The Ultimate Guide to controlling diabetes and mastering sugar management
The Ultimate Guide to controlling diabetes and mastering sugar management
Diabetes affects every part of your body, therefore, it is required to create a diabetes self-care plan. Know how to reverse diabetes effectively with a combination of lifestyle modifications, regular monitoring and medications.
If you have diabetes, you know how blood sugar levels commonly termed as glucose and the rise and fall of it can affect your daily routines. It becomes challenging to stay in a target range if you have poor lifestyle management and eating habits. The problems like vision loss, kidney disease and heart attack can also occur if blood sugar levels are not stable.
Know Your Diabetes ABCs
If you are confused about how to begin your diabetes self -care plan, it is important to understand the rule of ABCs. This can help lower your chances of heart attack, strokes and other diabetic problems.
Here is your short diabetes care guide:
A for A1C Test
A1C Test is a simple blood test which helps to measure blood sugar levels over the past 3 months. This test diagnoses diabetes with which your health care team is able to manage and regulate blood sugar levels.
B for Blood pressure
High blood pressure is a major issue in developing risk for heart disease or stroke with a diabetic person. However, goals to manage blood pressure vary individually but an average blood pressure goal is below 140/90 mm Hg.
C for Cholesterol
There are two types of cholesterol - The ‘good’ and the ‘bad’ cholesterol. The bad cholesterol can clog your blood vessels but a good cholesterol block or removes the bad cholesterol from your blood vessels.
S for Stop Smoking:
Smoking is injurious to health but it becomes worse when you smoke being a diabetic patient. It can worsen the functioning of your heart by narrowing the blood vessels and increases the risk of severe health problems.
Diet: Rules and Recipes of Healthy Eating
Whether you have diabetes or not, healthy eating is a cornerstone for a healthy living. But if you have diabetes, your food choices or preferences can help you to lead a healthy life. It doesn’t matter what type of food you’re eating but it’s important to understand how different combinations of food can affect your blood sugar levels.
Here are 7 rules of healthy eating for people with diabetes
Get a routine and avoid eating too much at one sitting as it can skyrocket blood sugar levels.
Keep yourself updated with food’s Glycemic Index (GI) because higher the number, the more quickly the glucose levels will rise.
Carb counting will help you to understand how different meals can affect your blood sugar levels.
Eating 25-30 grams of fiber each day helps to maintain blood sugar levels. As it doesn’t break down by your body, so it doesn’t affect your blood sugar.
Hydration will never leave you at risk of constipation so keep a water-bottle handy with yourself.
If you’re hungry between meals, choose healthy meal options like carrots or grapes.
Learn what portion-size can affect your sugar levels and simplify your meal planning by writing portion-size of regular food that you are eating.
Exercise : Yoga or Gym
Whether it’s yoga or gym, it’s recommended to engage in a physical activity in your daily routine to maintain or lower A1C levels.
Best Yoga Asanas for Diabetes
- Dhanurasana (Bow-pose)
- Balasana (Child-pose)
- Bhujangasana (Upward-Facing Dog pose)
- Shavasana (Corpse-pose)
- Tadasana (Mountain pose)
Best Practices to do at Gym for Diabetes:
Aerobic exercise: Doing it five times a for at least 30 minutes helps to lower A1C levels. Other exercises like brisk walk or cycling can help too.
Strength Training: This includes weight machines, free weights and resistance bands. Push-ups are also helpful for developing strength.
Medication and Insulin
When diet and exercises are not enough to manage diabetes, insulin and other diabetes medications are recommended to be taken to lower or manage blood sugar levels. However the effectiveness of these medicines depend on the timing and doses.
The treatment varies differently with the type of diabetic condition you have. For type 1 diabetes, it is necessary to take insulin because your pancreas is unable to make it. And for Type 2 diabetes, the body is able to make insulin but doesn’t use it well.
The overall goal of your treatment with medications and injectables is that they help to make insulin in a better way or doesn’t allow extra glucose to enter in your blood.
Blood Sugar Monitoring
Regular blood sugar monitoring is essential to keep track of your blood sugar levels to manage Type 1 and Type 2 diabetes effectively. When you check the numbers rise and fall through which you can regulate your eating habits, physical activities and taking your medicines on time.
The regular check-ups with the doctor will help you to prevent other diabetes complications like heart attacks, strokes, kidney failure and amputation. Most of the blood sugar meters also allow you to save the results and thus help you to keep track of the results through apps too.
Tips on using blood sugar meter:
- The meter should be clean and ready to use.
- Use a lancet to prick your finger.
- Gently place a small amount of blood on the test strip.
- Do not share blood sugar monitoring with anyone.
- Do not expose test strips to moisture, extreme heat or cold temperatures.
Stress releases hormones which may trigger rise in the blood sugar levels and also impact your diabetes routine management. Here are some of the symptoms of stress mentioned below:
- Fast heartbeat
- Rapid breathing
- Upset stomach
Tips that are specifically tailored for people with diabetes to manage stress:
- Make self-care a priority in your daily routine. Engage in activities like reading, walking, practicing deep breathing exercises or pursuing hobbies that bring you joy.
- Engaging in physical activity is crucial to manage diabetes blood sugar levels. As it releases endorphins which is a natural mood-boosting hormone and reduces stress.
- Maintain a well- balanced diet which includes whole fruits, vegetables, lean proteins and whole grains. Consumption of sugary and processed foods can contribute to stress levels and trigger blood sugar levels.
- Prioritize getting enough sleep of 7-8 hours in the night. Lack of sleep can also develop stress hormones. It is one of the important rules of a diabetes care plan.
- Organize your daily tasks and stay positive.
Reversing diabetes through natural ingredients helps to manage blood sugar range with zero effects. An ayurvedic treatment along with diabetes medication is effective and remember to talk to your doctor on a regular basis which will help to maintain your diabetic care routine.
Join diabetes reversal program for a professional healthcare guidance that supports and caters to an individual's health situations.
Diabetes reversal program is designed in a way through which your regular medicines won’t be in discontinuation but the treatment will be done along with providing ayurvedic tablets. These ayurvedic tablets are formulated to cure diabetes with natural based ingredients without any zero effects.
Yes, regular monitoring of blood sugar levels will help you to modify your lifestyle with healthy eating habits, change in physical activities and guide you to understand medications.