Diabetes is a disease in which even a little carelessness can increase blood sugar rapidly. But if some important habits are adopted in everyday life, then blood sugar can be kept under control for a long time. According to experts, proper diet and lifestyle can also reduce drug dependence.
1. Eat timely and balanced food
Sugar increases rapidly due to starvation or eating too much at one go. Eat 3 main meals and 2 healthy snacks a day.
2. Stay away from sweet things
Things like sugar, sweets, cakes, biscuits and cold drinks increase blood sugar suddenly. Avoid these as much as possible.
3. Eat a diet rich in fiber
Green vegetables, salads, pulses and whole grains increase sugar slowly and keep you full for a long time.
4. Exercise 30 minutes daily
Brisk walking, yoga, cycling or light running helps lower blood sugar and allows insulin to work better.
5. Keep weight under control
Obesity can worsen diabetes. Even losing 5–7% weight can see a significant improvement in blood sugar.
6. Reduce stress
Excessive stress causes hormonal changes, which can increase sugar. Meditation, pranayam and good sleep are important.
7. Check blood sugar daily
Self monitoring reveals what is increasing sugar and what is controlling it.
8. Drink plenty of water
Drinking enough water helps in flushing out excess glucose from the body and prevents dehydration.
9. Take medicine on time
Do not stop the medicine or insulin given as per the doctor’s advice. Changing the dosage without consultation can be dangerous.
10. Avoid junk food and alcohol
Fast food, excess salt, fried food and alcohol can worsen blood sugar and increase the risk of heart disease.
What to eat in diabetes?
- Green vegetables (spinach, bottle gourd, bitter gourd, zucchini)
- Pulses and Whole Grains
- Less sweet fruits (apple, guava, papaya)
- Nuts and seeds (in limited quantities)
What things to avoid?
- white rice and flour
- Very sweet fruits (banana, mango)
- packaged juice
- fried foods
Diabetes is not a disease which cannot be controlled. If you make the 10 rules mentioned above your habit, then blood sugar can be kept under control to a great extent. By eating right, exercising regularly and following medicines, you can live a healthy and active life.
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