For those who suffer from Type II Diabetes,follow these simple steps to stay healthy and avoid all sort of chronic illness that are associated with diabetes.
If you do not have enough patience and time to go through all these steps,then here is a easy go-through slideshow and quick tips for you.
Caution:
These are my suggestions out of my own experience.None of these are approved or verified.
I suffered with type 2 diabetes at an young age of 25 with no family history of diabetes and suffered from all types of infection and felt depressed,got skin issues,got yeast infection,ringworm recurring infection on face,hands,Urinary Tract Infection,bladder infection and finally got rid of all these by the following simple steps.These are steps which even the new mom could follow to loose their pregnancy weight.
* First check your HbA1c which shows your blood sugar average for the last three months.Nowadays lots of at home test kits are available for HbA1c.
* Know how good is your HbA1c.
* As a first step in managing your diabetes,do not over exercise and do not starve out of hunger.
* The first thing the diabetics should do before diet and exercise is "Eat when you feel like eating".That is eat when u r hungry .
* Another equally important thing for diabetics is split your food into intervals.Do not take more food at a time.
* Never forget to maintain an ideal weight as per the BMI chart for your age and height.
(Calculate your BMI here)
* Always strive for less-carb foods and not carb less foods because we need some carbohydrate though.
* When we talk about less carb it doesnt mean we can add too much of protein,because even more protein when not digested properly can store as fat.As we say "Too much of anything is good for nothing".
* Use common sense in what you eat and the proportions of what you eat.
* Try to avoid fried foods and try to have more steam cooked or grilled foods.Refer to the diabetic foods recipe in our blog.
* Evening snacks mentioned in the list below can be replaced/altered with some tasty crispy chips or other snacks occasionally.
* If you are supposed to eat more on some days for some reasons then work out more in the evening and compensate that atleast so that you dont end up gaining weight.
Few Possible Control Measures :
1) Drink atleast 8 oz of water.This can clean your organs and aid in metabolism.
2)In empty stomach ,take 1 tspn of fenugreek (methi) soaked overnight.
Drink that water too along with the seeds.If you feel bad at eating it then you can add yogurt with it or soak and eat almonds along with it.
Consuming methi seeds along with 6 to 7 soaked almonds have been shown to provide a good relief in balancing diabetes.
Its also suggested to take mix honey and cinnamon powder and take it everyday to balance diabetes.
3) You may also take 1 tspn of bitter gourd powder or flaxseed powder or cinnamon powder in place of methi seeds.
4) After some time have a brisk walk for atleast 20 minutes,followed by mild abdominal exercices could give you a very good result.Do not do these when you feel stomach full.If possible can try out some yoga like pranayama.
5) Then take 1 cup of oats with skim milk and add some nuts to it.
6) Also add some sprouts either raw or half cook them in microwave or pot.
7) In place of oats can also try one of the recipes in our. Refer to the diabetic foods recipe in our blog..
8) Two hours after breakfast can take a cup of Pure Orange juice with no sugar added.Also consider an orange juice which is fortified with Vitamin D also.
9) For lunch,consider one of the recipes from our "diabetic foods recipe" list.
10) Do not have your lunch,stomach full.Get ready to wash your hands when you feel your stomach is half full or when you feel like "why dont we eat more?"
11) Dont forget to drink atleast a cup of water in between these schedules.
12) Two hours after lunch try to take a cup of yogurt(curd) which would complete your calcium needs as well as it aids in digestion.
13) Evening could be relaxed with a cup of tea with light sugar accompanied with some dhals like black bean eye or horse gram or even sprouts snacks ( Refer diabetic foods recipe ).Fry onions and add the cooked dhal and some salt and chilly powder.This would me healthy and tasty too.You can choose any dhal for this.
14) After some time have a brisk walk for atleast 20 minutes,followed by mild abdominal exercices could give you a very good result.Do not do these when you feel stomach full.If possible can try out some yoga like pranayama.
15) For dinner,you can go with either chappathi(roti) and vegetable curry or oats or any porridge or even veggie soup.Try one from our "diabetic foods recipe".
16) Consuming fruits or milk at night is not recommended for diabetics.
17) Consume fruits in the in-between schedules by replacing the foods.
Additional Simple Tips:
* At first just reduce the sugary foods you consume gradually and not suddenly.If you reduce the sugary foods or the amount you consume suddenly,then you may end up with eating more food due to hunger at the end of the day.
* Try to reduce the food you eat at night and take a slow walk for atleast 10 minutes ,20 minutes after you are done with your dinner.This could digest well and prevent more sugar from accumulating in your blood.
* Then gradually after 2 weeks reduce the overall amount of carbohydrate in your food and take more vitamin and protien rich foods.
* At the same time increase your walking time for 20 to 30 minutes gradually.
* After 2 months, start jogging slowly for 10 minutes atleast in between walking.
* Do not consume starch and carb rich foods.
* Try Avocado instead of potato and carrot.
* Try mashed avocado inplace of cheese or even egg.
* Switch to low fat milk and yogurt and avoid cheese as it is not easy to digest.
* Try salad with some nuts and green leafy vegetables along with chicken instead of pizza.
* Try fresh juice instead of soda.
* Try brown rice or wheat in place of rice.
* Consume brown sugar in place of white sugar.
* Try unbleached flour instead of bleached ones.
* Switch to multigrain bread or wheat bread from white bread.
* Try a multigrain wrap instead of white wrap.
* Limit your intake of fried foods,cheese,all purpose flour and dips.
* Consume more fresh vegetables.
* Take the right amount of salt,yogurt and milk as per the daily value.
* More intake of sodium rich foods could result in kidney problems for diabetics especially.
* More intake of fried or oil rich foods could lead to heart problems in diabetics.
* Remember that diabetics have more risk of heart and kidney problems when not in control.
* Switch to oats mixing them with nuts instead of your regular flavored cereal or pancake or muffins.
* Try to take non flavored yogurt rather than a flavoured one which has more sugar content.
* Follow these healthy habits so that your kids also might adapt to healty life style from their chilhood onwards.
* Diabetes can be managed with both diet and exercise.
* Remember not to take artificial sweeteners as they have their own side effects.
* Upon gradually increasing your exrecise routine try to reduce your weight as per the BMI Chart.This should solve all your problems.By reducing a few pounds you could even come out of your diabetic fence.
* With all the above steps any one can lead a healthy life with no risks of diabetes getting elevated.
* Even though diabetes is said to be hereditary,it could be avoided in some cases or the adverse effects could be well controlled with the above steps.
* Feel happy and lead a healthy life.
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