Diabetes is a condition where your body cannot manage the blood sugar/glucose levels. Blood glucose levels are managed
by the hormone, insulin. Lower levels of insulin or insulin insensitivity, can lead to diabetes. Due to the lack of control over blood glucose levels, diabetics tend to vary between having hyper-glycemic (high blood sugar) & hypoglycemic (low blood sugar). So, the key to control type-2 diabetes naturally is to manage your lifestyle. Read on for more information.
Diabetes is a growing health problem in India. Various studies have shown the high incidence of diabetes mellitus type 2 in India is mainly because of sedentary lifestyle, lack of physical activity, obesity, stress and a diet rich in simple carbohydrates. India expected to a diabetic capital by 2050. New England Journal of Medicine stated that dietary changes, coupled with an increase in physical activity, can reduce the risk diabetes by more than half. The Medical Journal of Armed Forces reported that oral medication pills only reduces blood glucose levels by maximum of 50 mg/dl.
To manage your diabetes, or to prevent diabetes, the changes are not drastic. Read on for tips that can help you manage your diabetes:
Your Weight- Excess fat actually decreases the number of insulin receptors present in the body, thus increasing the risk of Type 2 diabetes or aggravating it further.
Food Habits- It’s not just what you eat that affects your blood sugar level but how much you eat and when you eat matters, too.
- Eat small, frequent meals.
- Eating complex carbohydrate (low/medium GI foods) and managing the amount of carbohydrates at each meal or snack will help keep your blood sugar level steady throughout the day.
- Here’s a list of surprising food diabetics should avoid.
- Some studies reported that omega-3 fish oil improves glucose tolerance, high triglycerides, and cholesterol levels in diabetics.
- Eat more fruits, vegetables, seeds, oats, and whole-grain products improve glucose tolerance.
Exercise- Regular exercise promotes cardiovascular fitness and weight loss, lowers high blood pressure, improves lipid profiles, improves blood sugar control and leads to an overall sense of well-being. The more strenuous your workout, the longer the effect lasts.
Alcohol- Alcohol worsens glucose tolerance, increases risk for eye damage and possibly hypoglycemia. So, its best to refrain from alcohol if you have a tendency of diabetes.
Smoking- Diabetics who smoke are at a higher risk for kidney damage and heart disease.
Sleep- Latest research indicates that not getting a minimum of 6 hour sleep may impair insulin use and increase the risk for obesity.
Have you met Suresh? Suresh is a Mumbai based 34 year old PR professional who was diagnosed with diabetes. With Fitho, he lost 10 kgs of weight, brought his sugar down to 140 mg and looks 10 years younger. See his before and after photos below and read more about his story.
Besides this, we have also launched Fitho Answers. You send us your questions/concerns over health and fitness and our in-house experts will send you the answers. Read more below.
In Feb 2009, Suresh was diagnosed with high blood sugar (diabetes) measuring at 340 mg. With Fitho’s help on diet and exercise, in 3 months times, his bloog sugar came down to 140 mg. He lost over 10 kgs of weight and looked 10 year younger.
Congratulations to Suresh! His story only shows that weight loss can be easy, with the right diet plan and exercise plan. Read more about how Suresh overcame diabetes & weight problems.
If you need weight loss diet plans or exercise plans, call Fitho.
Fitho Answers: To help you further in your quest for weight loss, we have launched Fitho Answers. Just email your questions to firstname.lastname@example.org. Get anwers from our experts within 24 hours. You can ask health fitness questions on any of the following topics:
- Diet, Nutrition, Foods, Healthy Recipes, Calories
- Weight Loss, Fat Loss,
- Exercise, Workout Tips,
- Weight Gain,
- Muscle Gain, Supplements
- General Fitness, Health Myth,
… just about any questions related to health and fitness.
So, go on and make your weight loss happen with Fitho!