India is on its way to becoming the diabetic capital of the world – a feat that we shouldn’t be proud of. 1 in every 5 people is at the risk of being diagnosed with diabetes. There are two types of diabetes: Type 1 (Insulin dependent) and Type 2 (Weight dependent). It is the Type 2 that is on the rise and accounts for almost 90 % of all the diabetes cases. The most common reason for ending up as a diabetic is because of the lifestyle choices we make. Desk bound jobs, no physical exercise, erratic schedules and poor dietary choices are the most common reasons. A person diagnosed with Type 2 diabetes is also predisposed to the host of other risks that include heart problems and skin disorders amongst other things. Below are five dos and don’ts for diabetics especially if you are looking at getting you blood sugar levels back to normal and completely doing away with medication.
Dos
- Work on controlling or losing weight. This is the most effective way of controlling diabetes. This can be achieved through a combination of exercise and dieting.
- Eat at regular intervals to keep sugar levels consistent. This doesn’t mean that you binge on anything you like. Have small meals that are low on carbs (do not avoid them completely. Carbohydrates keep you sane) and rich in fibre and protein. This helps in accelerating metabolism and promotes fat loss thereby effectively controlling sugar levels.
- Along with a good diet, it is highly essential to exercise daily. This doesn’t have to be strenuous exercise. 45 minutes of cardio everyday is good to maintain sugar levels.
- Make sure that you always keep a check on your sugar levels daily on the glucometer. This will give you a fair idea of whether you are on track and whether your diet needs any tweaks for better results.
- Lastly, a home remedy: A glass of Karela Jamun Rass (Bitter gourd and Indian Blackberry) everyday can be effective in controlling blood sugar levels in the long run.
Don’ts
- Never skip meals, especially the first meal of the day breakfast. Include oats, toasted brown bread slices, scrambled eggs and nuts in your breakfast. They’ll keep you agile while giving you the right boost of energy.
- Avoid indulging in any kind of processed foods. Right from biscuits, cakes and pastries to fried stuff that includes wafers and sweets. All of these products have a high glycemic index, which can spike up your sugar levels. Besides, there’s a high risk of heart diseases.
- Never self medicate or skip the prescribed medication without the consent of your doctor.
- Reduce the intake of beverages like Coffee and Tea through the day. In case you crave for it, limit it to just half a cup.
- Lastly, cut down on alcohol and smoking (completely) if you’ve been over indulging in it. Alcohol can cause inflammation of the pancreas, which impairs its ability to secrete insulin, while tobacco can increase blood sugar levels leading to insulin resistance.
