Someone said it right that healthy living is the best revenge. Being affected by chronic diseases that make life tougher is indeed a depressing factor. Yet there are certain ways to manage a healthy life despite the hurdles caused by such bigger diseases. A few tips and wise decisions can transform the lifestyle making living easier. Let’s see how to live healthily with diabetes here.
Firstly, diabetes is a disorder of the body’s metabolism. It arises when the body cells deny utilizing the energy produced by the food digested. This inability of the cells leads to the accumulation of large deposits of sugar levels in the bloodstream. It is named as diabetes. Thus a great need for insulin arises to counterbalance the hiking sugar levels of our body. As known, this doesn’t go down with a dose or two. A regular check on the food, insulin intake, self-monitoring of blood sugar levels is necessary for a lifetime.
This is where life becomes tough as it demands detailed care of everything we take in, we go to, and we do. If we hear it right there are almost 40million diabetic population in india., which have to live with diabetes for the rest of their lives. The insulin needs of the country are increasing day on day. The prevalence of diabetes is 8.7% in cities with fast lifestyles and 7.9% in rural areas. Therefore the chronic disease has become very common in India.
The following little tips can help you to live Healthily with Diabetes.
- Cutting the carbs potion:
The carbohydrates on degradation forms into glucose. This adds on to the already hiked levels of sugars in the blood. So taking in of carbohydrates is strictly put off by Doctors. Hence it is important to count the carbs one eats. With a little knowledge and diet plans, the carbs potions can be maintained on a low key. Complete removal of carbs from the diet is not quite necessary, reduction of the sizes is enough. The carbs in a meal can be up to 60 grams and in snacks, it can be up to 30 grams.
- Knowing the glycemic index and food charts:
Being aware of the glycemic index of each food you have is another way to keep the shooting levels of sugars in control. Glycemic index differentiates your food with high carb and low carb content. Carb counting becomes easier. Be strict with the foods you must avoid.
- Get a diet plan:
Having control over the mouth and the appetite is not at all an easy task. Taking a dietician approved diet plan to balance your diabetes levels and carbs with fibers and proteins is really an important choice. Being disciplined with food intake gives drastic results in the blood sugar levels.
- Need not exclude fats and carbs:
When heard about diabetes, most of us have the myth that diabetics need to completely eliminate fats and carbs from their food. This need not necessarily happen. Having fats in an adequate potion is necessary for body functions. Almost 44 to 75gms of fat is necessary per day for the body. Our body should be given a balanced portion of every food type available.
- Need not forget the favorites:
Diabetes doesn’t mean to have a separate treatment or special food as in allergies. It just demands a little change in the food style to avoid any addition of sugars. It doesn’t mean one should have abnormal foods to cope with it or leave their favorite dishes for tasteless fiber foods. Have a plate full of your appetising pizzas and ice creams with enough balancing of calories and sugars. They need not be shelved or forgotten.
- Balanced food servings:
No matter what the foods you have, taking optimized amounts is crucial to prevent unnecessary deposits of sugars. With some guidelines set by the American diabetic association, the fruits can be taken up to two to four servings, vegetables three to five servings and starchy food can be taken up to eleven servings as it has less or no sugar. Meats and fats should be in little amounts as small as three and one ounces each. Women can add two tablespoons of sugar per day into their food while men can take in three tablespoons if necessary.
- Foods that are stipulated:
Apart from these, some foods are highly beneficial for a diabetic diet. Including leaves, greens, fatty fishes, lots of seafood, spices like cinnamon, parsley, flax seeds, chia seeds, Greek yogurt, garlic, mushrooms, squash and berries, Apple cider vinegar, nuts, broccoli, olive oil, and the Mediterranean food. These traditional food items have shown great results in diabetics from the ages far.
- Monitoring blood sugar levels:
Running away from checking your blood levels doesn’t level down your hiking sugars. So keep a watch over the bloodstream should be a ritual. This enables us to get to know how the blood sugar is controlled. It helps to rectify the raising levels by medications and diet changes. It can be done at home, office or travel too.
- Alcohol and smoking:
Alcohol and tobacco have always worsened diabetic cases so far. They are so much fatal for health. Staying away from this addiction not only helps in controlling diabetes but also protects the health of other vital organs like the heart, lungs, and blood. It can even act against the effects of insulin and medications. Increases blood pressure.
When you are a diabetic and wants to be expectant, you should be able to fight back the diabetes problems. Achieving an ideal weight is required to deliver a healthy baby. Blood pressure should be maintained. Stay away from bad addictions. Risks of baby’s heart rate, miscarriage, and premature delivery are possible if care isn’t well taken.
Diabetes usually shows a lot of weight put on. The accumulation of sugars can’t in no way get out of the body. But burning those extra calories and sugars can be done by working out a little. Needless to large gym equipment and vigorous workouts, it can be done with fewer impact exercises.
- Vacation time:
Keep your mind ready for the fluctuations in the blood sugar levels during the vacation. Get your insulin pumps, medications, syringes, and hot bags prior in the baggage. Take out the time and maintain the daily routine of medicine intake. Make sure food and snacks are available at the stay if not carry your fluids and snacks along. Do not splurge yourself on the delicacies and sugary drinks with no limits. Be conscious of each food potions you have. If there is not a way to exercise during the holiday it’s better to indulge yourself in the activities along with fun games along with children. This burns the extra calories and gives fun.
When backpacking, place all the medicines, insulin pumps, syringes into two bags. Carry a shoulder bag with them and also along with luggage. This is crucial because even if a bag is missed the other comes to the rescue. Take your id stating your diabetic and also doctors prescription with you. If you are going abroad verify about the drugs available and put up with a good amount of medicines
- Tackling sick days:
When caught with fever, infections or diarrhea, cold or flu the blood sugar levels boost up. Hence it is very important to regulate the same. Check your body temperature for every 3-4 hours. Hydrate your body with lots of fluids. Consult a doctor about oral medicines as they are meant to be stopped when fallen sick. If ketones are seen in urine, rush to the doctor.
- Skin and foot care:
Diabetes brings along several skin problems. Eating healthy, weighing healthy, being hydrated, keeping sugar controlled is vital to fight it back. People with nerve damage should be aware of the body. Do not neglect wounds, cuts and dressing them. Maintain good moisture and warm clothing, socks, and slippers. Take showers or baths using mild soaps. Give a regular message to ensure rapid blood circulation till the tips. Don’t be harsh on the skin. Maintain clean armpits, toes, legs, and skin.
Lastly, do not be lazy. More activity by body gives more muscle strength. Walks stroll, stretching, yoga, etc can be of great help. Laying in bed for hours puts up extra kilos, cellulitis, and arthritis, etc. Avoid stressful life and depression. Be not dependent on others for daily activities, unless you are not capable to do it on yourself. Be careful about staggering walks, giddiness, etc. If you are an old aged or senior adult always keep someone accompanied to take care of you. Wear orthopedic suggested comfy slippers to avoid foot complications. Click the below link to buy comfy slippers.
- Health Information | NIDDK
- Diabetes Treatments – Web MD
- Diabetes UK – Know diabetes. Fight diabetes. | Diabetes UK
- Centers for Disease Control and Prevention (CDC)