Diabetes- Health Tips

Improve your health in a big way by making small changes


The key is a balanced diet. Carbohydrates impact blood sugar levels more than fats and proteins but you don’t have to avoid them. You just need to be smart about what types of carbs you eat. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even. Mix 2 bowls of wheat, 1bowl of gram and 1 bowl of soya, grind them and blend. Use this flour for making chapatti. Always try to avoid high carb diets such as sugar, jiggery, sweets, potato, rice, sweet fruits like banana, grapes and mangoes etc. Take fenugreek seeds (The leaves, known as methi) (5gm) & ground it to powder. Tke one tea spoon full of this powder every morning with water on empty stomach, it helps in regulating blood sugar level. Single tea spoon of powdered turmeric twice in a day with water or milk. This also aids in regulating blood sugar level. After taking meal, chew 2-3 slices of dry mango.
Regular Blood sugar level checks up with the help of glucose meter. The average normal person should have a glucose level of around 4.5 to 7.0 mmol/L (80 to 125 mg/dL).
Insulin is used in the treatment of patients with diabetes of all types. The need for insulin depends upon the balance between insulin secretion and insulin resistance. All patients with type 1 diabetes need insulin treatment permanently, unless they receive an islet or whole organ pancreas transplant; many patients with type 2 diabetes will require insulin as their beta cell function declines over time. 
Another thing is Glycemic Index (GI) which tells how quickly a food turns into sugar in your system. High GI foods spike blood sugar rapidly, while low GI foods have the least effect. Foods have a high GI, and are low in fiber and protein. They include “white foods” (white rice, white pasta, white bread, potatoes, and most baked goods), sweets, chips, and many processed foods. They should be limited in our diet. Other category of foods is free foods which one can eat as many as likes called ‘water foods’. They include all vegetables and most types of fruit (fruit juice, dried fruit, and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods). Tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts. High-calorie foods with a low glycemic index, such as ice cream should be limited to occasional treats. Reduce fruit juice to no more than one cup a day. Completely eliminate sugar-sweetened drinks

Calorie Intake:  Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.
Maintain Record: Research shows that people who keep a food diary are more likely to lose weight and keep it off.

Exercise: Walking for 30 minutes five or more times a week can help your weight loss efforts, and is especially important in maintaining weight loss. Avoid exercises that involve pushing or pulling heavy objects and lifting weights as Blood sugar levels and blood pressure are raised during this kind of exercise
Serve fish 2 or 3 times week instead of red meat. Instead of frying, choose to grill, broil, bake, or stir-fry. Add avocado (Fruit) to sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.
Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries.  Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes. Eat a healthful type of protein, such as beans, fish, or skinless chicken completely eliminate partially hydrogenated fats (Trans fats), which are in fast food and many packaged foods.
Regular eye check up: regular visits to your eye care professional are a must to prevent problems that could lead to blindness.
Dental care: Immaculate mouth care is a must. Diabetics are much more prone to gum disease. More frequent dental visits may be needed and careful brushing and flossing are a necessity. Avoid ill-fitting dentures that may cause mouth sores.

Wound management: People with diabetes are at increased risk for complications from wound healing because of reduced blood supply. Inspect your feet at least once per day. Wash feet with mild soap and lukewarm water daily, they don't necessarily notice an injury due to reduced sensation in their hands or feet. Don’t go barefoot or wear ill-fitting shoes. Be cautious in nail cutting & salons.

(Author is PG Scholar Division of Vet. Surgery & Radiology Fvsc & AH SKUAST-K    *Feed back at mohsingazi9975@gmail.com)

Lastupdate on : Sun, 29 Apr 2012 21:30:00 Makkah time
Lastupdate on : Sun, 29 Apr 2012 18:30:00 GMT
Lastupdate on : Mon, 30 Apr 2012 00:00:00 IST

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