prevention measures! i am feeling weekness in my eyesight since last 3months.
today i came to know that i am diabtic. by ... - Diabetes India
today i came to know that i am diabtic. by my blood report. it is 185 ( fasting) 246( p.p).pl suggest my diet. should i take drug or prevent
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a_rastogi1959
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Please consider the following suggestions .These are based on my personal experience of 18 years as a diabetic.
Management of sugar levels is a tough job but is not impossible if you realize that the task is essentially in your own hands. The doctor or dietician may guide you but ultimately it is you who has to put into practice all that has been learnt. Diet control makes maximum difference in a diabetic condition. Avoid sugar,sweets,and any food that is loaded with sugars like mango,banana etc. Also avoid vegetables like potato,beet, etc that grow underground and contain plenty of starch. Eat more of sprouts,vegetables and greens that give you fiber,minerals and vitamins. Eat less of rice,wheat and other cereals rich in carbohydrates and demand more insulin for converting to energy. The idea should be to reduce consumption by least 100 to 200 calories per day to gain significant results.
After diet,exercise plays a very important role. Walking or jogging for 40 to 60 minutes a day will improve your glucose metabolism significantly and spend about 200 calories.
Last but not the least one should lead a stress free life style. Stress is a recognized trigger for diabetes. Practice relaxation techniques like breathing exercises,yoga,music etc.
You should go for quarterly check ups and annual comprehensive review with an experienced diabetologist and follow the prescriptions scrupulously
Ultimately the most important person in your diabetes management is Y O U.
A few guidelines:
Don't worry. Worry is your biggest enemy. Learn to enjoy life.
Get your check ups regularly. I believe American Diabetes association recommends fasting and PP blood sugar once a month and Hb1ac every six months. Eye check up once a year. You can yourself do a check on your feet every day.
Exercise moderately but regularly. Don't go overboard with an exercise routine. But do some exercise at least twice a day to keep your metabolism high.
Diabetes is a disease where the body finds it difficult to digest carbohydrates. Our typical Indian food is almost 80-90% carbohydrates. You can't eliminate carbohydrates from your food, but you can reduce its intake. You might need to increase intake of proteins (kidney permitting) and oils (heart permitting) to reduce your carb intake.
Some more food tips:
- eat every 2-3 hours so that your pancreas can stay active.
- eat everything but in moderate quantities. There is no banned list.
- learn to say "NO". A lot of times we eat for social reasons. Announcing that you are a diabetic and will not eat certain foods will save you a lot of hassles.
- there are no miracle foods. You cannot control diabetes by eating certain things - you can only control it by not eating certain things.
- do not be carried away by talk of glycemic index. It is true that carbs with high index get converted into blood sugar more quickly and should be avoided in large quantities. But what is more important is to reduce total intake of carbohydrates, including the healthier ones
- at least in the beginning, count your calories and make sure you get just enough to meet your daily need (2000 - 2400 calories) in a balanced diet.
- lose weight. This might be the most permanent and effective way of controlling your diabetes.
