Summer health tips for diabetics

Doctors advise that diabetic people should especially take care of their feet in summer. / Korea Times file

By Yoon Ja-young

One in 10 Koreans aged 30 or over has diabetes — most people are likely to have one or two diabetics in their families.

Doctors say that summer is an especially difficult season for diabetic people, because it is difficult to control blood glucose levels when they are tired from the heat.

Prof. Park Kyong-soo at Seoul National University Hospital gave tips on how diabetic people can enjoy a healthy summer.

— Don’t skip meals

In summer, people are likely to lose their appetites. However, regular meals and a balanced diet are crucial in the management of blood sugar levels, according to the professor. He suggests diversifying menus, alternating between popular and healthy summer dishes such as cold bean noodles and cold cucumber soup. “Even if you eat out, you should be choosing the right food and appropriate amount by paying enough attention to the ingredients and calories of the dishes that you often have out,” he said.

— Have enough water

Soft drinks or ice creams are first choices when one is tired due to heat and too much perspiring. However, most of these drinks negatively affect blood sugar because they contain simple sugars. Sports drinks quickly quench thirst because they are absorbed quickly, but the professor cautions against drinking these too often because they have a high calorie count.

He also advises that people shouldn’t be fooled by “no sugar added” drinks. Some of them contain fructose or sugar alcohol instead of sugar. “Most food and beverages sold in supermarkets have labels stating ingredients, additives and nutritional value. You should choose them carefully after checking this information,” Park said.

Cold water or cold barley tea are recommended as drinks. Cold green tea or red tea, cold “miyeokguk,” or sea mustard soup, and “Oinaengguk,” or cold cucumber soup, are also ideal for diabetic people to quench a thirst.

— Regular exercise

The professor stresses regular exercise for diabetic people. In summer, exercise should be done in the morning or evening when temperatures aren’t too high. Indoor or in the shade is better, and outdoor exercise should especially be avoided between noon and 3 p.m. when the sun is at its peak.

“I am not saying that you should undertake special exercise for the summer. You can just do any exercise that suits your health condition and strength. However, as summer exercise makes you perspire a great deal and tires you, too much exercise isn’t recommended,” he said. He recommended taking 200 milliliters of water every 20 minutes while exercising to prevent dehydration. During a long period of exercise, he recommends preparing a sports drink, containing less than 5 or 10 percent of sugar, to prevent hypoglycemia. However, when a diabetic person has difficulty in blood sugar control, exercise isn’t recommended.

During the monsoon season, indoor exercise such as swimming, lifting weights, indoor cycling, and stretching, are good options. The professor recommends swimming as the best. It should last between 30 to 60 minutes, and walking in the pool or doing aqua aerobics are also advisable.

— Get enough sleep

One is likely to toss and turn while trying to sleep during the tropical nights. A lack of sleep can lead to irregular meals, hampering the blood sugar control. For a sound night’s sleep, the professor recommended avoiding alcohol, cigarettes, snacks, or exercise before going to bed. Take a shower with warm water, make the room quiet, soften the light, and lie comfortably while breathing deeply in order to fall asleep. The room temperature should be set at between 24 to 26 degrees Celsius to get a good sleep, according to the professor. One can also get some help from air conditioner and fans to avoid sleepless nights.

— Take care of your feet

Diabetic people should especially take care of their feet in summer. While a cut on the feet will soon heal in non-diabetic people, it can soon develop complications in diabetic people. They should wash their feet often, dry them and use moisturizing cream. They should examine their feet every day, especially after exercising, and take care not to get cuts. The doctor advises avoiding walking barefoot and wearing socks made of cotton. The shoes should be comfortable and cool.

— Thorough preparation for trip

Before heading out on a trip, people should check to see if their blood sugar level is under control. On an overseas trip, a copy of the itinerary, diagnostic certificate and prescription in the language of the destination should be packed in a bag safely.

“Some patients miss insulin or oral hypoglycemic drugs, which might put them in a critical condition,” the doctor said, adding that one should take a blood glucose level checker, battery, and diabetic diary with them. “Changes in diet and physical activity during trips can affect blood sugar level. You should check it more often,” he said. They should also prepare snacks for hypoglycemia, or an abnormally low blood sugar level.

Advice: Prof. Park Kyong-soo at Seoul National University Hospital