Controlling blood glucose in case of diabetes: Diabetes can be easily controlled by making some possible efforts like simple changes in lifestyle like diet control, exercise and regular medical checkups etc.

Loose a Little Weight:

If you are overweight, you are more likely to develop type 2 diabetes. Do exercise for at least 45 minutes every day

Some common exercise option:

• Take a brisk walk: Walking is the simplest exercise and you do not need to go far for it.
• Use of stairs: Use stairs instead of lift in office or home.
• Yoga or Aerobics: It has its own benefits, but do consult a yoga expert.
• Ride a bicycle.

Weight

Obesity causes diseases like blood pressure, diabetes, heart attack, paralysis, gall bladder stones, joint diseases and cancer 1 etc. Therefore, it is necessary to keep weights balanced. Increasing weight reduces your age. Is your weight balanced or not? Are you fat? You can check in the following way:-

BMI (Body Mass Index) –

You can find out your BMI by measuring your weight and height. If BMI is more than 25 in men and more than 27 in women, then that patient falls in the category of obesity.

• Underweight (below normal weight) BMI less than 18.5.
• Normal weight (normal weight) BMI – 18.5 to 24.9.
• Overweight (weight more than normal) BMI 25 to 29.9
• obesity

1. Grade I – BMI from 30 to 34.9
2. Grade II BMI 35 to 39.9
3. Grade III BMI more than 40

Waist measurement – 102 cm in men. (40) and in women it should not be more than 88 cm (35). And the waist-hip ratio should be less than 0.95 in men and less than 0.85 in women.

Change in Diet

Have meals at scheduled times. If, for some reason, the meal is delayed, then take Mary’s biscuits or some snacks. Selection of food items is of paramount importance in the treatment of diabetes. Only with a balanced diet and regular exercise can you keep your diabetes under control to a great extent. Do not eat too much food or remain hungry for a long time. Generally, instead of eating twice, eat light food four-five times. Leaving home after having a healthy breakfast in the morning not only makes the body healthy but also reduces the risk of diabetes. You can eat grains, pulses, parboiled rice, green vegetables, salad, milk, curd, buttermilk, fruit and in the quantity prescribed by the doctor.

• Fat (Ghee-Oil) – Even small amounts of ghee and oil contain a lot of calories and increase cholesterol, hence cook food with as little ghee-oil as possible and do not eat food with high fat and cholesterol. Instead of frying the food, bake, fry, boil or steam it.
• Fruits- Consume any one of the fruits like watermelon, melon, blackberry, orange, sweet lime, apple, pear, guava, papaya. Do not take fruit juice. The quantity of fruit should be 80 to 100 grams. Mango, Sapota, Banana, Mango, Pomegranate, Pineapple, Custard Apple are sweeter. Take 40 to 50 grams of any one of these fruits (take only on doctor’s advice). Eat fibrous fruits and vegetables, drink as much water as possible.
• Fibers: Fibers have a different importance in diabetic patients. Fibers are mainly found in grains, pulses, fibrous fruits, green vegetables and salads. These do not allow the carbohydrates of the food to be digested immediately, because the food is digested slowly and prevents the amount of sugar in the blood from increasing after eating. Controls the amount of cholesterol. Helps in reducing weight, which helps in controlling diabetes.
• Alternative to sugar – Stay away from sugar and sweets, avoid ice cream, cakes, pastries etc. In place of sugar, aspartame, saccharin or stebia tablets are available.These can be consumed in making milk, tea and kheer etc.
• Alcohol – Abstinence from alcohol is extremely important. Excessive alcohol consumption affects the effect of insulin or pills, which can reduce the amount of sugar in the patient’s blood and the patient may faint.
• Fasting – Do not fast. If you have to fast, then definitely take fasting food item  s equal to your daily diet, like milk, fruits, sago and fruits. Determine the quantity of medicine (pills or insulin) on the fasting day after consulting a doctor.