Diabetes is a
very common lifestyle disease. The effective way to manage the condition is
correct nutrition along with walking and any form of exercise.
Create a healthy eating plan
Base your diet
on low-GI; high-fibre breads and cereals; lean protein foods such as lean meat,
tofu and legumes; low-fat dairy; two serves of fruit and five serves of vegies;
and healthy fats such as vegetable oils, nuts, seeds and avocado.
Go for slow-release carbs
Eat regular
meals and maintain an even spread of carbohydrate intake throughout the day to
prevent spikes in your blood glucose levels. Look for the new GI symbol, which
can be found on everyday foods such as bread, cereal, fruit, pasta and rice.
Shop smarter
Before heading
to the supermarket, write a list. Don't shop when you're hungry and stick to
the perimeter of the supermarket as this is where all the fresh food is. Shop
early in the week or late at night, as these times are quieter and you can take
your time and really think about what you're putting in your trolley.
Snack sensibly
Keep your
snacks to 500 kilojoules or less. Good choices include fruit, reduced-fat
yoghurt, nuts and fruit or wholegrain toast. Make a list of healthy snacks and
pop it on the fridge so you won't be tempted to make poor choices when you're
in a hurry.
Choose wisely when eating out
Having
diabetes doesn't mean you can never eat out again, you just need to make
healthy choices. Love fish and chips? Order grilled fish with a small serve of
fries. A big fan of Italian food? Order entrée-sized serves and avoid creamy
sauces. Share dessert with a friend or order a skim coffee.
Know your alcohol units
The current
daily recommendations for people with diabetes are one standard drink for women
and two standard drinks for men. You should also plan to have at least two
alcohol-free days a week.
Get active
Add short
periods of movement to your day by getting off public transport a stop early,
walking around the house during ad breaks and standing up when talking on the
phone. Aim to also do at least 30 minutes of aerobic exercise five times a
week, such as walking, swimming, cycling, dancing or jogging. Visit your local
government website for information on fitness groups and sports facilities.
Have your eyes tested
Diabetes is
the leading cause of preventable blindness, but regular check-ups can help you
to retain good eyesight. Get your eyes examined at least once a year by an
optometrist or ophthalmologist and never ignore any sudden changes in your
vision.
Get plenty of sleep
Inadequate
sleep can lead to weight gain and makes it harder to control blood pressure,
cholesterol and glucose levels. Establish a regular sleep pattern of going to
bed and waking at the same time every day, even on weekends. Avoid caffeine
after 2pm and keep the TV and computer out of the bedroom. See your GP or a
sleep specialist if you think you may be suffering from insomnia.
Keep your mind sharp
People with
diabetes have an increased risk of developing dementia, so it's important to
keep mentally active. Join a club or society and stay socially as well as
mentally active. Find something challenging that you can enjoy every day, such
as playing chess or doing crosswords or Sudoku puzzles.
Nutrition: Foods low in
glycemic index are very good for managing high blood sugar.
High
fiber foods:
When we refine grains, they lose their fiber, minerals and vitamins and become
harmful for diabetics. Such refined foods can suddenly raise blood sugar.
Therefore, eating foods that are not refined is the number one need for
diabetics. Examples of such foods are whole grains, brown rice, unpolished
rice, and oats with natural fiber.
Barley: Consumed along with black chickpeas, it is an excellent food
for controlling blood sugar.
Foods naturally low in glycemic index: These
include all dals, all pulses and legumes. However, the legumes should be
consumed with chilka (organic dry
split beans) or whole and not refined to a powder form. Sprouts are a
wonderful way to control blood sugar.
Fruits: Fruits that can be
safely eaten by diabetics are papaya, guava, berries, cherries, pomegranate,
pear, and pineapple. However, they should be eaten whole and not taken in the
form of juice
Herbs
and spices for diabetics
Cinnamon: is
an excellent spice for diabetics; it can be taken as an extract by boiling a
small powdered portion in water and drinking this on an empty stomach.
Ginger:
Another excellent digestive and an anti-diabetic.
Turmeric:
has been used in Traditional Chinese and Ayurvedic herbal medicine for
thousands of years as a detoxification herb (as it appears to protect the
liver) and as a potent anti-inflammatory. Turmeric improves the action of
disrupted insulin-response pathways in diabetes.
Hot
peppers such as habaneros, serranos, jalapenos and cayennes are
primarily known for their culinary uses; however, they may also help manage the
symptoms of diabetes. These peppers contain a chemical compound called
capsaicin, which may lower blood sugar levels, helping to prevent dizziness and
fatigue. Capsaicin may also lower "bad" cholesterol that can
contribute to diabetes-related heart disease.
Bitter
Melon: Upcoming could be identify of bitter melon that is an Asian
vegetable and extensively utilized as herb for reducing the stage of blood
glucose. Bitter melons also possess some antiviral along with antibacterial
properties. It has the potential of treating HIV, AIDS and Hepatitis C.
Ming
Mu Di Huang: It is just a Chinese herbal system which is used for
treating the vision problems experienced by diabetics.
Finally, eating small but frequent meals helps to regulate
blood sugar effectively. Along with good nutrition, regular walking or exercise
is also very essential as it helps the insulin to balance and also aids in
improving insulin sensitivity.
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