Managing diabetes seems like a daunting task. Other than taking medicines (if you need them) prescribed by your doctor, there are some key lifestyle interventions you can make to manage this ‘lifestyle’ disease. We have tried to break these down and make things simple for you in this blog! There are 2 broad natural ways to regulate your blood sugar levels: eating right and exercising.
- Eating Right: The best way to manage diabetes is to eat a balanced diet. The nutritional needs of a diabetic are same as everyone else. You just have to ensure your plate is wholesome and healthy.
- A balanced diet is high in nutrients, low in fat, moderate in calories.
- Make a diet plan to eat smaller, more frequent meals which have variety.
- Eat lots of fruits and vegetables; more and more of whole grains.
- Millets are great to add to your diet as they are wholesome and nutritious.
- Choose heart-healthy proteins like beans, peas and dals.
- Have snacks like nuts, chivda, salads and soups.
- Replace white rice with healthier options like unpolished red rice and black rice that are low on glycemic index.
- Add a teaspoon of jamun seed powder in your glass of water
- Physical activity: Increasing physical activity takes you a long way in managing diabetes. Losing inches around the waistline is important in diabetes management as the belly fat gathers around the liver and pancreas and damages the blood sugar regulatory mechanism.
- Start with flexibility exercises- yoga, pilates, stretching.
- Aerobic exercises like cycling, brisk walking, and swimming are quite useful.
- Strength training or weight training help to burn calories.
- Make changes in daily activities- Walk instead of drive, stairs instead of elevator, working in the garden, cleaning the house, etc.
- It is advisable to exercise with someone instead of alone to help in emergency situations.
- Make your exercises fun to stay motivated with your exercise plan!
Last but not the least, do take care of yourself and especially your feet. Please remember that diabetes cannot be cured but can be managed; you are the one who can control it. We hope this post helps you with your diabetes management plan.
Have a healthier lifestyle!
Suggested reading if you want to learn more details:
- Living with diabetes in India- The LWDI Community
- http://icmr.nic.in/guidelines_diabetes/guide_diabetes.htm
- Blood Sugar and Spice: Living with Diabetes- Charmaine D’Souza
- The End of Diabetes- Joel Fuhrman
- http://www.diabeticlivingonline.com/food-to-eat/nutrition/diabetic-diet-what-to-eat-diabetes
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