According to WHO 347 million people worldwide are suffering from Diabetes out of which over 62 million diabetic people are from India only. Due to this reason India is unfortunately called as capital of world diabetes. That’s why I am gonna tell you about how to better deal with diabetes.
Study says about 90 to 95% of patients of diabetes are of type 2 or maturity onset type; affecting people in their middle age. Type 1 or juvenile diabetes affects 70,000 children under the age of 15 years every year.
I am writing about Type-2 or maturity onset diabetes here, because it is the major concern, affecting the majority.
These 5 steps will not only help you to properly deal with diabetes, but will also keep you fit enough to resist falling to any other disease.
5 easy steps to deal with diabetes
1. Eat plenty of fibre.
Study at the University of Texas South-western Medical Center revealed that people increasing intake of fibre from 24 to 50 g daily had dramatic improvements in blood sugar levels. In fact, the high-fibre diet was as effective as some diabetes medications. So now onwards start taking food having high fibre content.
Foods high in fibre include apple, green leaf vegetables, beans, whole grains, nuts and seeds.
2. Eat baked sweet potato instead of white potato.
Sweet potatoes are full of fibres and disease fighting nutrients, that lowers cholesterol slowing down the digestion. They stabilise blood-sugar levels by lowering insulin resistance. The high fibre content also helps to reduce levels of “bad” LDL cholesterol in the body.
3. Control your stress level.
Recent researches reveal that stress can make your blood sugar harder to control, making it even more difficult for you to deal with diabetes. Read our article on how to control stress, because controlling your stress level will help your body to properly relax and take proper sleep.
Studies also reveal that hindrance in taking proper sleep worsens the case in diabetes type-2. It is advisable to take manage your stress strongly to stay healthier even with diabetes.
4. Avoid eating out or sharing lunch.
Always try to bring your own home cooked lunch t your workplace, because it will help you control the ingredients of your lunch; which in case of home cooked you would have aware of each quantity.
5. Meditation and yoga asanas.
Meditation is a one remedy for everything. Read our article on meditation steps and start doing it everyday for at least 10-15 min.
Meditation not only make your body and mind relax, but it also helps in proper circulation of blood and hormones, leading to removal of any hormonal disorders. Thus also keeping your blood sugar controlled.
There are several yoga asanas that are meant for controlling diabetes like kapalbhati, pranayam, manukasana, vakrasana, etc. It is advisable to perform these exercises and asanas under the guidance of yoga instructor.
These 5 steps if followed properly, can help you better deal with diabetes, keeping you fit and help you live healthier. Do not forget to share if found helpful, and comment below your valuable views. 🙂