Question

How to control or maintain our sugar and blood pressure, and who's medicine is less cost and better for diabetes patient?

Dr.Amit Verma · Accepted Answer

Following are the tips to prevent onset/or control diabetes
1-Control Diabetes by Losing 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:-Spliting your meals  into 3-4  times per day (including snacks)and eating in fair and consistent amount ,  improves ur 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 wont 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 excersicing.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-fiber and complex carbohydrates:-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 wheatflour.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..just 1 tsp(5 gm)is sufficient for a healthy diabetic 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.

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