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Diabetes Cannot Harm You, Keep A Close Eye On These 3 Things !!

Diabetes is a complicated disease and has often been termed as a silent killer. If you keep it under control, you may also live a long life like others. But your negligence can turn fatal.

 

Do these 3 things to not let diabetes harm you.

 

1. Proper intake of food and water – Diet plays a major role in individuals suffering from diabetes. A diabetic’s diet should focus on striking the right nutritional balance. Carbohydrates affect blood sugar much more than proteins or fats. There are two kinds of carbohydrates namely, simple and complex. Simple carbohydrates break down easily and instantly raise blood glucose level. These include: sugar, fruit juice, honey, etc. On the contrary, complex carbohydrates like fruits, vegetables, whole grains, etc. alongside having sugar also contain fibre. Therefore, they take longer time to digest causing less immediate impact on blood sugar. Hence, in case of diabetes it is better to lower the intake of simple carbohydrates and increase complex carbohydrates in a balanced way. Reduce consumption of roti and rice, instead add more fruits and vegetables to your diet. Replace wheat flour with oat flour in preparing rotis. Diabetics should choose vegetables like broccoli, cabbage, bottle gourd, bitter gourd, ivy gourd (kundri), lady’s finger, cucumber, tomatoes, beans, onions, garlics etc. Intake of fruits like apples, oranges, grapes, cherries, watermelon, guava, pears and plums is suggested for people suffering from diabetes. Either of these fruits need to be taken twice a day in moderate quantities. Jamun, which is also known as Indian blackberry is specially recommended, as this fruit is highly beneficial for diabetics. Alongside food, water intake plays a major role in diabetes control. Drinking at least 8 glasses of water daily is vital. One should in fact begin the day by drinking a litre of water in the morning stored in copper container overnight. It should be taken in empty stomach before brushing. This helps to alkalize the body. The process is by taking 3 gulps of water at each set interval and completing the process within 10 minutes. The day should end with the intake of ½ to 1 tsp kalonji and 1 to 2 tsp isabgol (psyllium husk) followed by a cup of lukewarm water. While the intake of isabgol at night provides the body roughage which helps in healthy bowel movement and keeps cholesterol under check, kalonji on the other hand helps to combat diabetes & its complications besides boosting immunity.

 

2. Daily physical activity – Engaging in physical activities like walking, jogging or playing helps to keep diabetes under control. Exercising increases heart beat and makes breathing heavier. Muscles use more glucose in the blood stream. Overtime, this lowers blood sugar and also enhances the functioning of insulin. Alongside it helps in strengthening the heart and control blood pressure. Begin your exercise regime by doing morning walk in early sunlight for minimum 15 minutes. This would help the body get Vitamin D which is essential for healthy living. Avoid sitting for too long and take 1 minute walk every 1 hour throughout the day. Minimum 30 minutes of exercise at a stretch or playing games like cricket, football, hockey, etc on a daily basis would complete the physical activity process.

 

3. Regular monitoring and yearly check-up – Diabetes can be very erratic. Hence, regular monitoring backed by maintaining a healthy lifestyle will minimise the risk factors associated with the disease. Twice a week check-up of both Fasting Blood Sugar (FBS) and Post Prandial Blood Sugar (PPBS) with the help of a glucometer is recommended. While people below 50 years of age should keep Fasting Blood Sugar (FBS) below 110 mg/dl and Post Prandial Blood Sugar (PPBS) under 150 mg/dl, people aged above 50 years should keep FBS below 120 mg/dl and PPBS under 180 mg/dl. HbA1c level should be under 6.5%. This test needs to be conducted every 3 months. HbA1c occurs when haemoglobin in RBC, bonds with glucose in the bloodstream. RBCs exist in the body for around 3 months, therefore HbA1c levels generally reflect a person’s blood glucose real level over the previous 8-12 weeks. Alongside this, yearly health check-up is necessary to rule out complications associated with diabetes such as retinopathy, nephropathy, neuropathy, cardiomyopathy, etc. In case of any indication of a complication, appropriate treatment needs to be undertaken.

 

Disclaimer:

This article is for people suffering only from Diabetes. People afflicted by other health issues along with Diabetes should consult their physicians before following this article.
Do not stop taking your prescribed medicines. Reduce the dosage gradually only under strict medical supervision.

 

By Khalid Md. Saifullah
Editor-in-Chief, Health Companion

 

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