It seems overwhelming when your beloved ones are suffering from diabetes. What to eat and how to control the blood sugar is one of the biggest concern. Remember that people with diabetes are at highest risk of many diseases such as heart attack, mental disorder, kidney problems and depression. However, type 2 diabetes is manageable, controllable and some cases it can also be reversed. Taking steps to manage diabetes means not giving up all the tasty food and sweets. It means taking a balanced diet to boost up your energy.
If you are at increased risk such as you are over weighted or have a history of disease it is imperative to prevent the chances in prior. If you are already diabetic just have a look at these health tips and control or manage your blood sugar. For this you no need to feel bad, follow and enjoy your meal without any hesitation.
What is the best diet to manage your blood sugar?
When you are in a plan to control or prevent the blood sugar, you no need to go with the special food or diet. A nutrition and balanced food will work but need to pay attention on food choices. Don’t include more carbohydrates loaded food and follow a healthy diet such as intake of fruits and fiber. If you are over weighted losing 5-10 percent will help in lowering blood sugar, cholesterol level, and blood pressure.
Even if you are above 400-500 points, you can get positive results with simple changes. Such as involving win more physical activities, losing weight and intake of healthy and balanced food.
If you have a big tummy than hips and thighs, no doubt that you are at higher risk. Because fat that surrounds your tummy is close to your liver, pancreases which deal with insulin. Intake of carbs, candies, sodas, drinks, ice-creams and doughnuts is the reason for abdominal fat. Cut down all the items and grab a slimmer waist to lower the risk of heart and high blood sugar diseases.
Here are the few health tips to manage your blood sugar.
Don’t skip your meal:
Skipping meals to lose weight or to lower blood sugar has become a fashion now a day. But remember, skipping meals specially breakfast will push your blood sugar higher. If you skip the breakfast for any reason such as lack of sleep or heavy workload, your body releases glucose from the liver. But, your liver will not detect that you have enough amount of glucose and it releases more in the case of diabetes. So, taking small breakfast on time stops liver sending glucose to the blood stream.
Overeating can put up your weight, so break up your meal time and take a little food for every 2 hours. Suppose if your taking medicine for releasing insulin from pancreases, the delay in meals causes risk.
Include healthy carbs:
Lowering the carbohydrates is not an ideal way to lower the blood sugar as a body need a balanced diet. So, limit refined carbohydrates such as rice, bread, snacks, and candy. Focus on high fiber complex carbohydrates as they help in preventing your body from high sugar produce. Intake fruits, sprouts, whole grains, beans, nuts, and vegetables to get extra energy.
Take diabetic friendly biscuits and bars as a meal replacement:
When you are in travel or struck with heavy work, you will not get a break for lunch to have a balanced meal. In that case, don’t prefer taking snacks as it with boost up your weight as well as blood sugar. Sugarless drinks, biscuits, and bars are specially designed for diabetic patients. Keep those bars and biscuits in your purse, handbag, pocket or desk drawer as they are a suitable choice when you are busy. If you take some other carbs in meal replacement your carbohydrate count climbs and increases blood sugar.
Go with natural flavor booster:
Most researchers concluded that addition of cinnamon in diet will lower the blood sugar. So, intake of cinnamon may help in reducing blood sugar. It also adds an extra flavor to the dish by giving a natural sweetness like tomato sauce. Cinnamon can be sprinkled on oatmeals, yogurt or any salads without adding honey or sugar. It also lowers the cholesterol level which keeps away from heart attacks.
Make healthier choices when you go out:
Weekend parties, going out with the family and friends are unavoidable. However, if you are diabetic you need not skip this as even you can enjoy the party with little changes. Whenever you have gone to any restaurants or MC Donald’s, prefer a diabetic friendly and healthy choice. A salad with a grilled chicken is an ideal choice.
Take a cup of green tea:
Taking a cup of green tea is one of the great health tips to manage or control your blood sugar. Few studies reveal that replacing sugary drink with the green tea will prevent type 2 diabetes by boosting insulin sensitivity. This also helps in cutting down the calories and it also acts as an anti-fighting agent. High dosage of green tea extracts can cause several effects.
Have a quality sleep:
Lack of sleep or poor sleep can disrupt the hormones and lowers the insulin sensitivity. This leads to the increase in blood sugar level and waistline. Sleeping at least for 7-8 hours will keep away all the diseases. If you have a trouble in sleeping, consult with a doctor and take necessary steps. Frame your time for a nice sleep.
Involve more in physical activity:
Giving up more time for rest and being inactive can reduce the quality the sleep. Lack of sleep may enhance your blood sugar levels. Getting involved in physical exercise or walking for one hour will help in many cases such as
- It reduces weight
- Lowers the blood sugar
- Enhance the insulin sensitivity
- Helps in maintaining fit body
If you or your beloved one is suffering badly with diabetes and in need of an emergency. Contact iRelief services Pvt. Ltd for immediate assistance. It also includes include home care, blood bank, and ambulance services.