Managing Diabetes With 2Ds - Dance And Diet

Sangeeta, 59, shares her experience on how integrating dance and a balanced diet effectively helped her manage blood sugar levels. She also highlights that it is important to consider which treatment suits your body, hence changing doctors should be considered normal

• Please share your journey with the diagnosis of diabetes.

  In 2002, I was diagnosed with gestational diabetes during my second trimester at the age of 36. Following my doctor’s recommendations, I took the necessary precautions and medications. He warned me about the risk of developing diabetes after the age of 40, emphasizing the importance of managing my weight. However, I began gaining weight after delivery, which I did not initially notice due to my heavy schedule. Despite being busy with household chores and caring for my in-laws, who were renal patients, and my child, I made time for yoga and aerobics. My doctor repeatedly advised me to lose weight, but I struggled to prioritize my health during that time.

  In 2006, during my annual check-up, my fasting blood sugar levels were high. Hence, my doctor started medication with the smallest dose. Despite practicing yoga and aerobics, my weight was not decreasing as expected. I modified my diet and became more active. However at one point in time, I had accepted that it was going to happen due to family history. I became more active in household chores like cleaning on my own, climbing stairs, walking in the house etc. Now I realize that physical exercise and physical activities are different terms. Still my sugar levels were not under control, so my doctor started insulin.

• When you were advised to start insulin, did you encounter any challenges?
  Please brief us also about your current condition.

  Initially, I did not have any mental blocks about it. I took it positively, thinking that if it’s necessary, I am ready to accept it. Despite this and exercising regularly, my blood sugar levels were not improving. I went to another doctor, and he switched me from human insulin to Lantus (insulin glargine) starting at 35 units. However, after a year my sugar levels were still not decreasing.
  Concerned about being on insulin for a lifetime, I sought another opinion. That doctor switched me to Toujeo (insulin glargine) and adjusted the dosage from 35 to 40 units. Unfortunately my postprandial blood sugar continued to increase.

  CGM Experience - The readings consistently showed high levels, especially in the morning. It helped me discover that even though after doing kathak (Indian style of dance) my sugar is high. During times of stress, it tended to increase. However I found it unexpected that in the evening when I consumed khichdi (rice and lentil mix) with more dal, my fasting level remained within a normal range.

  I was very worried and kept trying to find the treatment that would best suit my body.

  Following a healthy diet – During a visit to another doctor, I connected with a dietitian who significantly aided me in weight loss through a low-carb diet, which I still adhere to today. She advised against mixing millets, recommending a week of jowar, followed by a week of ragi. Thanks to that I became conscious about calorie counting. Previously I had a habit of skipping dinner, but I have since abandoned this practice.

  I believe that our body should be acceptable and adaptable to various foods.

  Conscious eating and intelligent cooking is my mantra. In my diet, I include healthy recipes such as steamed vegetables (with minimal or no oil), millet rotis, besan and oats chillas, mixed sprouts, kodri pulao, handwas and muthiyas with green veggies. I consume wheat roti, buttermilk or ghee as and when desired. Portion control in food, understanding your body, and adjusting food intake accordingly are crucial. Over the course of 1.5 years, with dedicated effort and mindfulness, I successfully shed approximately 12 kgs and decreased my insulin intake from 58 units to 12 units.

  One important aspect to mention here is the significance of patient-doctor communication during transitions between doctors. I had assurance from my doctor that he would listen to me and resolve all my queries, and that matters for every patient.Now as for priorities, my focus has shifted from weight to managing my blood sugar effectively. I feel happy and relieved as my blood sugar levels are under control

• How would you describe the distinction between physical activity and physical exercise to our audience?

  When considering physical health, it is essential to understand the difference between physical activity and exercise. Household activities fall under physical activity, which differs from structured exercises such as squats, running, swimming, crunches, etc.

  In my experience, only practicing yoga did not lead to weight loss, but it did promote inch loss and enhanced flexibility. Surya namaskar asanas particularly helped alleviate stiffness in my body. Despite its benefits, I had to discontinue aerobics due to its adverse effects on my knees. Alongside yoga, I incorporated kathak dance sessions three days a week and gym workouts on alternate days. While cycling was recommended for fitness, on it’s own, it did not result in substantial weight loss for me. However, I found that committing to an hour of cardio daily, combining 20 minutes of cycling with a 20-minute brisk walk, worked wonders.

• What made you start with dance? Do you continue practicing yoga alongside dance?

  I engaged in both folk dance and western dance styles in the past. During my teaching tenure at St Ann’s school, I also took on the role of choreographer for my students. I had been following my guru on social media for a long time and learned that she was conducting a kathak batch. Inspired by this, I joined her class. For six months, I dedicated myself to kathak. Even at the age of 57, I actively engaged in kathak and gradually improved alongside my peers. Initially, I faced challenges such as shoulder, back and leg pain due to the specific footwork, which stressed my ankles. However, it has not caused any significant harm so far. I did not continue yoga alongside dance. I stopped practicing yoga after COVID. Instead, I opted to pursue dance. It brought me immense joy and served as a stress buster, helping me maintain a positive frame of mind.

  “Dancing has been my savior. It’s not just about moving my feet. It’s about feeling good inside. When I dance, I forget all about my blood sugar levels.” – Sangeeta

• How do you manage your blood sugar levels while traveling?

  To manage my blood sugar levels while traveling, I focus on diet control and staying active. I stay mindful of what I eat and make conscious choices. Especially when it comes to desserts I ensure to control portion sizes or balance it with other healthier options. I firmly believe that regardless of the change in surroundings, it is my body and my mind that I need to take care of. I prefer walking and avoid prolonged sitting. I take breaks every half hour to stand or walk around. I enjoy traveling, but I remain disciplined in controlling my diet to avoid complications later.

  It is good to keep yourself updated. I continuously explore new things and never give up on finding what works best for my body.

• How did your family support you throughout your health journey?

  My family’s support during this journey was my biggest strength. It helped me navigate through my medical challenges. My husband, being more medically conscious than I am, consistently motivated me and provided full support, both medically and emotionally. My daughter also cooperated with me in everything.

• Could you please share how your caregiving responsibilities have impacted your health journey?

  After my marriage, I became heavily involved in caring for my in-laws, who were undergoing dialysis treatment. This involved managing their diet, accompanying them to dialysis sessions, medical check-ups, and balancing care for my children simultaneously. All of these responsibilities consumed much of my time and energy for about 10 to 15 years. My daily routine was so tight that I often felt exhausted by bedtime and rarely considered going for a walk.

  However, as circumstances changed and my responsibilities lessened, I gained more control over my time and became more health conscious. But I do believe that during those years of caregiving, I may have neglected my health, as evidenced by a significant rise in my blood sugar levels. Looking back, I realize that if I had been more conscious during that time, I could have prevented such health issues. But it is never too late to prioritize your health.

  So here I am, still dancing, still smiling, and still fighting diabetes every step of the way. Cheers to staying strong!