Diabetes does not mean the end of a good life. It just means that it is time to change your lifestyle for the better. Though diabetes is a rising health concern for most Indians today, but if taken good care of, one can live a normal life as before. Here are some lifestyle, diet and exercise related dos and don'ts by noted nutritionist Neha Chandnathat diabetics should follow to live well with diabetes.
Monitoring your diet is highly vital as the food you eat directly affects your blood sugar levels and weight. In order to make sure you are eating healthy, follow these tips:
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Eat every 2-3 hours in small quantities rather than eating 3 large meals.
Include complex carbs in every meal whole wheat, ragi, jowar, brown rice, oats, etc.
Avoid refined cereal products like bread, noodles, polished rice, etc. as they can raise blood sugar levels.
Choose fibre-rich foods like vegetables, whole grains, etc. You should aim for 25-25g of fibre/day through diet to maintain blood glucose levels.
Low-fat milk products like curd, paneer and egg whites, lean chicken and fish are great protein sources which can prove helpful in diabetes management.
If you are a vegetarian, whole pulses and dals can provide little protein and good amounts of fibre.
You can enjoy all vegetables especially green, leafy ones. Limit your intake of potatoes.
Depending on your blood sugar, don't have more than 2 fruits/day and if you are fond of mango/banana, opt for these early in the morning.
Reduce butter, ghee or oil intake. Also, avoid processed foods like cakes, biscuits, ready-to-eat foods as they are loaded with fats. Salt and sugar and can aggravate complications like blood pressure and cholesterol levels.
Sugary foods are a complete no-no. You can use artificial sweeteners occasionally, but avoid overdependence on them.
Only monitoring your diet won't work, you also need to get a fair share of physical exercise to maintain normal levels but there are certain guidelines diabetics need to follow:
Make sure you exercise at least 4-5 times/week to help you get your blood sugar in control.
You can choose moderate exercises like aerobics, brisk walking, weight training, swimming, dancing, etc.
Check your blood sugar at home before and after exercise. Avoid exercise if your blood sugar levels are too high or too low. If you are on insulin, modify your carb intake before and after exercise depending on your sugar levels.
Eat a complex carb snack like sandwich, wrap, oats an hour before you do any activity.
Eat immediately after exercise to avoid fall in blood sugar.
Carry sugar tablets or glucose water with you in case of an emergency hypoglycemia situation.
Avoid exercise in case of severe complications like kidney problems, nerve problems or wounds.
These guidelines will help you lead a normal life even with your existing diabetes condition and also make your lifestyle a healthier one preventing other heath complications.
Read more about causes, symptoms, diagnosis and treatment of diabetes.
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November 14 is World Diabetes Day.
