MANAGE DIABETES THROUGH FOOD, PHYSICAL AND EMOTIONAL FITNESS

People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed under proper guidance and easy management techniques. Simple technique to manage the disease is

Proper Diet Management

Stress Management

Physical Activity

Medical Guidance

DIET MANAGEMENT

Dietary management is the first step, one has to take as soon as he comes to know about diabetes. It is recommended for a person, who has family history of Diabetes, start taking precautions before the onset of disease. Some recommended simple lifestyle changes are

Losing just 5% to 10% of your total weight can help in reducing blood sugar.

Losing weight and eating healthier can also have a profound effect on your mood, energy, and sense of well being.

Even if you’ve already developed diabetes, it’s not too late to make a positive change.

EAT IN ABUNDANCE

• Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados

• Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices

• High-fiber cereals and breads made from whole grains

• Fish and shellfish, organic chicken or turkey

• High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt

.EAT IN LIMIT

• Trans fats from partially hydrogenated or deep-fried foods

• Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts

• White bread, sugary cereals, refined pastas or rice

• Processed meat and red meat

• Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

CHOOSE HIGH FIBRE CARBHYDRATES

Carbohydrates have a big impact on your blood sugar levels more than fats and proteins so you need to be smart about what types of carbs you eat.

Focus on high-fiber complex carbohydrates also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.

CHOOSE YOUR SWEETS WISELY

Eating a diabetic diet doesn’t mean eliminating sugar altogether you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.

Limit the intake if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut down other foods at the same meal.

Add some healthy fat to your dessert. Fat slows down the digestive process and blood sugar level doesn’t rise rapidly. Take healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts.

Eat sweets with a meal, rather than as a stand-alone snack. If you eat sweets along with other healthy foods as part of your meal, your blood sugar won’t rise as rapidly.

When you eat dessert, truly savor each bite. Make your involvement count by eating slowly and paying attention to the flavors and textures. It will be more enjoyable, plus you’re less likely to overeat.

Tricks for cutting down on sugar

Reduce soft drinks, soda and juice. For each sugar-sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. Try lemonade, buttermilk instead.

Don’t replace saturated fat with sugar. Low-fat doesn’t mean healthy when the fat has been replaced by added sugar.

Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or oatmeal, for example, and add sweetener (or fruit) yourself.

Check labels and opt for low sugar products and use fresh foods instead of preserved. Be vigilant about the sugar content of cereals and sugary drinks.

Cook fresh food at home and avoid packed and instant food products.

Reduce the amount of sugar in recipes. Sweetness can be boosted by adding mint, cinnamon, nutmeg, or vanilla. Instead of ice cream, use frozen fruits for a creamy, frozen treat.

Start with half of the dessert you normally eat, and replace the other half with fruit.

Spot the invisible sugar

Be smart in selecting the food while loading your cart in supermarket. Check for the hidden sugar that may not be visible to you. Sugar is also hidden in packaged foods, fast food meals, bread, cereals, canned goods, pasta sauce and ketchup. The first step is to find out sugar on food labels.

Choose fats wisely

Some fats are unhealthy and others have health benefits, so it’s important to choose fats wisely.

Unhealthy fats. Avoid, packaged snack foods, fried food, and anything with “partially hydrogenated” oil in the ingredients.

Healthy fats. The unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include sunflower and flaxseeds.

Saturated fats. Found mainly in tropical oils, red meat, and dairy, there’s no need to completely eliminate saturated fat from your diet—but rather, enjoy in moderation.

PHYSICAL ACTIVITY

Exercise can help you manage your weight and may improve your insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day (or for three 10-minute sessions if that’s easier). You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.

STRESS MANAGEMENT

§ Our body releases adrenaline and cortisol into the bloodstream and it increases the respiratory rate.

§ Body directs blood to the muscles and limbs, allowing it to fight the situation.

§ Our body may not be able to process the glucose released by the firing nerve cells due to diabetes.

§ If glucose is not converted into energy, it builds up in the bloodstream. This causes blood glucose levels to rise.

§ Constant stress from long-term problems with blood glucose can also wear the body/individual down, mentally and physically. This may make managing the diabetes difficult.

Reference: Jeanne Segal, Ph.D., Lawrence Robinson, and Melinda Smith, M.A. Last updated: November 2019.