Diabetes Care
In today’s
fast moving world, the changes in our lifestyle are slowly deteriorating our
overall health and reducing the life span. In cities like Gurgaon, where the
life is moving so fast and to keep up the pace we sometimes forget our own
well-being.
One of the
major health conditions these days is the High blood sugar levels or Diabetes. In case of borderline diabetes (medically termed as pre-diabetes),
wherein the presence of blood glucose levels that are higher than normal but
not high enough to be classified as diabetes, some lifestyle changes can be
really effective, many of which even I am following in my life so as to keep
myself at bay from all such health conditions:
1.
Water therapy: Start your day by having 3 to 4 glasses of water and make sure you
drink that even before you brush your teeth (Brush your teeth before you
sleep). Initially it would be difficult to take this much water so you can
begin with 1 to 2 glasses and then increase gradually within a week. Take your
sweet time to finish the water and don’t gulp the entire glass at once, instead
have it mouthful to mouthful. It may take a good 10 to 15 mins but that is
perfectly fine.And believe me, this water therapy does wonders to the overall
body systems.
2.
Manage Stress: Stress is one of the major causes of high blood sugar levels
and we should find ways to manage stress. I find pranayam is the best way to do
that. Breathing in deeply and breathing out helps improve the blood circulation
and calms the mind. The best breathing techniques are Anulom Vilom and
Kapalbhati pranayam followed by Brahmri pranayam.
3.
Yoga : Exercising in any way is very good for the body but after trying
my hand on many things like running on a
treadmill, running outside, zumba,swimming, I find yoga aasanas are the best
thing. Although there are many aasanas which can be effective for pre-diabetic
or diabetic conditions but to name a few; Surya naamaskar (a set of 12 best
yoga poses for diabetic patients), Shashank aasan , Manduk aasan and
ArdhMatsyendra aasan.These aasanas does wonders by making the pancreas active.
4.
Morning drinks: Some easy homemade drinks can really be helpful in
controlling blood sugar levels like
·
Bitter
gourd juice; made with 2 to 3 deseeded bitter gourds blended in mixer with some
water.
·
Cinnamon
tea; Mix one-half to one teaspoon of cinnamon powder in a glass of warm water
and drink alternatively you can boil 2 to 3 cinnamon sticks in a glass of water
and can have that tea.
·
Fenugreek water; Soak two tablespoons of fenugreek seeds in water
overnight. Drink the water along with the seeds in the morning on an empty
stomach.
·
Amla juice; Take 2-3 deseeded
amlas(Indian gooseberry), grind in a mixer and squeeze out the juice through a
cheesecloth and mix in a glass of water.
5.
Eat healthy diet: The foods that are not processed, such as
fruits and vegetables are the best food for diabetics. A diabetes diet should
focus on wholegrain foods like chana aata, millet etc since they are high in
fibre and digested slowly and keeps the blood sugar levels more even. Eat
healthy fats from nuts, flax seeds and the most important key is to eat in
moderation.
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