If you've just gotten diagnosed with diabetes, you are not alone. Millions of people around the world suffer from this disease, with more being diagnosed all the time. Statistics show that Indians are more prone to diabetes as India has the highest population of diabetic patients.
It can be confusing at first, trying to figure out what you need to do to keep your blood sugar under control. Diabetes is a metabolic disorder, but it is nevertheless possible for diabetics to live a normal life if they are well informed and know the rules they have to follow. Today, people with diabetes can benefit dramatically from new ways of managing diabetes that were unknown even a decade ago. Here are some tips to maintain your blood sugar levels and continue a rich and active lifestyle:
Things to avoid:
Let us start with the things to avoid:
- To improve insulin function one must cut down all artificial foods like fizzy drinks, packed/canned foods, diet chocolates etc.
- Maida in form of white-bread, nan, pizza, burger etc should be avoided.
- All sugary products, juices and very sweet fruits like chikoo (sapota) should be avoided.
- Corn flour, white rice, fried potatoes, too much of dairy and eggs should be avoided.
- Avoid roasted peanuts and too much tea/coffee as they decrease the nutrient absorption and act as a diuretic. However, raw sprouted peanuts are fine.
- Cut down too much of butter, ghee, oils etc as a high concentration of fat in the food tends to decrease the insulin action on the cells.
Things to be done:
- Use a judicious mix of poly-unsaturated oils like safflower/corn and mono-unsaturated oils like olive oil/rice bran oil while cooking.
- A lot of herbs help to improve the insulin response like karela (bitter melon) (karela juice can be consumed as it has plant insulin), methi seed sprouts, neem, jamun fruit etc. All these are also available as a dried powder which can be taken twice a day.
- Garlic is like a boon for diabetics. Besides being useful in decreasing cholesterol it also lowers blood sugar. It is also rich in potassium so it replaces the potassium lost in the urine of diabetics. It also has zinc, sulphur and manganese which is also beneficial in diabetics.
- A high fiber diet is the cornerstone of treatment of most diseases and specially insulin related disorders. An interesting finding is that during the world war when all British nationals were eating whole wheat flour, the incidence of diabetes fell by 50%! One can eat whole wheat porridge, whole wheat bread and oats as it contains soluble fiber which is very good for diabetes, cholesterol and obesity. Whole-grains are also rich in chromium which is mostly deficient in diabetics.
- Soya bean is excellent for polycystic ovary and diabetics due to lecithins and can be eaten as a mixed atta (soya atta), tofu, tempeh, miso soup, nuggets, granules etc.
- Potassium is found in vegetable broths and peanuts (Prefer to eat sprouted peanuts).
- Other low sugar/low glycemic index diet foods are black channa, legumes, butter milk, turmeric and amla.
Diabetes is a health risk it is just not worth ignoring. Changing your lifestyle can change your future and protect you from the hazards of diabetes.
And finally a reassurance that such dietary changes benefit all and even if a non-diabetic eats such foods then that person will benefit in the long run.
Eat a well-balanced diet: Focus on consuming a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. This can help you maintain stable blood sugar levels and support overall health.
Monitor carbohydrate intake: Carbohydrates have the most significant impact on blood sugar levels. Be mindful of the amount and type of carbohydrates you consume. Choose complex carbohydrates such as whole grains, legumes, and vegetables over refined carbohydrates like white bread, sugary snacks, and sweetened beverages.
Portion control: Watch your portion sizes to avoid overeating, as excess calories can contribute to weight gain and affect blood sugar levels. Use measuring cups, a food scale, or other portion-control tools to help you manage your portions.
Choose healthy fats: Incorporate sources of healthy fats into your diet, such as avocados, nuts, seeds, and olive oil. These fats can help promote heart health and provide satiety.
Limit added sugars and sugary drinks: Avoid or minimize the consumption of sugary foods, desserts, and sweetened beverages. They can cause rapid spikes in blood sugar levels.
Increase fiber intake: Include fiber-rich foods in your meals, such as whole grains, legumes, fruits, and vegetables. Fiber can help regulate blood sugar levels, improve digestion, and promote a feeling of fullness.
Spread meals throughout the day: Instead of having three large meals, consider dividing your daily food intake into smaller, more frequent meals. This approach can help prevent blood sugar spikes and maintain more stable levels.
Stay hydrated: Drink plenty of water throughout the day to stay properly hydrated. Avoid excessive consumption of sugary drinks, including fruit juices and sodas.
Monitor your blood sugar levels: Regularly check your blood sugar levels as advised by your healthcare provider. This can help you understand how different foods and lifestyle choices affect your blood sugar and make necessary adjustments.
Here are some general exercise tips for diabetes in old age:
Choose low-impact activities: Low-impact exercises are gentle on the joints and reduce the risk of injury. Examples include walking, swimming, cycling, water aerobics, tai chi, and yoga. These activities can help improve cardiovascular health, flexibility, balance, and overall well-being.
Start slowly and gradually increase intensity: If you're new to exercise or have been inactive for a while, it's essential to start slowly and gradually increase the intensity and duration of your workouts. This approach allows your body to adapt and minimize the risk of overexertion.
Aim for a combination of aerobic and strength training exercises: Aerobic exercises, such as brisk walking or swimming, help improve heart health and manage blood sugar levels. Strength training exercises, using resistance bands, light weights, or bodyweight exercises, can help increase muscle mass, improve insulin sensitivity, and support better glucose control.
Stay consistent: Regular physical activity is key to reaping the benefits of exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread throughout the week. Additionally, include two or more days of strength training exercises targeting major muscle groups.
Listen to your body: Pay attention to how your body feels during and after exercise. If you experience pain, dizziness, shortness of breath, or any other unusual symptoms, stop exercising and consult your healthcare provider.
Stay hydrated: Drink water before, during, and after exercise to stay properly hydrated. Dehydration can affect blood sugar levels and overall health.
Monitor blood sugar levels: Check your blood sugar levels before, during, and after exercise, especially if you take diabetes medication that can lower blood sugar levels. This monitoring helps you understand how exercise affects your blood sugar and allows you to make any necessary adjustments.
Wear appropriate footwear: Invest in comfortable, supportive shoes that fit well to prevent foot problems and injuries. Good footwear can provide stability and reduce the risk of falls.
Exercise with a buddy: Exercising with a friend or joining group fitness classes can make exercise more enjoyable and help with motivation and accountability.