Diabetes is one of the most common health condition around the world. According to a report by WHO more than 422 million people suffer from diabetes around the world. Its a chronic disease that occurs either when the pancreas do not produce enough insulin required by body or when the body cannot use the produced insulin effectively. There are three types:
Type 1 Diabetes – Where pancreas fail to produce enough insulin.
Type 2 Diabetes- Here, insulin is produced by the pancreas, but the body cells resist and stop responding to insulin.
Gestational Diabetes- Usually found in pregnant women, when they develop high blood sugar levels.
Immediate Lifestyle Changes
Here’s a list of things that you can do to manage your type-2 diabetes:
1. Lose excess body fat: Maintain a healthy weight. Make sure BMI does not lie in the ‘Obese’ range. Obesity is one of the prime reason for diabetes.
2. Exercise: Workout puts stress on the muscles by which they utilise and reduce the blood glucose levels. Performing, moderately intense physical activities like running/cycling/swimming also cuts risk of diabetes.
3. Keep a regular check on your blood sugar levels. If you’ve been diagnosed, maintain proper foot, kidney, blood vessel and eye care to avoid complications.
4. Manage Stress: Stress also disturb your blood sugar levels. In the situation of anxiety and stress, your blood pressure increases. At this point, other bodily functions also slow down thereby imposing much more risk to you.
6. Take a good 7 hour sound sleep: Sleeping at least 7 hours a day not only reduces your blood sugar levels but also helps to cut down fat.
Immediate Dietary Changes
1. Keep a check on your calorie intake: Avoid intake of excessive carbohydrates. Carbohydrates are converted into sugars which have a negative impact on your body. Find out your daily calories requirement and keep a check on your calorie intake by simple mathematics.
2. Increase intake of fibre: Present of dietary fibre improves your digestion. It is not digested by the body and passes relatively intact through your stomach. It slows down the absorption of sugar and help improve blood sugar levels. Peas, lentils, Broccoli, apples, banana, almonds are a good choice to enhance fibre intake.
3. Avoid fatty foods: Not more than 25% of your daily calorie should come from fats in your diet. Fast foods and hydrogenated foods contain high volume of sugar and should be avoided. You should also avoid food items containing trans-fat like cookies, chips, crackers etc
4. Say no to tobacco: Avoid use of tobacco and tobacco based products which increases the risk of cardiovascular diseases as well.
5. Go for lean meats: If you are a non-vegetarian, go for lean meat like chicken, fish, steak preferably without frying. Try to reduce/avoid the intake of processed meats.