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.