Nutrition

World Diabetes Day 2019 – Take Control Of Your Diabetes

By November 14, 2019 No Comments

“Diabetes is a great example whereby, giving the patient the tools, you can manage yourself very well.”

 – Clayton M. Christensen

Diabetes is a common yet high-risk disease that occurs when your blood glucose, also called blood sugar, is too high.  High glucose over time can be detrimental to health and requires an immediate call to action. Unfortunately, diabetes can have both genetic and environmental factors. Which is why it is always better to take precautions through one’s lifestyle choices. 

Here are a few ways you can lower blood sugar levels naturally:

1) Exercising Is Always Key

Exercising has a plethora of benefits especially to people with diabetes. During a workout, your body is using up your blood sugar for energy and muscle contraction thereby reducing your blood sugar level. Apart from this, exercising also increases insulin sensitivity which means that your body uses the available sugar in your bloodstream more efficiently.

2) Avoid Dieting – Make Better Food Choices and Eat Controlled Food Portions

Diets when followed religiously can help your cause (which may be weight loss) but may not provide you with the vitamins and nutrients that your body needs. Keeping a mindful eating habit can naturally help you achieve your goal. Here are a few tips on how you can be more mindful while eating

  • Measure your food portions. For example, maintain consuming a cup of rice during dinner to eventually make your body accustomed to the portion. Your BMI must also be taken into account while regulating your food portions.
  • Maintain a food journal.
  • Eat slowly
  • Avoid fast-food restaurants and all you can eat buffets.
  • Studies show that reducing the size of your plate can help control food portions and aids weight loss.
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3) Reduce Carbohydrate-Rich Foods

During digestion, your body breaks carbs down into sugars (mostly glucose), and then insulin moves the sugars into cells. Failure of this causes high blood sugar levels. It is important here to learn about the Glycemic Index (GI) – a ranking of carbohydrate-rich foods that affect blood glucose levels. Carbs with low GI digest and metabolize slower resulting in a slower rise in blood glucose levels. 

4) Increase Your Fiber Intake

Fiber is a kind of carbohydrate that the body cannot digest and thus does not convert into sugar molecules. This way it regulates the body’s use of sugars and keeps hunger and blood sugar in check. There are two kinds of Fibres: Soluble and Insoluble. While both are important, the former is best known to reduce blood sugar levels. 

5) Drink Plenty of Water

In addition to being a natural way to avoid dehydration, water also helps the kidney flush out excess blood glucose through urine. Therefore it is safe to say that drinking water can cut the risk of high blood sugar.

6) Get Regular Check-Ups

A diabetic patient must be conscious of their sugar levels. Erratic changes in your sugar level can be a cause for concern and must be addressed by a doctor immediately. Invest in a Diabetes Home Testing kit or have regular home appointments for sugar tests to make things easier.

7) Make Better Lifestyle Choices

Lastly, it is important to understand that a diabetic patient is also at risk of other heart diseases. While they may maintain a good diet, drink plenty of water and exercise, it is also necessary to control stress, avoid or limit the use of tobacco and alcohol.

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In conclusion, diabetes isn’t curable and can affect anyone. But it definitely can be regulated through better lifestyle choices.

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