 to increased risk of breast, pancreas and colon cancers.

Cows injected with this hormone develop mastitis more often and may receive more antibiotics which are carried in their milk.

This hormone does not work well on buffaloes, hence they are not used even illegally on buffaloes and thus the risk of having more IGF-1 and antibiotics in your milk is also eliminated.

So, if you want A2 β-casein type milk, buffalo milk is a much better option than buying Gir milk at exorbitant cost!

***

What matters more is that the milk you get comes from buffaloes or cows those graze in open natural pastures, on grass that is free of harmful chemicals and pesticides and the animals are not injected with hormones and antibiotics.

But it is difficult in the current scenario to ensure this.

And buffalo milk is definitely superior to cow milk, you can look for A2 buffalo milk if you like it, tolerate it better or are very keen on buying A2 milk only.

Read more about the nutrition of milk on the link ‘Magical Health Benefits Of Milk’ on this website.

Fast Food Or Junk Food Are Harmful To Health!

Fast food or junk food are foods that are loaded with calories, sugars and salt, fats, cholesterol and trans fats and lack healthy nutrients like fibre, vitamins and minerals and antioxidants.

Most fast food may lack either complex carbohydrates or proteins or both.

Bakery products like cakes, pastries, biscuits, fried food like ‘wada’, ‘samosa’, ‘bhaji or pakoda’, french fries, fast foods like burgers, hotdogs, sandwiches, pizzas, snacks like chips, farsan, sweet delicacies like gulab jam, basundi, rabdi, jalebi, all kind of mithai including burfi, pedhas, chocolates and aerated sweetened soft drinks, sports energy drinks and alcohol are junk foods and drinks.

Sugar free mithai or sweets also are fast food, since they contain a lot of fat.

Also the sugar substitutes are also not harmless.

Processed and frozen meats like pork bacon, ham, salami, sausages and even chicken nuggets, salami, sausages also are examples of fast foods. They are high in sodium, cholesterol, saturated fats and trans fats.

They are often also treated with sodium nitrite to prevent growth of microorganisms in them and improve their shelf life. Nitrates and nitrites are thought to be carcinogenic.

The internationally famous fried chicken and the equally famous chicken or tuna sandwiches, claiming to be healthy because they have lettuce, tomato and cucumber but loaded with mayonnaise and other such sauces too, are loaded with fat, calories, cholesterol and trans fats.

Thus these foods, very popular amongst young people, too are junk foods.

When buying such foods, please check the labels for fat and sugars. Labels like ‘no added sugar’ can be misleading as it generally means no sucrose, there could be other sugars used.

Labels like zero trans fats too could also be misleading. Most bakery products in India carry the no trans fatty acid labels. But we don’t know if there are any periodic checks on such products to verify the claims of the manufacturer.

The so called health drinks and foods like fruit juices, energy bars, muesli bars too are junk foods as they still contain a lot of  sugar or fats or both.

Over consumption of fast food high in salt, sugars, fats, cholesterol, trans fats and calories leads to obesity, hypertension, type 2 diabetes, hypercholesterolemia , hypertriglyceridemia and heart disease, strokes, non-alcoholic fatty liver disease and certain cancers.

So keep the consumption of fast food low or minimal and exercise regularly to burn off any extra calories consumed through the fast food and prevent weight gain and all the above diseases.

If you are looking to lose weight, keep their consumption low, if you have hypertension, type 2 diabetes, hypercholesterolemia , hypertriglyceridemia and heart disease, avoid them as much as possible.

Also read the articles, ‘Dangers Of Eating Too Much Sugar’, ‘How Much Salt Do I Need’, and ‘The Good And The Bad Fats’ on this website.

Basic Information About Blood Pressure And Hypertension!

Today many people are aware that diabetes is a grave illness.

And they take the threat of the disease seriously.

But more people have hypertension than diabetes and few people are aware that hypertension is as grave a disease as diabetes.

A comprehensive survey reported an overall hypertension prevalence of 30.7%, with higher rates observed in men across various age groups in India, where as the prevalence of Type 2 diabetes in 2021 was estimated to be 11.4% and the prevalence of people with pre diabetes was estimated to be 15.3%.

Hypertension is directly responsible for approximately 57% of all stroke deaths and 24% of all coronary heart disease deaths in India. 

In 2015, hypertension led to an estimated 16,00,000 deaths in India while In 2019 the estimated deaths due to diabetes were 2,80,000.

This will give you an idea of how much higher the prevalence of hypertension is over Type 2 diabetes in India and how many more deaths occur in India due to hypertension than due to diabetes, even if prevalence of both diseases and the deaths they cause is still very high in India.

And a person with hypertension may not have any symptoms.

So many people may not even know that they have the disease.

So it is vital that you get a blood pressure check regularly, more so if you have family history of hypertension, heart disease and strokes.

And it is equally vital that you don’t ignore it, if you have it.

***

So What Is Hypertension?

Arterial blood pressure is measured as mm of Hg or mercury.

It has a higher level or the systolic blood pressure and a lower level or the diastolic blood pressure.

Systole is the phase of the heart beat in which the ventricles, the lower two chambers of the heart contract, the left ventricle sending blood out to the whole body and right ventricle to the lungs.

Diastole is that phase of the heart beat in which the ventricles relax after the contraction, receiving blood from the atria which are the two chambers above the ventricles.

The blood flowing through the arteries exerts certain pressure on the walls of the arteries when it flows through them, both when the ventricles contract, that is the systole and when they relax, the diastole.

The pressure when the ventricles contract is the systolic blood pressure and the pressure when they relax, is the diastolic blood pressure.

Hypertension or high blood pressure is a condition in which the blood pressures in the arteries are persistently higher than normal.

***

Normal levels of blood pressure and raised levels of blood pressure:

As per the American College Of Cardiology and the American Heart Association, the normal ranges and the raised levels of the blood pressure are as follows:

Normal blood pressure is 120 by 80 mm of Hg, or below.

Elevated blood pressure: Blood pressure ranging between systolic pressure 121 to 129 and diastolic pressure 80 or less mm of Hg, is elevated blood pressure.

Stage I hypertension: Systolic blood pressure between 131 to 139 and the diastolic between 80 to 89 mm of Hg.

Stage II hypertension: Systolic blood pressure between 140 or higher and the diastolic 90 or more, mm of Hg.

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Types Of Hypertension:

Primary Or Essential Hypertension:

A complex combination of genes and environmental factors, excess salt consumption, Western kind of high fat – high calorie, high animal food diet deficient in complex carbohydrates, green vegetables and fruits, lack of exercise, abdominal obesity, stress, aging are some of the factors which can contribute to the development of hypertension.

In this type of hypertension, the major contributor to hypertension is the increased peripheral resistance to blood flow through arteries.

Secondary Hypertension:

Secondary hypertension is the hypertension which has an underlying disease as the cause of hypertension.

Kidney disease, renal artery stenosis (narrowing) are the most common causes underlying this kind of hypertension, endocrinal disorders like Cushing’s Syndrome, hyperthyroidism, hypothyroidism, certain pituitary disorders and a pituitary tumour called pheochromocytoma can also cause hypertension.

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Signs And Symptoms Of Hypertension:

Hypertension usually causes few symptoms. That is why it is called a silent killer.

Some people may complain of headaches, especially at the back of the head, vertigo, tinnitus and fainting. But anxiety and stress can also cause these symptoms.

That is why hypertension is often detected in general medical check up or sometimes when people go for blood donation.

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Effects Of Hypertension:

Prolonged hypertension causes inflammation in the endothelium, the inner lining, of the arterial walls damaging the arteries including those of various organs of the body.

This can lead to hardening and thickening of the arterial walls and narrowing of their lumen. This is called atherosclerosis.

Atherosclerosis causes loss of elasticity in the arterial walls causing an increase in the peripheral resistance to the blood flow and it also leads to heart attacks and strokes.

Raised blood pressure causes greater resistance to the flow of the blood through the arteries and forces the heart to pump harder to circulate blood through our body, causing hypertrophy (thickening) of the heart muscle. The thickened heart muscle struggles to pump blood efficiently and eventually fails to do so, causing heart failure.

It can also lead to weakening and bulging of the arteries. This is called aneurism and such aneurisms can rupture and cause heavy internal bleeding causing grave complications, including strokes.

Thickening and narrowing and aneurysms of the arteries in kidneys or eyes can damage these organs and can lead to renal failure and loss of vision.

Hypertension also contributes to development of the metabolic syndrome that leads to development of diabetes, heart attacks and strokes.

It can also cause circulatory problems and strokes in the brain.

It can a lead to impairment of memory and understanding and development of vascular dementia, a general name given to a condition that causes decline of cognitive abilities of thinking, remembering and reasoning in a person leading to inability to perform daily activities.

Hypertension is a major cause of premature death all over the world.

***

Prevention Of Hypertension:

Hypertension is best prevented than treated.

Maintain ideal body weight.

Keep your salt consumption low, eat less than one teaspoon or 5 gm table salt a day.

Keep your animal food consumption low, eat more of complex carbohydrates, vegetables, fruits and low fat milk.

Have at least five helpings of vegetables and fruits every day.

Have regular cardiovascular exercise like brisk walking, jogging, running, cycling, swimming, aerobics.

Keep stress low.

Limit alcohol consumption.

Stop smoking.

***

Treatment Of Hypertension:

Your doctor may advise lifestyle modification, healthy diet, low salt consumption, regular cardiovascular activity, weight loss, quitting alcohol and smoking and reduction in stress.

Doctors treat hypertension with a variety of anti hypertensive drugs including diuretics, calcium channel blockers, angiotensin converting enzyme inhibitors (ACE inhibitors), angiotensin receptor blockers (ARBs) and beta blockers.

Previously beta blockers were thought to be effective as the first line treatment for hypertension, but the Cochrane Review, an independent, high quality review system of research in health care, has found that beta blockers were less effective in preventing heart disease than were the other anti hypertensive drugs.

According to a study published in 2003, 5 mm Hg drop in blood pressure reduces the risk of stroke by 34%, ischaemic heart disease by 21% and lowers the threat of dementia, heart failure and mortality due to heart disease.

Previous thinking about normal blood pressure levels was that older people, in their sixties and older could have higher normal levels blood pressure than the younger people, is no more considered acceptable.

Everyone should have blood pressures levels of 120 by 80 m.m. of Hg or lower, to be protected against heart disease and strokes and damage to the kidneys and eyes.

If your blood pressure levels are higher than 120 by 80 m.m., seek medical advice immediately, irrespective of your age.

And focus on getting your blood pressure down to the normal level, as early as possible!

Irrespective of your age!

***

We have always helped people get slim and healthy by only simply nutritionally fine tuning their original food patterns and keeping the food plan as close to their original food habits as possible and planning exercise mostly in the form of walking regularly, which most people easily can, not only at our Slimming Centre in Pune, but also all over the world, on our ‘Distance Program’.

On such treatment people can get slim and healthy and overcome various diseases associated with obesity including hypertension, diabetes, heart disease, assuredly and happily, as their nutrition and fitness improve dramatically!

While most of the obesity clinics or weight loss treatments in Pune or anywhere else rely on low calorie diets in one form or another to treat obesity, such treatments cannot help people get slim and healthy long term, much less overcome diseases associated with obesity.

***

Related articles

‘Preventing Hypertension’

‘Health Problems Of The Young: Hypertension’

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ब्लड प्रेशर आणि हायपरटेन्शन विषयी थोडेसे!

आज बहुतेक लोक डायबीटिस ह्या आजाराच्या धोक्यांबद्दल बऱ्यापैकी जागरूक होऊ लागले आहेत.

आणि चाळीशीच्या जवळ आलेले अनेक तरुण डायबीटिस होण्याच्या भीतीने वजन कमी करून त्यांच्या ब्लड शुगर्स कंट्रोल करून घेण्यासाठी माझ्याकडे येत आहेत.

पण डायबीटिस इतकाच धोकादायक आणि डायबीटिस पेक्षा खूप अधिक प्रचलित असलेल्या हाय ब्लड प्रेशर किंवा हायपरटेन्शन ह्या आजाराविषयी विषयी मात्र अजूनही पुरेशी जागरूकता आहे असे जाणवत नाही.

कारण केवळ हायपरटेन्शन असण्याच्या किंवा होण्याच्या भीतीने डायबीटिसच्या मानाने कमी तरुण माझ्याकडे वजन कमी करायला येत आहेत.

पण डायबीटिस पेक्षा खूप अधिक लोकांना हायपरटेन्शन किंवा हाय ब्लड प्रेशर आहे.

एका मोठ्या रिसर्च मध्ये भारतातील 30.7 % लोकांना हायपरटेन्शन असलेले आढळून आले आहे, आणि पुरुषांमध्ये हे प्रमाण ह्या ही पेक्षा अधिक असल्याचे दिसून आले आहे, तर 2021 मधील एका रिसर्च मध्ये भारतातील डायबीटिस चे प्रमाण  11.4 % तर प्री डायबीटिस चे प्रमाण 15.3 % असल्याचे दिसून आले आहे.

भारतात स्ट्रोक्स मुळे होणाऱ्या मृत्यूंपैकी 57 % तर हार्ट अटॅक  मुळे होणाऱ्या मृत्यूंपैकी 24 % मृत्यू हे हायपरटेन्शन मुळे होत आहेत.

आपल्या देशात 2015 मध्ये हायपरटेन्शन मुळे 16,00,000 तर 2019 मध्ये डायबीटिस मुळे 2,80,000 मृत्यू झाल्याचा अंदाज आहे.

ह्याचाच अर्थ आपल्या देशात हायपरटेन्शन मुळे मृत्यू पावणाऱ्या लोकांचे प्रमाण डायबीटिस मुळे होणाऱ्या मृत्यूंपेक्षा खूप अधिक आहेत.

तरी ही लोकांना हायपरटेन्शन च्या धोक्याची पुरेशी जाणीव नसावी असे वाटते.

आणि हायपरटेन्शन ही डायबीटिस इतकाच गंभीर आजार आहे.

पण हायपरटेन्शन असलेल्या बहुतेक लोकांना तो किती गंभीर आजार आहे ह्याची पूर्ण कल्पना आहे असे जाणवत तरी नाही.

आणि हायपरटेन्शन हे बऱ्याच वेळा एसिम्पटमॅटिक असते, म्हणजे त्याची फारशी काही लक्षणे ही नसतात.

त्यामुळे अनेकांना आपले ब्लड प्रेशर वाढलेले आहे हे कळतच नाही.

म्हणूनच हल्लीच्या तणावपूर्ण काळात प्रत्येकाने वर्षातून एकदा तरी आपले ब्लड प्रेशर डॉक्टरां कडून तपासून घ्यावे.

आणि जर हायपरटेन्शन, हृदयरोग, स्ट्रोक्स ह्यांची फॅमिली हिस्टरी असेल तर ब्लड प्रेशर दर सहा महिन्यांनी चेक करून घ्यावे.

आणि जर हायपरटेन्शन असेल तर त्याच्याकडे अजिबातच दुर्लक्ष करू नका.

***

तर काय आहे हे हायपरटेन्शन?

ब्लड प्रेशर हे mm of Hg ह्या युनिट मध्ये मोजले जाते.

ब्लड प्रेशर च्या दोन लेव्हल्स असतात, वरचे  सिस्टॉलिक ब्लड प्रेशर आणि खालचे डायस्टॉलिक ब्लड प्रेशर.

सिस्टली ही हार्ट बीट मधील हृदयाच्या व्हेन्ट्रिकल्स ह्या खालच्या चेंबर्स च्या कॉनट्रॅक्ट होण्याची तर डायास्टली ही व्हेन्ट्रिकल्स च्या रिलॅक्स होण्याची फेज असते.

सिस्टली मध्ये हृदयाची डावी व्हेन्ट्रिकल सर्व शरीरात ऑक्सिजनेटेड, शुद्ध रक्त पाठवते तर उजवी व्हेन्ट्रिकल फुप्फुसांकडे डीऑक्सिजनेटेड रक्त ऑक्सिजनेशन साठी पाठवते, तर डायास्टली मध्ये दोन्ही व्हेन्ट्रिकल्स ह्या ॲट्रिया ह्या हृदयाच्या वरच्या चेंबर्स कडून रक्त स्वीकारतात.

शरीराच्या आर्टरिज मधून वाहताना हे रक्त हार्ट बीट च्या सिस्टली आणि डायास्टली ह्या दोन्ही फेजेस मध्ये हृदयाच्या आर्टरिजच्या वॉल्स वर विशिष्ट प्रेशर टाकत असते.

तर हार्ट बीट च्या सिस्टलीच्या फेज मध्ये टाकले गेलेले ब्लड प्रेशर सिस्टॉलिक तर डायास्टली च्या फेज मध्ये टाकले गेलेले ब्लड प्रेशर हे डायस्टॉलिक ब्लड प्रेशर असते.

हायपरटेन्शन किंवा हाय ब्लड प्रेशर म्हणजे आर्टरिज मधील ही ब्लड प्रेशर्स सातत्याने नॉर्मल पेक्षा हाय असणे.

अमेरिकन कॉलेज ऑफ कार्डिऑलजी आणि अमेरिकन हार्ट असोसिएशन ह्यांच्या रेकमेंडेशन प्रमाणे 

नॉर्मल ब्लड प्रेशर लेव्हल्स: 120 बाय 80 mm of Hg.

वाढलेले (एलिव्हेटेड) ब्लड प्रेशर: सिस्टॉलिक ब्लड प्रेशर 120 ते 129 आणि डायस्टॉलिक ब्लड प्रेशर 80 किंवा कमी mm of Hg.

स्टेज I हायपरटेन्शन: सिस्टॉलिक ब्लड प्रेशर 131 ते 139 आणि डायस्टॉलिक ब्लड प्रेशर 80 ते 89 mm of Hg.

स्टेज II हायपरटेन्शन: सिस्टॉलिक ब्लड प्रेशर 140 किंवा अधिक आणि डायस्टॉलिक ब्लड प्रेशर 90 किंवा अधिक mm of Hg.

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हायपरटेन्शन चे प्रकार: 

प्रायमेरी किंवा असेंशल हायपरटेन्शन:

जीन्स आणि एनव्हायरनमेंट ह्यांचे कॉम्प्लेक्स कॉम्बिनेशन, अन्नात मीठाचा अतिरेक, पाश्चिमात्य प्रकारचा हाय फॅट, हाय ॲनिमल फूड (मांसाहार), हाय कॅलरी, कॉम्प्लेक्स कार्बोहायड्रेट, फळे आणि भाज्या ह्यांचा अभाव असलेला आहार, व्यायामाचा अभाव, ॲब्डॉमिनल ओबेसिटी (पोटात अधिक चरबी असणे), स्ट्रेस (तणाव), वाढते वय ही प्रायमरी किंवा असेंशल हायपरटेन्शन निर्माण होण्याची कारणे आहेत.

प्रायमेरी हायपरटेन्शन मध्ये ब्लड प्रेशर वाढण्याचे प्रमुख कारण रक्त प्रवाहाला आर्टरीज मध्ये वाढलेला पेरिफेरल रेझिस्टन्स हे असते.

सेकन्डरी हायपरटेन्शनः

ह्या प्रकारच्या हायपरटेन्शन मध्ये इतर ऑरगन्स च्या आजारामुळे ब्लड प्रेशर वाढते.

किडनी चे आजार, रीनल आर्टरी स्टिनोसिस ही सर्वात कॉमन कारणे असतात. इतर कारणांमध्ये कुशिंग्स सिन्ड्रोम, हायपरथायरॉईडिझम, हायपोथायरॉईडिझम, काही पिच्युअटरी ग्लॅन्डचे आजार आणि फियोक्रोमोसायटोमा हा पिच्युअटरी ट्युमर ह्या आजारांमध्ये असे हायपरटेन्शन येऊ शकते.

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हायपरटेन्शन ची लक्षणेः

वर सांगितल्या प्रमाणे हायपरटेन्शन बहुतेक वेळा एसिम्पटमॅटिक असते, म्हणजे त्याची फारशी लक्षणे जाणवतच नाहीत आणि त्यामुळे ते बऱ्याच वेळा वेळेत डायग्नोस होतंच नाही, म्हणूनच त्याला सायलेंट किलर म्हणतात.

काही लोकांना डोके दुखणे, विशेषतः डोक्याच्या मागील भागात, चक्कर येणे, फेंटीग अटॅक्स, कानात रिंगिंग आवाज येणे (टिनिटस) अशी लक्षणे जाणवू शकतात, पण ती डिप्रेशन मुळे ही असू शकतात.

म्हणूनच हायपरटेन्शन हे इतर काही कारणांसाठी मेडिकल चेकअप करताना किंवा ब्लड डोनेशन करायला गेल्यावर केल्या गेलेल्या ब्लड प्रेशर चेक मध्ये सापडते.

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हायपरटेन्शनचे दुष्परिणाम:

प्रदीर्घ हायपरटेन्शन मुळे शरीराच्या आर्टरीज च्या एन्डोथेलियम म्हणजे अगदी आतल्या लायनिंग मध्ये इनफ्लमेशन (एक प्रकारचा दाह) निर्माण होऊन आर्टरीजच्या वॉल्स ची जाडी वाढते आणि त्यात कडकपणा येतो आणि आर्टरीज ची लवचिकता कमी होते. ह्यालाच अथेरोस्केरॉसिस म्हणतात.

ह्या मुळे रक्त प्रवाहा वरील पेरिफेरल प्रेशर वाढते आणि त्यामुळे ब्लड प्रेशर वाढते आणि त्या मुळे हृदयाला शरीरभर रक्त पुरवठा करण्यासाठी अधिक जोरात पंपिंग करावे लागते, त्या मुळे कार्डिॲक मसल ची हायपरट्रफी होते म्हणजे हृदयाच्या स्नायू ची जाडी वाढते. असे हृदय शरीरातून रक्त वाहते ठेवण्या साठी झगडू लागते आणि अखेर तसे करण्यात अपयशी होऊ लागते. ह्यालाच हार्ट फेलयर असे म्हटले जाते.

अशा अथेरोस्केरॉसिस मुळे एन्डोथेलियम डॅमेज झाल्याने आर्टरीज मध्ये ब्लड क्लॉट्स आणि प्लाक्स निर्माण होऊ शकतात आणि रक्त प्रवाहाला अडथळा निर्माण होतो आणि हार्ट अटॅक्स किंवा स्ट्रोक्स येऊ शकतात, तसेच इतर ऑर्गन्स ही डॅमेज होऊ शकतात.

ह्यात किडनी आणि डोळ्यांच्या आर्टरीज ही डॅमेज होतात.

कालांतराने ह्यातून रीनल फेलयर होऊ शकते आणि दृष्टी ही गमवावी लागू शकते.

हायपरटेन्शन मुळे मेंदू मधील आर्टरीज डॅमेज झाल्याने तर्कशुद्ध विचार करण्याची (रिझनिंग) आणि लक्षात ठेवण्याची क्षमता (मेमरी) नष्ट होऊ लागते. हळू हळू अशा व्यक्तीस दात घासणे, स्नान करणे, कपडे घालणे अशी दैनंदिन कार्य करणे सुध्दा जमत नाही. ह्या आजाराला व्हॅस्क्युलर डिमेन्शिया असे म्हटले जाते.

जगभर हायपरटेन्शन हे अकाली मृत्यू (प्रीमच्युअर डेथ) च्या प्रमुख कारणांपैकी एक कारण आहे.

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हायपरटेन्शन प्रिव्हेन्शन:

ह्या आजारात सेकन्डरी हायपरटेन्शन पेक्षा प्रायमेरी हायपरटेन्शन चे प्रमाण खूपच अधिक आहे.

आणि प्रायमेरी हायपरटेन्शन निर्माण होण्या साठी जी कारणे जबाबदार आहेत त्यांची आपल्याला माहिती आहे. 

त्यातील बरीच कारणे पूर्णपणे टाळण्या सारखी आहेत.

म्हणूनच हायपरटेन्शन हा आजार होण्या आधी तो होणार नाही ह्याची काळजी घेतली, तर तो बऱ्याच अशी टाळता येण्या सारखा आजार आहे.

त्या साठी आपल्याला खालील गोष्टी करणे आवश्यक आहे.

तुमचे वजन सुयोग्य (आयडीअल) लेव्हल ला ठेवा. 

तुमच्या आहारात मिठाचे प्रमाण अगदी कमी राखा. आपण खात, पीत असलेल्या प्रत्येक पदार्थात छुपे मीठ असतेच.

तुमच्या आहारात मांसाहारी पदार्थ कमी ठेवा, धान्य – कडधान्य आणि भाज्या आणि फळे ह्या कॉम्प्लेक्स कार्बोहायड्रेट्स चे प्रमाण अधिक ठेवा.

भाज्या आणि फळे ह्यांचे निदान पाच सर्विंग्ज दिवसभरात आहारात ठेवा.

जलद चालणे, जॉगिंग, स्लो रनिंग, रनिंग, एरोबिक्स, स्विमिंग आणि ट्रेडमिल, इलिप्टिकल ट्रेनर सारख्या कार्डिओव्हॅस्क्युलर इक्विपमेंट वरील पुरेसे कार्डिओव्हॅस्क्युलर व्यायाम रोज करा.

स्ट्रेस लेव्हल कमी करा. त्या साठी मेडिटेशन, योगनिद्रा उपयुक्त ठरू शकतात.

अल्कोहोल सेवनाचे प्रमाण कमी करा.

धुम्रपान, तंबाखू पूर्णपणे बंद करा.

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हायपरटेन्शन ची ट्रीटमेंट

तुमचे डॉक्टर तुम्हाला जीवनशैली आणि आहारातील वरील बदल, आणि अल्कोहोल आणि धुम्रपान, तंबाखू बद्दल सल्ला देतीलच.

ह्या शिवाय गरज असेल त्या प्रमाणे डायुरेटीक्स, कॅल्शियम चॅनेल ब्लॉकर्स, ACE इनहिबिटर्स, AR ब्लॉकर्स (ARBs), बीटा ब्लॉकर्स सारखी ॲन्टी हायपरटेन्सिव्ह औषधे प्रिस्क्राईब करतील.

दोन हजार तीन मध्ये पब्लिश झालेल्या एका रिसर्च मध्ये केवळ 5 mm ब्लड प्रेशर कमी झाल्याने स्ट्रोक्स होण्याचा धोका 34%, तर हृदयविकाराचा (इस्कीमीक हार्ट डिझीझ) धोका 21% कमी झालेला आढळला. ह्या शिवाय व्हॅस्क्युलर डिमेन्शिया, हार्ट फेल्यर आणि हृदयविकाराने मृत्यू येण्याचा धोका ही कमी झाल्याचे आढळले आहे.

त्या मुळे लवकरात लवकर तुमचे ब्लड प्रेशर नॉर्मल करण्या वर लक्ष केंद्रित करा!