Tag

ACSM

Browsing
In A-Z Health Awareness Series

Your blood pressure can be regulated with your plate: The DASH Diet Just Got Personal!

By

In India, hypertension, sometimes known as the “silent killer,” is a serious public health concern. According to recent data, almost 30% of individuals have high blood pressure, many of which go undetected and untreated. Cardiovascular diseases, which cause more than 27% of all fatalities in the nation, are largely caused by this condition. Not only does hypertension impact older people, but it also affects roughly 20% of young adults, which is concerning because of lifestyle like stress, poor food, and sedentary habits. Furthermore, mental health issues like anxiety and stress have a significant effect on hypertension.

Since heart disease is now the nation’s biggest cause of death and hypertension affects almost one in three Indian individuals, it is no longer sufficient to blame the crisis solely on stress or heredity. The food we consume on a daily basis is an important, although frequently overlooked, element. Despite having a lot of flavour, the modern Indian diet has steadily grown high in salt, saturated fats, and refined carbohydrates while being low in fibre, potassium, and calcium. Across all age groups, this nutritional imbalance has subtly raised blood pressure levels.

This World Hypertension Day, let’s turn the focus from the common strategies of managing stress and lowering blood pressure to something just as effective as your plate!

What Does the Modern Indian Diet Look Like?

Despite our traditional food roots, the modern Indian diet has taken a sharp turn toward convenience, taste overload, and poor nutritional balance. Here’s what a typical plate in many Indian households (especially urban) consists of:

  • Foods high in salt, such as processed namkeens, papads, pickles, chutneys, and instant noodles.
  • Fried foods including samosas, puris, bhaturas, and pakoras, as well as oil-rich curries, are frequently eaten many times a week.
  • Whole grains are being replaced by refined grains such as maida-based meals, white bread, and polished white rice.
  • low consumption of fruits and vegetables, even if they are readily available.
  • Consuming sweets such as sweetened tea or coffee, desserts, and soft drinks can lead to an excess of calories and sugar.
  • Fast-paced lifestyles can lead to irregular eating habits, such as binge eating or a dependence on processed meals.

These dietary patterns are low in fibre, potassium, magnesium, and calcium, nutrients necessary for controlling blood pressure.

What is DASH diet?

Dietary Approaches to Stop Hypertension, or the DASH diet, is a scientifically based dietary regimen intended to prevent and treat hypertension. It was first developed by the National Institutes of Health (NIH) in the United States, and an extensive clinical data supports its ability to effectively lower diastolic and systolic blood pressure by about 6 to 11 mm Hg and without the need for medication or weight loss.

The core principles of the DASH diet include:

  • Reducing sodium intake (typically to 1,500–2,300 mg per day),
  • Increasing consumption of foods rich in potassium, calcium, magnesium, and fiber
  • Emphasizing vegetables, fruits, whole grains, low-fat dairy, legumes, nuts, and lean proteins,
  • And limiting red meat, added sugars, and saturated fats.

Numerous extensive studies, such as the seminal DASH-Sodium trial, have shown that adhering to the DASH diet can improve heart health, lower blood pressure dramatically in just two weeks, and minimise the risk of stroke, diabetes, and some kidney problems.

A patient on the DASH diet might often follow these serving guidelines:

  1. Vegetables: about 5 servings per day
  2. Fruits: about 5 meals per day 
  3. Carbohydrates: about 7 servings per day
  4. Low-fat dairy products: about 2 servings per day
  5. Lean meat products: about 2 or fewer servings per day
  6. Nuts and seeds: 2 to 3 times per week

Food choice and Servings Guidelines

The American Heart Association (2023) states that regular exercise can lower systolic blood pressure by 5–10 mmHg, which is around the same amount as many first-line antihypertensive drugs. The effects on cardiovascular health are further enhanced when physical activity is paired with the DASH (Dietary Approaches to Stop Hypertension) diet. Long-term heart health is improved by this integrated strategy, which also lessens systemic inflammation, arterial stiffness, and endothelial function.

In India, the three most common body types are endomorph, mesomorph, and ectomorph need slightly different dietary and exercise regimens. In addition to improving adherence, body-type-specific lifestyle modifications guarantee more efficient blood pressure control. The following provides a thorough analysis of DASH diet guidelines and evidence-based exercise programs for each body type in accordance with AHA, ACSM, and international hypertension guidelines.

DASH diet guidelines and exercise programs for each body type according to AHA, ACSM, and International Hypertension guidelines:

Ectomorph: The Lean, Fast-Metabolism Individual

Ectomorphs usually have a rapid metabolic rate and a thin frame. Although they might have trouble gaining weight or muscular mass, they are susceptible to hypertension, particularly when under a lot of stress or eating poorly. Gentle physical training, stress management, and sustaining nutrient-dense eating patterns without excessive calorie restriction should be the major goals of their strategy.

Exercise Recommendations:

  • Engage in 30 minutes of moderate-intensity aerobic exercise five days a week, such as brisk walking or cycling.
  • Resistance training with modest repetitions and moderate weights two to three times a week
  • To reduce stress and heart rate variability, do yoga or guided breathing techniques two to three times a week.

The DASH Diet:

  • Stress complex carbs such as brown rice, oats, and millets.
  • Add modest amounts of protein from eggs, paneer, lentils, and low-fat dairy products.
  • Add heart-healthy fats such as olive oil, almonds, and seeds.
  • Make sure you eat foods high in potassium, such as spinach, bananas, and coconut water.
  • Limit your daily sodium consumption to less than 2300 mg.

Mesomorph: The Naturally Athletic Type

Typically muscular, mesomorphs benefit from both resistance and aerobic training. They are perfect candidates for a regimented exercise program that supports the maintenance of appropriate blood pressure and general cardiovascular health because of their balanced metabolism. Maintaining lean muscle, cardiovascular endurance, and dietary moderation should be the key priorities for mesomorphs.

Exercise Recommendations:

  • Aerobic exercise for 45 minutes, five days a week, such as swimming, Zumba, or jogging
  • Three times a week, alternate between upper and lower body workouts with resistance training
  • Pilates or yoga twice a week to increase parasympathetic tone and flexibility

The DASH Diet:

  • Make sure to balance lean meats, lentils, and whole grains.
  • Eating foods high in potassium and magnesium, such as avocados and leafy greens are recommended.
  • Steer clear of sodium-rich processed or quick foods and opt for low-fat dairy products.
  • Limit your daily sodium intake to 2300 mg or less if you have hypertension.

Endomorph: The High-Fat, Slow-Metabolism Profile

Endomorphs may have trouble reducing weight because they retain fat more readily. Blood pressure regulation is especially crucial for them since they are more likely to develop insulin resistance and metabolic syndrome. Along with a strictly regulated DASH diet, this body type requires an emphasis on fat loss, insulin sensitivity, and moderate-intensity cardio.

Exercise Recommendations:

  • Five to six days a week, engage in 60 minutes of moderate-intensity aerobic exercise (such as swimming or power walking).
  • Include low-impact interval training twice a week, such as 30 seconds of fast and 90 seconds of slow.
  • Circuit-based resistance exercise three times a week to maintain an increased heart rate

The DASH Diet:

  • Place an emphasis on low-GI, fiber-rich foods like berries, veggies, and legumes.
  • Reduce your intake of sugar-sweetened beverages and processed foods.
  • Eat more plant-based proteins and dairy products with less fat.
  • Avoid consuming more than 1500 mg of sodium per day, particularly if you have moderate to severe hypertension.

Conclusion

Combining the benefits of the DASH diet with an exercise program tailored to your body type will help you create a sustainable lifestyle that respects your individual physiology, not just reduced blood pressure. This integrated strategy helps you eat wisely and move with purpose, regardless of your body type. Consistency and personalisation is where the true magic happens. A new level of vitality, self-assurance, and wellbeing can be attained when your diet and exercise routine are in line with your body’s requirements. However, there is no one-size-fits-all route to health.

People with high blood pressure are not the only ones who can benefit from the DASH diet. For elders, kids, and families that wish to eat healthily, this is the perfect plan. It is about eating healthy for life, not about dieting. The DASH diet isn’t a trend. This healthy, well-balanced, and thoroughly researched eating style gives you the ability to take control of your health, one bite at a time. No need for expensive plans or exotic superfoods. Just real food, real results, and a real chance to improve one’s quality of life.

Understand that health is a dynamic journey rather than a destination. And you are already miles ahead when you have DASH and purposeful movement on your side.

by
Read More
In A-Z Health Awareness Series

A1C Test: A Guide to Blood sugar and Lifestyle Control

By

“Have you been feeling unusually tired, thirsty and brain fogged without knowing why. What if your body is signaling you that your blood sugar levels are out of balance?”

We frequently overlook basic indicators and mistake them for a tough day at work or stress when, in reality, our blood sugar levels are all over the place. The concentration of glucose or sugar in blood, which serves as the primary energy source, is known as blood sugar or blood glucose. When this concentration of blood glucose is disrupted, it leads to serious complications. Increased blood sugar (hyperglycemia) can cause damage to heart, kidneys, nerves and eyes. Low blood sugar levels (hypogylcemia) can cause dizziness, disorientation and even seizures, if left untreated.

A1C/HbA1C Test

The most common indicator to understand your blood sugar levels is the A1C test or HbA1c. The haemoglobin A1c test, also referred as glycated haemoglobin, glycosylated haemoglobin, HbA1c, or just A1c, is used to measure blood sugar levels of an individual. The test is expressed in percentage and shows average blood sugar levels for 90 days. Since haemoglobin’s main function is to transport oxygen from the lungs to every cell in the body, it becomes glycated, or coated, with glucose from the bloodstream. As blood glucose levels rise, more glucose binds to the haemoglobin protein, causing more glycated haemoglobin and a higher A1c level. This is why the A1c test measures the haemoglobin levels in the bloodstream at the time of testing, which is why it is used as an indicator of blood sugar control.

According to the American Diabetes Association (ADA), individuals whose blood sugar levels are stable and under control should have their HbA1c checked twice a year, and for those who are not under control or who are on medication adjustments should have it checked every three months.

The A1C test can be used to detect or identify:
Diabetes type 2: When you have type 2 diabetes, your body either produces insufficient insulin to transfer blood sugar from your circulation into your cells or your cells cease reacting to insulin, which causes your blood glucose levels to become too high.
Pre-diabetes: When your blood glucose levels are higher than usual but not high enough to be classified as diabetes, you are said to have prediabetes.

Interpretation of Results

The following percentages are frequently used to diagnose diabetes or prediabetes:
A1C below 5.7% is normal.
A1C between 5.7% and 6.4% indicates prediabetes.
A1C 6.5% or more indicates diabetes

A1C testing for diabetes and prediabetes is advised by the Centres for Disease Control (CDC) if:
You are over 45 years:

  • You should retake the exam every three years if your findings are normal.
  • You will often need to be checked every one to two years if your results indicate that you have prediabetes. Find out from your doctor how frequently you should get tested.
  • An A1C test should be performed at least twice a year if your findings indicate that you have diabetes in order to track your condition and treatment.

You are under 45 and likely to develop diabetes because:

  • You are overweight or obese.
  • Your sibling or parent has type 2 diabetes.
  • Have elevated blood pressure or cholesterol levels.
  • suffer from heart disease or a stroke.
  • engage in physical activity less than 3 times a week
  • Had diabetes throughout pregnancy (gestational diabetes) or have given birth to a child weighing more than nine pounds.
  • suffer from PCOS, or polycystic ovarian syndrome.
  • Identify as American Indian, Alaska Native, Hispanic or Latino, or African American, increased risk of diabetes is also present in some Asian Americans and Pacific Islanders.

Advancements in Glucose monitoring: Non invasive Options

Although finger-prick glucometers have long been the preferred technique, non-invasive technology are now making at-home glucose monitoring more convenient and easier. To name a few, Abbott’s Freestyle Libre (https://www.freestyle.abbott/in-en/home.html)is a sensor-based continuous glucose monitor (CGM) that offers real-time glucose readings for up to 14 days with a rapid scan. It is put to the back of the upper arm. The Dexcom G6/G7 (https://www.dexcom.com/compare-g6-and-g7)is a continuous glucose monitoring device that transmits data to your smartwatch or phone. Finger pricks are not required.

Exercise Recommendations based on A1C Levels

A1C levels can be effectively managed by implementing lifestyle changes, of which regular exercise and the focused physiotherapeutic interventions are essential for enhancing insulin sensitivity and blood glucose regulation in general. Let us talk of recommended guidelines for exercise in various A1C level category individuals.

Guidelines for exercise for individuals with low A1C levels (Hypoglycemia)

Individuals with low A1C levels (Hypoglycemia) may suffer blood sugar dips during or after activity, or they may experience reactive hypoglycemia. The following guidelines needs to be administered following the 15-minute Rule:

  • Make sure your blood glucose is at least 100 mg/dL before beginning any workout.
  • If levels are low, eat a modest snack that is high in carbohydrates (15–30g).
  • Steer clear of intense or continuous fasting exercises.
  • Keep a quick-acting carbohydrates on hand, such as juice or glucose pills.
  • Prioritize moderate intensity aerobic exercises, such as cycling or walking.
  • Start with short duration (20–30 min) as per tolerance.
  • Keep an eye out for delayed hypoglycemia both during and after exercise.
  • Ensure adequate rest periods after every 15 minute and only restart after glucose levels are maintained.
  • If hypogylcemia persistently interferes with physical activity, consult your concerned physician.

Guidelines for exercise for individuals with normal A1C levels

For maintaining good health and preventing diabetes:

  • Participating in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week, spread out across 10 minutes or longer.
  • Strength training for all main muscle groups should be done 2-3 days per week.
  • Incorporate balance and flexibility training, particularly for older individuals.
  • Be consistent and try to avoid being sedentary by getting up every 30 to 60 minutes.

Guidelines for exercise for individuals with Prediabetic A1C levels:

Exercise is an effective preventative measure for people who are at high risk of acquiring Type 2 diabetes.

  • ≥150 minutes per week of moderate-intensity aerobic exercise is the target.
  • Strengthening two to three days a week can help increase insulin sensitivity.
  • There may be benefits to interval training, which involves moderate to intense bursts.
  • For the best effects, combine dietary adjustments with exercise.
  • Promote regular physical activity (e.g., standing at desks, walking after meals).

Guidelines for exercise for individuals with Diabetic A1C levels:

Exercise lowers complications and improves insulin sensitivity and blood sugar regulation.

Guidelines according to The American Diabetes Association & American college of Sports Medicine:

  • Moderate-intensity aerobic exercise for 150 minutes per week, spaced out across at least 3 days, with no more than 2 days rest in between.
  • 2-3 non-consecutive days per week for resistance exercise.
  • Those with Type 1 diabetes: Check for either hyperglycemia or hypoglycemia. Before, during, and after an activity, regulate insulin and carbohydrate intake.
  • Don’t exercise if your blood sugar is more than 300 mg/dL when you’re ketogenic.
  • Exercises for flexibility and balance should be incorporated, particularly for elderly or neuropathy patients.
  • Start slowly and work your way up; exercise prescription led by a Physiotherapist are best.

Precautions and considerations during Physical Activity

It’s critical to understand the difference between hyperglycemia, which results from inadequate glucose regulation, and hypoglycemia, which is brought on by consuming excessive amounts of insulin or medications that drop blood sugar. Exercise should not be done if blood glucose levels are greater than 250 mg/dl or less than 100 mg/dl. If you have active diabetic retinopathy, you should avoid intense activities like jogging or stepping. Limiting weight-bearing exercise is indicated by significant peripheral neuropathy. Patients who struggle with thermoregulation should stay away from strenuous exercise and pay close attention to drinking enough water. Blood glucose levels may be impacted by dehydration (e.g., 500ml of fluid ingested two hours prior to exercise). Exercise is generally advised to cause a suitable warm-up and cool-down time for diabetic individuals. Five to ten minutes of low-intensity aerobic exercise should make up a warm-up.

Embracing movement for Better Health

Regulating A1C levels doesn’t always necessitate significant adjustments; simple, consistent efforts yield the greatest results. Including regular exercise in daily life, whether it be strength training, yoga, walking, or functional movement routines, can help stabilize blood sugar levels, support weight control, and greatly improve insulin sensitivity. An effective therapy tool that not only aids in controlling A1C but also enhances general physical well-being is created when these exercises are carefully designed with an emphasis on posture, joint mobility, and endurance. This method turns daily movement into a significant health strategy when combined with affordable, non-invasive glucose monitoring tools and routine A1C testing. In the end, your A1C score is a reflection of your lifestyle rather than merely your blood sugar, and you can confidently and clearly take control of it by moving consistently and purposefully.

by
Read More