Thinking you are growing up with an inherited disease that might alter your life upside down, is itself a disaster. We all are living in the 21st century, an era where life is controlled by machines, leaving us doing less physical activity. What we call a sedentary lifestyle. Just grab ur boots and walk along the streets, you will find restaurants and streets filled up with people eating all sorts of unhealthy food, laughing, enjoying their taste buds and life as it's a part of their life that they can't quit. But what they don't see is the tornado growing inside their body which will suddenly be a cause of massive destruction not only for their life but will have a mass effect to the entire family. I am Dr. Shadab and i will enlighten you about your health with some real check boxes. It is a game. Grab a pen and paper and get to know about your lifestyle and habits!! I don't need your answers. It is not a test. Answer and Mark for your ownself! Start...
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Thinking you are growing up with an inherited disease that might alter your life upside down, is itself a disaster.
We all are living in the 21st century, an era where life is controlled by machines, leaving us doing less physical activity. What we call a sedentary lifestyle.
Just grab ur boots and walk along the streets, you will find restaurants and streets filled up with people eating all sorts of unhealthy food, laughing, enjoying their taste buds and life as it's a part of their life that they can't quit. But what they don't see is the tornado growing inside their body which will suddenly be a cause of massive destruction not only for their life but will have a mass effect to the entire family.
I am Dr. Shadab and i will enlighten you about your health with some real check boxes. It is a game. Grab a pen and paper and get to know about your lifestyle and habits!!
I don't need your answers. It is not a test. Answer and Mark for your ownself!
Starting from your favourite part.
SLEEP!!
1. What are your night time sleeping hours?
10 pm to 5am or 12 pm to 7 am ... 3️⃣ points
2 am to 10 am or 4 am to 12 pm ... 2️⃣ points
4 am to 2 pm ... 1️⃣ point
FOOD!!
1. What do you like the most?
deep fried fast food or italian/continental including rice/pastas .. 1️⃣ points
desi hot and tarka/oily type where oil is seen on top of your curry and rice leaving a shiny texture to ur plate ...2️⃣ points
more vegetables and protein / fibre in a steamed/ grilled fashion and porridge at least in 1 meal ...3️⃣ points
2. How frequent you eat fast foods/ pastas/ chowmein / noodles / paratha /butter /margarine /mayonnaise /peanut butter / cheese / jam /marmalade etc?
1 time in 6 months ... 3️⃣ points
1 time every month ...2️⃣ points
more than 3 times every month ...1️⃣ point
everyday from any of the above .. 0️⃣ point
3. How frequent you eat vegetables?
daily.. 3️⃣ points
once in a week.. 2️⃣ points
once in a month.. 1️⃣ point
never.. 0️⃣ point
4. How frequent you eat porridge/ dalya/ barley /oats?
everyday.. 3️⃣ points
once in a week.. 2️⃣ points
once in a month.. 1️⃣ point
never.. 0️⃣ point
5. Know your healthy/unhealthy fruit intake?
Any one seasonal fruit or a cup of that fruit daily.. 3️⃣ points
Any 2 seasonal fruits daily (like one banana one orange) . 2️⃣ points
Any whole 3 seasonal fruits daily ( like one banana, one apple, one orange) .. 1️⃣ point
6. How much protein do u take in a day?
protein is chicken/ beef/ muttton / fish / egg / pulses (daal) ?
more than 150 g .. 3️⃣ points
100 to 150 g .. 2️⃣ points
less than 100 g .. 1️⃣ point
less than 30 g .. 0️⃣ point
7.How often do u eat good fat?
Good fat includes olive oil/ walnuts/almonds etc?
everyday .. 3️⃣ points
once in a week.. 2️⃣ points
once in a month.. 1️⃣ point
once in six months.. 0️⃣ point
8. Let's talk about your sodium (table salt) intake?
low in salt food both home cooked and processed.. 3️⃣ points
moderate salt in home cooked and high in processed.. 2️⃣ points
high salt in both home cooked and processed.. 1️⃣ point
exclusive fine dining and processed food intake.. 0️⃣ point
9. How much water do u drink every day?
3 litres ...3️⃣ points
2 to 1 litre ... 2️⃣ points
less than 1 litre ...1️⃣ points
less than 500 ml.. 0️⃣ point
PLEASURES!! ( or ADDICTIONS!!)
1. Do you smoke? (smoking status)
never smokers...3️⃣ points
former smokers ...2️⃣ points
current smokers ...1️⃣ point
2. smoking packs years?
zero pack years.. 3️⃣ points
1 to 20 pack years .. 2️⃣ points
more than 40 pack years .. 1️⃣ point
3. Do u drink alcohol?
not at all.. 3️⃣ points
occasionally (moderate to light).. 2️⃣ points
every other day (heavy drinkers).. 1️⃣ point
BODY MASS INDEX!!
Have you ever tried calculating your Body mass index aka BMI? if not, calculate now!!
Calculated? So, where do u lie?
normal bmi .. 3️⃣ points
overweight.. 2️⃣ points
obese 1️⃣ point
AGE!!
20 to 30 ... 3️⃣ points
31 to 45 .. 2️⃣ points
46 to 60 and above .. 1️⃣ point
PHYSICAL APPEARANCE!!
Let's talk a bittttt about your physical appearance.
Do u have a protruded belly ??
As in abdominal fat/ centrally obese??
Yes .. 1️⃣ point
No .. 3️⃣ points
COMORBIDITIES!!
1. Are you a diagnosed hypertensive?
( blood pressure rehta hai/ medicine khatay hain?)
No .. 3️⃣ points
Yes .. 1️⃣ point
2 . Are you a diagnosed hypercholestrolemic or dyslepidemic?
( cholesterol rehta hai/ medicine khatay hain?/ kbhi test mein badha huwa aya hai? )
Yes.. 1️⃣ point
No.. 3️⃣ points
PHYSICAL ACTIVITY!!
workout/gym .. 3️⃣ points
walks 5 miles (10,000 steps) everyday .. 2️⃣ points
2 to 4 miles everyday.. 1️⃣ point
less than 1 mile everyday .. 0️⃣ point
The End ....
Enough of adding scores, guys.
let's now take a look on what u got and where u stand.
Are the alarms rung or are they gonna be ringing soon or are you on a safe side more than ever!!!
60 to 45 points - a very good healthy state.
45 to 30 points - alarms will be ringing soon.
30 and below - check on to your serum levels for diabetes and see a doctor. alarms are rung!!! now u run!!
These were all modifiable risk factors for type 2 Diabetes mellitis which everyone can fight.
Lastly,
Have you ever get your serum/blood levels checked for diabetes??????
if not, Here is a list!
✅OGTT
✅Hba1C
✅Fasting Lipid profile
✅Liver function test (LFT)
Home monitoring:
✅monitor your blood pressure regularly and make a timed and dated chart.
✅monitor your blood glucose levels of fasting and random regularly and make a timed and dated chart.
Seek help from a medical professional specialist , i.e. diabetologist/ endocrinologist/ internal medicine specialist and a Nutritionist.
Learn how to use a glucometer on your own.
Learn about low and high glycemic index foods.
Learn the mechanism of Diabetes.
When you know it, then you can fight it.
Remember, Knowledge is wisdom and Precaution is better than cure.
Written by,
Dr. Shadab Kamal
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