There are increasing numbers of people
with diabetes and prediabetes now days. But the happy news is that you can
considerably reduce your risk of diabetes through proper diet, regular
exercise, and some lifestyle changes. Fitness and right diet is significant to
manage blood sugar when you have type 2 diabetes. Here we are going to talk
about lifestyle changes and diet to prevent and control diabetes.
8 Basics to you must
follow
1. Avoid alcohol
Avoid alcohol and sodas completely,
both which cause fluctuation blood sugar level.
2. Drink more water
Drink small glass of water during the
meal & 2 glasses of water after a meal. Water supports digestion and wash
out the system. Try it and observe your experience. Calculate blood sugar
readings and see the evidence.
3. Exercise
When you do regular exercise, your
muscles burn sugar and fat from your body, hence it controls high sugar level
in the blood. Do three forms of exercise for the control and prevention of
diabetes which includes aerobic exercise involve brisk walking and bicycling
(4-6 days a week), weight or resistance work outs (3 times a week) & last
but not least stretching (4-6 days a week)
4. Modify your
diet
Add more vegetables, legumes, lean
protein and whole grains. Select food that is lower on the glycemic index.
5. Eat frequent,
smaller meals
Eat small meals after every 2-3 hours
throughout the day; it maintains stability in blood sugar levels.
6. Lose weight
Proper weight helps to manage glucose
levels and lower blood sugar, so try to control or reduce
your body weight.
7. Check your thyroid
levels
It's not uncommon for people with
under-active thyroid to have associated problems with their pancreas and
insulin production. Read - home remedies for
thyroid
8. Foods to Avoid for
Diabetes
Cakes, Biscuits, Fast food and junk
foods, Jaggery, Ghee, Butter, Cold drinks, Alcohol, Dried fruits like almonds,
Cooking Oil.
18 Prevention and
Precautions tips
Here are some simple steps you can take
to prevent diabetes:
1. Avoid junk food, fast food, fried
food, oily & fat enriched food.
2. Try to avoid sugary substances & products.
3. Add high fiber food in your daily meal, for
example Flax Seeds, Sesame Seeds, & Sesame Butter, dry Roasted Soybeans.
4. Sweet potatoes & other orange vegetables,
such as pumpkin, squash and carrots, supply high fiber in comparatively low
calories.
5. Try to avoid non-veg and fried food.
6. Green vegetable is value-added food source for
diabetic diets, with very low calories & sugar, green vegetables are
exceptionally valuable nutrients, including the fibers.
7. Totally avoid ghee, vanaspati, fine flour,
alcohol, and smoking, chewing of tobacco, jarda and gutkha.
8. Try to stay away from stress as it is the main
cause of many diseases.
9. Do regular physical exercise along with Yoga
practices & meditation.
10. High sugar level in the blood results in
diabetes. This may be due to overweight, improper diet, and stress. Diabetes
can be controlled by doing regular yoga & other physical exercises.
11. Regular yoga practices, meditation & other
exercise helps keeping normal sugar level.
12. Regular pranayam and yoga practices keeps
sugar level normal and gives much strength to carry out the daily
activities.
13. Avoid starchy food products like potatoes,
corn, lima beans & peas as they are not easily digestible. These
starchy veggies can increase your glucose level.
14. Beans like lentils must be avoided as it
increases glucose level in blood.
15. Avoid eating oily & heavy meals; eat small
meals for quick &easy digestion.
16. Add onion, sprouts, beans, garlic, tomatoes in
your regular die.
17. Don't eat mutton, excess salt.
18. Avoid white bread, rice, and potatoes.
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