Living a diabetic life is a challenge. You need to constantly monitor your diet and ensure that your blood sugar level is well under control. One of the major diseases affecting millions and millions of people in the country today, diabetes is life-long and deadly. It is a condition when the hormone called insulin that is produced by the pancreas is unable to break down glucose into energy, and as such, the blood sugar level increases in the body. What one eats plays a crucial role for diabetics, and monitoring it constantly along with following regular meal schedule can help tremendously. Physical activity is a must too to ensure that insulin is utilized by the body.If you have been diagnosed with diabetes and looking for all sorts of ways to keep a check on your blood sugar level, here are some common and uncommon tips that can help you –
1. Lose Those Extra Kilos:According to Dr. Shashank Joshi, Endocrinologist, Lilavati & Bhatia Hospital, “Being overweight causes insulin resistance and makes it difficult for the body to maintain appropriate blood glucose levels. For those who are overweight, dropping 5- 10 per cent of your weight can help. Work with your doctor to manage your weight and if necessary consult a dietician.”
2.Try Nuts:Nuts contain unsaturated fats, protein and a range of vitamins and minerals that lower cholesterol, inflammation and insulin resistance. According to a study published in the journal BMJ Open, you should include at least 50 grams of almonds, cashews, chestnuts, walnuts or pistachios in your diet to control blood fats (triglycerides) and sugars.
3.Ginger Benefits:According to a study done by the University of Sweden, ginger has potential power to control blood glucose by using muscle cells. The study found that ginger extracts were able to increase the uptake of glucose into muscle cells independently of insulin.
4.Have breakfast like A King:A high-energy breakfast and modest dinner can control dangerous blood sugar spikes all day, as stated by a study done by a group of researchers from Tel Aviv University and published in Diabetologia. They found that by eating more calories at breakfast when the glucose response to food is lowest, and consuming fewer calories at dinner, glucose peaks and glucose levels throughout the day were significantly reduced.
5.Maintain Regular Meal Schedule:Lalitha Subramanyam, Chief Nutritionist at Grow Fit, says, “Blood sugar levels are better regulated when a regular meal schedule is maintained. Six small meals rather than three big ones help to keep the portion and sugar levels in check.
6.Physical Activity is a Must:A minimum of 30 minutes of physical activity is a must for diabetics. “Regular exercise is required for keeping your glucose levels under control. Muscle movement results in the utilization of insulin. Thirty minutes of walk every day will cut your risk of diabetes by one- third,” says Dr. Shashank Joshi.
7.Cinnamon Can Help:According to a research by Western University of Health Sciences in Pomona, California, “Preliminary studies have suggested that the compound Cinnamaldehyde is responsible for cinnamon’s health effects. Researchers suspect this substance may stimulate the release and effect of insulin, providing cinnamon its power to improve blood sugar.”