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 the heart, kidneys, and lungs over a period of time. Many people 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 long-term 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 and are taking everything lightly. But people who are diagnosed early are maintaining healthy life which eventually results in a healthy body.
These are the four mantras which you need to follow regularly to maintain blood sugar level. Create a routine, follow these steps to 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 (Except Sugar and High carb foods), 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 the 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.
Dinner before 7 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 the 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 a 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 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.
Intermittent Fasting: Diabetic patients should 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 yoghurt or half banana should be good. Having a lesser quantity of food gives the 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 a particular activity.
How to be active?
Change exercise: Diabetes is a daily hassle. If you are going to the gym or any other alternative for a month it might bore you after a 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 the gym or cycling at least go for a long walk. Exercise is the main key to insulin production for type 2 diabetes.
3) Routine Checkups
Keeping track of your diabetes medicine is one of the most important steps. Also, it is important to have regular checkups with your doctor.
Make sure to schedule a doctor appointment twice a year. A1C average, Blood Pressure monitoring, Weight analysis, Feet examination, Dental and Eye Checkup are necessary for every 3-6 months. Check with your doctor about medicine intake because some people can control their blood sugar levels with the help of daily exercise.
Few home remedies for diabetic patients;
(Please note these will not completely cure or the solution to Type-2 or Type-1 Diabetes. These solutions just ease the process and are good for the human body).
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) Regular Monitoring
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 a 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 a suitable meter and show you how to use it.
Note: These tips are based on personal knowledge and are not promised or proven facts. It is always recommended to contact your doctor before trying anything.