Managing Diabetes

Diabetes affects almost all parts of the body. It leads to the starvation of cells throughout the body. In addition, the blood that contains high levels of sugar goes to all parts of the body, so any part that is sensitive to high blood sugar is affected. High blood sugar can result in damage to the large and small blood vessels, nerve damage and can increase risk of infections. In the long run, not controlling diabetes can damage important organs, like the heart, kidneys, eyes and nerves which can lead to heart disease,  brain stroke, gangrene and leg amputation, eye bleeding, blindness, kidney damage, difficulty in bladder control, infections like pneumonia, skin infections etc. It is necessary to keep your blood sugar in control.

Family support is crucial for managing chronic conditions but it is often overlooked.  Diabetic needs support from family members, mostly from their spouses and children. Their family members should encourage  and motivate them to fight for their health. They also provide instrumental support by preparing healthy meals, reminding them to take medications, and sharing physical activity.  

Some tips to keep diabetes under control:

·    Exercise regularly – Exercise increases insulin sensitivity and help your muscles pick up sugars from the blood. This can lead to reduced blood sugar levels.

·      Control your carbohydrate (carbs) intake – Your body breaks down the carbs into sugar, and then insulin moves the sugar into cells. When you eat too many carbs or have problems with insulin function, this process fails and blood glucose levels rise.

·       Increase your fiber intake – Fiber slows carb digestion and sugar absorption. So, it promotes a more gradual rise in blood sugar levels.

·       Drink water and stay hydrated

·   Implement portion control – Portion control helps regulate calorie intake and can lead to weight loss.

·    Choose foods with low glycemic index – The glycemic index was developed to assess the body’s blood sugar response to foods that contain carbs. Both, the amount and type of carbs, determine how the food affects the blood sugar level.  Eating low glycemic index foods reduce long term blood sugar levels.

·       Control stress levels – through exercise, meditation or relaxation methods like yoga will help control blood sugar.

·       Monitor your blood sugar levels – Checking your sugar and maintaining a record will help in making adjustments in food and medications to lower blood sugar.

·       Get enough good quality sleep – Poor sleep can disrupt important metabolic hormones.

·  Eat foods rich in chromium and magnesium – Chromium is involved in carb and fat metabolism. It also helps control blood sugar levels. Chromium rich foods include egg yolks, whole grain products, high bran cereals, coffee, nuts, green beans, broccoli and meat. Magnesium also benefits blood sugar levels, and its deficiency leads to higher risk of developing diabetes. Foods rich in magnesium are dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados and beans.

·     Try apple cider vinegar – It promotes lower fasting blood sugar levels, possibly by decreasing its production by the liver or increasing its use by cells. Vinegar influences your body’s response to sugars and improves insulin sensitivity. Add it to salad dressings or add 1 teaspoon in 1 glass of water. If you are already taking meditation for lowering sugar levels, then do consult with your doctor before starting apple cider vinegar.

·      Eat fenugreek seeds – which help in decreasing blood sugar. Fenugreek can be added to baked goods, can make fenugreek flour or can brew it into tea.

·      If you are overweight, lose some weight – Even a 7% reduction in body weight can decrease the risk of developing diabetes by up to 58%, and it seems to work better than medication.

Make sure you consult with your doctor if you are on medication before making any lifestyle changes or try any new supplements.

Early diagnosis, identifying the level of risk, leading healthy lifestyle, periodic screening and effective control of blood glucose level is necessary to keep blood sugar in control. Main problem is that many people do not show any symptoms, means a great deal of damage can be done before they become aware of having diabetes. So, be tested annually for diabetes. If it is detected, a lot of things can be done to help control the damage it can cause.

Other tips if diabetic:

·     Check feet daily to look for sores, cuts, etc. Any lack of feeling in the feet that goes unattended can become serious.

·      Do not smoke. Smoking increases the risk of many of the diseases that are also caused by diabetes.

·      Alcohol should be avoided when blood sugar is not under control.

Hope this article would help you in keeping your sugar levels under control. If you find it useful then share it with your friends and relatives.

                                                                  Happy Living!