Some of the best 'medicines' for controlling your diabetes comes right from your own kitchen. Food is the fuel that keeps your body working. The exercise you do, the medicine you take, your blood sugar level-all are affected by how and what you eat. Don't give up your favourite foods. Just learn how much to eat, how often to eat, and how to prepare the foods you love to eat. There are no forbidden foods for a person with diabetes. The old way of just cutting out foods with sugar has changed. The foods that are healthy for people without diabetes are the same foods that are healthy for people without diabetes.
To eat well:
- Eat a wide variety of foods each day
- Eat high fiber foods, such as un polished rice, vegetables, fruits, and pulses (Cowpea, Green gram, Chickpea)
- Use less added fat, and salt
- Eat meals and snacks at the same time each day
- Eat at least 3 small meals each day
- Try not to skip meals
- Eat about the same amount of food each day
- Maintain a healthy weight
- Drink less alcohol or better avoid
- If you want to lose weight, reduce the quantity of foods while keeping the variety and be more physically active
Exercise is important for everyone. For people with diabetes it is vital! Exercise help for you to:
- Lower and control blood sugar
- Reduce how much medicine you need
- Decrease your risk of heart attack and stroke
- Lower your blood pressure
- Lower your "bad" cholesterol
- Improve your circulation and your health and fitness
- Reduce stress and depression
- Increase your energy level which help with weight loss and weight control
- Lift your spirits!
Getting started to exercise:
· Your exercise program needs to take into account any health problems that you have. Talk to your doctor first.
· Start slowly. It takes about 3-6 months, to reach the goal. It is necessary to warm up 5 minutes before the exercise and cool down for 5 minutes after the exercise to prevent injuries.
- Go for an activity you enjoy- walking, swimming, gardening, or a combination of activities.
If you already have diabetes, losing 5 -10 Kg may help you lower your blood glucose, blood pressure and improve your blood fats. Losing this weight may also help you cut down on a few of the types of medicines you take.