cannot be cured once it occurs but only prevented
Following are the tips to prevent onset/or control diabetes
1-Losing Extra Weight:-The most significant thing which can make a big difference to your health is to lose your extra weight. This will not only lower your blood pressure but also helps lowering your cholesterol too. For woman: waist of 80 cm or more & for man: waist of 90 cm or more are at risk
2- Constant and regular food timings :-the timings at which you have your meals should be set fixed and at regular intervals each day. This will considerably improve your metabolic activity and helps reducing your weight.
3- Split your meals and eating in moderate amount:-Splitting your meals into 3-4 times per day (including snacks)and eating in fair and consistent amount , improves your metabolic rate as the food u take is not concentrated at one time.
4- No long Gaps and skipping of meals:-There should be no long gaps between meals. Never miss out breakfast.
5- No overeating:-Never eat in a bulk on one time .Try to have moderate amount of food each time u eat. It will help maintain your blood sugar
at a healthy level and won’t let it to fluctuate. Remember to eat your food slowly, chew well.
6- Proper Exercise and work outs:-Exercise is very important and a fast way to trim down calories, extra weight and controlling glucose level. Brisk walking for 30 min. atleast five times a week is the best and easiest way of exercising. You can also try Cycling, swimming, dancing. Timings for exercise should be fixed and regular. Avoid heavy exercise. Do not eat right away after a workout .
7-constant and regular timings for medication
8-Avoid fried foods and meat: Limit fats and sweets. Rather choose a variety of foods including whole grains, fresh vegetables, salads, fruits, low fat dairy products.
9- Take high-fibre and complex carbohydrates:-like oats as they are easily broken down to basic sugars. Add whole grain foods in your diet
. Avoid carbohydrates like white bread, pasta, pizza , candies, and snacks .Instead include high-fiber carbohydrates like wheat bran, flaxseed and methi seeds to your wheat flour. This will increase fibre in your diet.
10-Drink enough fluids:-Keep your body well hydrated. Drink a lot of water that will help flush the toxins off your system.
11.Fresh vegetables and fruits:- gives essential benefits as these contain a lot of vital minerals as well as nutrients .Include sprouts in the diet as they are easily digestible and a rich source of nutrients.
12- Avoid excess salt:-in form of pickles/papads etc. 1 tsp(5 gm)is sufficient for a healthy hypertensive individual.
13-Avoid alcohol consumption:-Alcohols such as beer and wine contains large amount of calories. choose sugar-free drink.
14- dairy products :-Dairy products are high on fat content such as cheese, curd, milk etc. So instead consume skimmed milk products , low fat cheese, yogurt (curd) etc. Do not have more than two cups of tea or coffee every day. Try green tea instead.