If you have diabetes, you are not alone. Today millions of people around the world have diabetes. Healthy leaving is the costliest thing in today’s world. Unhealthy eating habits, lack of exercise, heredity, Obesity are the main important reasons for diabetes.
Most importantly lot many younger people have type 2 diabetes. This is like a slow poison which decreases the functionality of heart, kidneys, and lungs over a period of time. There are around 7.1 million people who are undiagnosed and have no idea about the sugar level changes in their body. It is everyone’s responsibility to create awareness about Diabetes symptoms, cause, precautions and how to balance blood sugar level.
Diabetes is a lifelong journey. Once it gets hold of you then you have to maintain it for a lifetime. This needs a lot of patience, energy, understanding, and willpower. It is a lifelong commitment hence it’s not easy at all. But look it from a different point of view; early stage diagnosis will help you to lead a healthier life compared to other healthy people. How? Because others don’t even have an idea about future health issues. Now is better than later right?
These are the four steps which you need to follow regularly to maintain blood sugar level. Make a routine, follow these steps then Bingo! You can lead a normal life like others.
1) Healthy eating
Definition of Healthy eating is balancing between what, how much and when you eat. It is important for everyone, but it’s more important for people with diabetes. Some people consult dieticians for the proper diet plan. Don’t ban any of the food items, instead limit the quantity and control appetite with the food which makes you full with a smaller quantity.
Since you are avoiding carbs, include a wide variety of food such as green vegetables, whole grains, fruits etc.
If you have a weekly diet plan, Include a variety of foods so that you enjoy what you eat. Don’t be too strict on yourself. Start with one or two changes and then add another change. Following a diet regime helps to manage weight, keeps blood sugar within your goal range, maintains blood cholesterol & blood fat levels.
These steps will help you with healthy eating
Don’t be hungry for a longer time: whenever we are hungry our body produces more glucose to keep up the energy. This will result in blood sugar level spike. Never let your body suffer from hunger. It is also very important to break your fasting early morning with a healthy breakfast.
Finish dinner before 8 PM: You might have come across the name ‘Dawn phenomenon‘. This generally happens to everyone between 4 am to 8 am. People with Diabetes majorly notice this because of the high blood sugar level in the early morning. According to this phenomenon, our body produces glucagon & insulin between 4 am to 8 am. Pancreas in Diabetic patients produces less insulin and more glucagon which is the main reason for sugar level hike. In order to avoid this, have early dinner and after that go for a small walk to engage your body in some sort of physical exercise.
Don’t eat added sugars: When you eat added sugar, it directly goes into blood resulting in sugar spike. It is best if you completely stop added sugars intake. Before buying any eatables check the quantity of sugar. Donuts, cakes, muffins, chocolates, icecreams etc are prepared with heavy amount of added sugar. It is better to avoid all these to maintain a balanced sugar level.
Minimize carbs intake: Carbs as in carbohydrates can cause a sudden increase in blood sugar level. Not only blood sugar these also cause extra fat accumulation in the body. Oatmeals, Rice, Raisins, Bread, Kidney beans, Orange, Dairy products, Fries, Potato, Pasta are some of the carb-rich products.
Eat in chunks: Normal person daily has breakfast, lunch & supper. Being diabetic reduce the quantity of food and make a practice of eating in intervals. 9 am breakfast, 11 am snacks like sprouts, 1 pm lunch, 4 pm coffee/tea with biscuits, 7 pm supper & 9 pm small quantity of yogurt or half banana should be good. Having a lesser quantity of food gives body time to absorb and thus maintaining the blood sugar level.
2) Being Active
Physical activity is very important to control the blood sugar level. The more you exercise the more Insulin is produced in the body. Daily exercise helps you to reduce medicine dosage. Exercise improves heart health, strengthens muscles & bones, refreshes mind and body, relieves stress and helps to maintain a healthy lifestyle.
If you cannot jog or run every day start walking for a smaller distance then gradually increase. Exercise can be swimming, dancing or anything that keeps your body active. American Diabetes Association recommends being active for at least 150 minutes a week, spread over at least 3 days a week.
check your blood sugar level before and after your activity. If you are not feeling well, feeling low in energy then stop immediately. Make sure your feet are protected while exercising. Wear comfortable socks and proper shoes for the particular activity.
How to be active?
Change exercise: Diabetes is a daily hassle. If you are going to gym or any other alternative for a month it might bore you after few days. It needs constant inspiration to get up from the couch and exercise every day. Instead, try to change the exercising methods. Cycling is the best option to engage yourself happily. During summers jog early morning to feel fresh for the whole day.
Keep walking: Most of us have 8 hours job to sit in front of computers. It is not recommended to be idle for a longer time. Often take small green tea breaks to loosen yourself and walk for 5 minutes.
Don’t stop: If you cannot go to gym or cycling at least go for a long walk. Exercise is the main key to insulin production for type 2 diabetes.
Keeping track of your diabetes medicine is one of the most important steps. Also, it is important to have regular checkups with your doctor.
Schedule a regular visit, A1c test, Blood pressure check, weight and foot check for every 3 months. Check with your doctor about medicine. A1C test & Dental exam are mandatory for every 6 months.
Physical exam, foot exam, Blood fat & cholesterol levels, Kidney tests, Dilated eye exam, Flu shot, Insulin generation are some of the important annual checkups.
Few home remedies
Apple cider Vinegar: ACV is proven as the best solution for insulin production. This also reduces fat in the body. Dilute 2 tablespoons of ACV in distilled water and drink it once a day.
Cinnamon: Studies shows that taking 2-3 tablespoons of cinnamon every day have resulted in better insulin production. If you cannot take it directly mix it along with your food.
Fenugreek: Person who took fenugreek continuously for 6 months has brought down A1C from 12 to 8! Every morning mix fenugreek powder in warm water and have it like tea.
4) Monitoring your blood sugar
Maintain a diary to note down the details. Note time, sugar level, medicine, extra details like if there is any alteration in your diet plan. Monitoring your blood sugar tells you; whether your insulin or other medicines are working effectively or not. Monitoring before and after food intake shows variation in blood sugar level based on calories. Avoid the food which is resulting in blood sugar level hike.
You will feel better and have more energy when your blood sugar stays at or near normal. There are a variety of blood sugar meters, your doctor can help you choose the suitable meter and show you how to use it.