Cereals are rich source of calcium, iron, and vitamin B. A cereal, which is coarser and grainier, is considered more healthy and nutritious. Experts say that a good cereal meal provides you with essential nutrients like carbohydrates, fats and proteins.
Eat lots of fruits and vegetables- Eating lots of fresh fruits and vegetables are rich in fiber and essential micronutrients. Do you know the more colorful the fruits, denser the nutrient. Eating five portions of a variety of fruit and vegetables is considered good for health.
To stay healthy, we need some fats in our diet; however consuming a fatty diet is harmful to our body. Experts suggest that the limited intake of saturated fat rich food items like ghee, butter, coconut oil etc. minimizes the risk of heart diseases and high blood cholesterol levels.
It is said that drinking about 8- 10 liters of water every day keeps the body hydrated. However; during summers or if you have an active lifestyle it is good to drink more water. Soft and fizzy drinks that are high in added sugar cannot replace the good benefits of water.
Experts say that exercise is the cornerstone of healthy living. Performing a 30 to 45 min daily exercise and sports like swimming, aerobics, power yoga etc. has shown good effects on our body.
Good habits for Mental health
Taking care of yourself physically can improve your mental health. Be sure to eat nutritious meals, avoid cigarettes, drink plenty of water, exercise and get enough sleep.
Deal with stress-Stress is a part of life. Practice good coping skills and try to manage stress. Experts suggest including yoga, meditation and exercise in daily routine. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.
Exercising everyday-Physical activity can have a positive impact on our mood. Even as little as a brisk 10-minute walk can increase our positive mood. Exercise releases certain hormones which are stress busters and relaxes our body and mind to a great extent.
Bask in Sun-Research has proved that sunlight helps promote the production of vitamin D which increases your level of serotonin (which helps regulate your mood) in the brain. Plus, time in nature is a proven stress reducer. It is advisable to daily sit in a good sunlight for atleast 10-15 mins for a good mental health.
Avoid alcohol and other drugs-Experts recommend alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to “self-medicate” but in reality, alcohol and other drugs only aggravate problems. They are addictive and can only complicate stress levels.
Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.
Inactivity promotes type 2 diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells.
There is convincing evidence that diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk of diabetes.
Like refined grains, sugary beverages have a high glycemic load, and drinking more of this sugary stuff is associated with increased risk of diabetes.
The types of fats in your diet can also affect the development of diabetes. Good fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help ward off type 2 diabetes.
To read more on diabetes, click on the link below:
Are you tired of hearing don’t do this? Don’t eat this? Restricting yourself from all the joys of life you previously enjoyed before you were diagnosed with diabetes? Relax! And read on to a few handy tips which can really help you and your partner cope up with diabetes.
Eating Out
Invited for lunch/dinner or party- don’t stop yourself go ahead! But remember not to starve yourself. Starving leads to overeating according to Centre for Disease Control and Prevention, USA. Instead it is advisable to eat a small meal to avoid hunger pangs while eating at a party. You may choose from various diet plans and methods by various dieticians worldwide, but the Plate method suggested by American Diabetes Association is quiet easy to follow. Fill half of your plate with non-starchy fibres vegetables like grilled or barbequed mushrooms, bell peppers, broccoli, beans, cauliflower, capsicum, lettuce, carrots, tomatoes, turnips and onions. 1/4th of your plate with lean protein like grilled fish/cottage cheese/shrimps or chicken. And the rest 1/4th with Low carbs and whole grain breads. Ideally desserts should be replaced by fresh fruits, but you may have a tiny portion. You may also consult your doctor and take medications.
Travel
Have you avoided travelling with family and friends lately? With little preparation, Diabetes induced complications like frequent urination, burning foot syndrome, anxiety, rapid heartbeat, headache, numbness in fingers or simple change in diet can be controlled. Discuss with your physician, your doctor may suggest some medicines or ways to overcome these complications in the best possible way. If you are insulin dependent, you no longer need to compulsorily refrigerate the insulin. There are new and convenient ways of carrying insulin pens and cartridges. For complications like frequent urination adult diapers are readily available for men & women in the medical stores incase of unavailability of proper washrooms.
Exercise Routine
People tend to get irritated or angry when they are not able to achieve their goals. Relax! You can always start again. According to American Diabetes Management programme along with diet you need to run a successful 150 minutes physical activity program per week. We know this is not easy and many people tend to give up. We at Famhealth urge you to initiate a physical activity routine as small as 30 minutes per day. Once the benchmark is set then we can increase it from 30 minutes to 60 minutes per day. You may opt from a wide range of physical activities not restricting yourself only to gyming. You may want to choose Power yoga, Aerobics, Martial Arts like (Kick boxing Tai chi), Cycling, Swimming, Badminton, Pilates, and Jogging, walking to your friends place, climbing stairs and breaking the monotony of gyming.
Medicine Management
This is the most important aspect of diabetes management. Medicines cannot be missed or delayed unnecessarily due to work pressure, mood fluctuations or other engagements. Medicine compliance along with blood sugar monitoring is an ideal way to manage diabetes. Blood sugar levels vary time to time and not remain same even throughout the day. It is very important to monitor your blood glucose levels, as sometimes your blood glucose level may drop causing hypoglycaemia or increase causing Hyperglycaemia. You may discuss with your diabetologist incase you are having more than 4-5 medicines as to which can be taken before meals or after meals based on priority to manage diabetes effectively. You may set an alarm or take the help of your spouse or caregiver in reminding you to take medicines on time.
Stress Management
According to Mariella Meachen Psychotherapist from International diabetes federation, people living with Diabetes may undergo emotional turmoil’s like anxiety, fears, depression, guilt, denial which causes stress. Studies suggest stress hormones like epinephrine and cortisol raises the blood glucose level in the body resulting in poor diabetes management. Research suggests Psychological support from spouse and family help coping up with diabetes. American Diabetes Association suggests changing coping styles like accepting a problem, Saying OK, and learning to relax help you cope with stress. You may also choose to join a sports team, Diabetic community, take dance lessons or learn a new craft. There is no harm in talking to a diabetic educator or seeking a medical counsellor.
Grooming
According to Cleveland Clinic; People with diabetes are more likely to have problems in their mouths—like gum disease, fungus and dry mouth. That’s why mouth care is so important. They should brush with a soft-bristled brush after every meal and floss at least once a day.
As per Joslin Diabetes Center; Ingrown toenails can lead to infection and other problems. Caregivers or family members can help check toe nails once a week for swelling or signs of infection. Toe nails should be trimmed with a nail clipper straight across and then smoothed with an emery board. Don’t round off nail corners.
Bathing
Mild soap and warm (not hot) baths or showers are best to prevent dry skin. Skip foot soaking, which can dry skin. Dry between toes. She should use a doctor-approved moisturizer—including on her feet, except between toes.
A small thing like a callus or cut on the foot can lead to serious problems for anyone with diabetes. And if she has nerve damage from diabetes, she may not even feel a cut or sore. After a bath, she should do a daily skin check, especially of her feet. Give her a hand-held mirror, or look in the places she can’t see. Look for red spots, blisters, and sores.
Erratic Glucose levels
Sometimes erratic glucose levels may happen, you and your caregiver may be very worried and frustrated.
Discuss that with your physician and your physician might recommend some changes in your medication, diet and lifestyle.
There might be a remote possibility of you becoming insulin resistant. Your physician may change your dosage or add another medication.
You may also consider other factors like stress, weather, your physical activity levels, hormonal changes, sleeping patterns for your erratic glucose levels
You may consider talking to diabetelogist to know how to control your glucose levels. Make changes in your existing diet to achieve your goal.
Living with Diabetes
Right approach and positive attitude is very important in managing diabetes. While you may find it challenging to control your cravings, which may effect your blood sugar levels.
Instead find a way to motivate yourself and your partner to stay healthy and achieve your targets.
Join a community or surround yourself with encouraging and positive people.
You may consider talking to a diabetic educator typically a physician or a dietician who will help you in keeping fit and achieve your targets.
Instead of feeling low and lamenting about having diabetes, find out about the ways of managing this disease perhaps you don’t like gyming.
You may consider opting for a physical activity ranging from Yoga, Gym, Marshal Arts or Cycling.
You need to carefully choose what you are eating that does not mean you cannot eat delicious food. There are many Diabetic friendly recipes available which satisfy your taste buds and also maintain your blood glucose levels.
You can go for parties, you can dress well and feel absolutely elated and keep at par with all your day to day activities.
You may sometimes also enjoy your alcohol provided, do not exceed and have your medication on time and regular basis.
Medicine adherence is one of the most important aspects of diabetes management.
Not everybody is similar certain blood glucose lowering medication may cause low blood glucose levels hypoglycemia.
To read more on Diabetes, click on the link below.
As you may already know Diabetes is referred to as a “lifestyle disease”. One of the reasons contributing to the condition is sedentary living. Regular exercise and undertaking physical activities of one’s choice can play an important role in Diabetes management.
Research indicates that people living with Diabetes, who undertake some form of regular physical activity or have an exercise routine not only have a better control over their blood sugar levels but are also better able to handle the stress
According to Prof. Sheri Colberg-Ochs, PhD at Old Dominion University, Virginia, USA, physical activity can aid in Insulin secretion and keeping the blood glucose level in control. Working out regularly also keeps a check on obesity and movement coordination, as according to research, people living with Diabetes are prone to dis-balancing and falling. Falling down may further lead to conditions such as fractures and restricted locomotion, which can add to unwanted stress and pain in people living with Diabetes.
The good news is that exercises do not necessarily have to be necessarily boring and monotonous. You can invite friends and family to try out new activities and routines with you.
Exercise Tips
Water Aerobics
Muscle toning exercises in water are one of the best ways to beat the heat in the summers. One can try it in the pool with the entire family. Check out the places where you can try water aerobics in Delhi/NCR in our website and have fun with your family.
Swimming
Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugars. Lastly, let the lifeguard know that you have diabetes before you get in the pool.
Tai Chi
It is a Chinese form of exercise, which uses slow & smooth body movements to relax the mind and body. In 2009, researchers at the University of Florida studied 62 Korean women assigned to one of two groups
a) Control group and an exercise group that began a regular practice of Tai Chi.
b) people who practised some other physical activity. Those who completed the tai chi sessions showed significant improvement in blood sugar control. They also reported increased vitality, energy and mental health.
Frog leaps/ Spot jogging
Are you bored and tired of going to the gym but miss the running/cardio and the treadmill? Try spot jogging with music on and then jump with a squat (frog leaps). It is believed to be extremely beneficial in toning and strengthing muscles. You are advised not to do it if you have arthritis, knee and foot problems.
Power Yoga
A traditional form of exercise mixed with latest strengthening postures, power yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, power yoga may improve the blood glucose levels due to improved muscle mass.
Zumba
A unique form of strengthening work out which elevates your heart rate and the best part about doing Zumba is it is done along with catchy beats. Zumba burns up to 500 calories but it is not advisable for people with arthritis, knee and foot problems.
Various other dancing forms
Dancing is not only great for your body. Various forms like Salsa, contemporary, hip-hop, freestyle are the unique way to de-stress also. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.
Bhangra
A leading endocrinologist Doctor Sanjay Kalra recommends Bhangra a popular dance form which has originated from Northern India but practised worldwide. A 45-minute Bhangra performance regime can burn out up to 600 calories, and also help you lower your blood sugar levels and check on obesity.
Fun Activities With Family
Water Workouts
Water workouts stretch and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show swimming and water exercises such as aqualates, aqua aerobics, aqua yoga improves cholesterol levels, burns calories and lowers stress levels.
Cycling
Cycling is a recommended sport for people living with diabetes, it can be conducted either at your own pace or at a set distance which challenges your aerobic endurance by helping you burn calories and keep your glucose levels under control. Research suggests that if you cycle for 45-60 mins a day, this will help you achieve your physical activity targets in keeping a check on your blood glucose levels. People with diabetes must check their glucose levels before beginning cycling and must not cycle in rocky and unstable terrain to avoid falls and wounds.
Adventure
To break the monotony of the fast-paced city life, and lifestyle people with diabetes may choose to opt for something adventurous like adventure theme parks, visit adventure places, or enjoy the thrill of flying a Cessna and paragliding. Trekking and camping can be also a very exciting way to burn calories as well as enjoy a family trip. This list is not exhaustive; you can recommend your way of breaking the monotony and add to our list. However, people living with diabetes are recommended to check few things while opting for adventurous holidays and recreations.
Laughing activity clubs
Scientific studies confirm stress and diabetes have a direct connection; stress often leads to erratic glucose levels. To keep the stress under control one of the easiest ways is joining a laughter club. Laughter helps keep diabetes under control and it is similar to “exercising”. Laughter improves the overall performance of the heart’s muscular function and helps ward off cardiovascular disease and lower blood glucose levels.
Running Clubs
Running can improve your health and help with losing weight in an extremely manageable way for people with diabetes, while providing immense satisfaction and reward in the process.
Running can be the ideal form of exercise for people with diabetes as it helps the body’s sensitivity to insulin. This can be especially useful for people with type 2 diabetes to help combat insulin resistance.
To read more on Diabetes, click on the link below.
