20 Healthy Eating Tips to Prevent, Control, and Reverse Diabete

 

Diabetes is when your blood sugar or glucose levels are higher than normal. It’s carbohydrate foods like breads, cereals, rice, pasta, fruits, milk, and desserts that can cause this rise,” says Maggie Powers, PhD, president-elect of Health Care & Education at the American Diabetes Association.

Your eating plan should focus on the amount and type of carbs you put on your plate throughout the day, Powers says.

Figuring out the best foods to eat when you have diabetes can be tough.

The main goal is to keep blood sugar levels well-controlled.

However, it’s also important to eat foods that help prevent diabetes complications like heart disease.

Here are the 10 best foods for diabetics

  1. Fatty fish
  2. Leafy green
  3. Cinnamon
  4. Eggs
  5. Chia Seed
  6. Turmeric
  7. Greek Yogurt
  8. Nuts:-Almonds, Brazil Nuts,Pecans,Walnuts
  9. Broccoli
  10. Extra-Virgin Olive Oil

4 Steps to Manage Your Diabetes for Life

 

step 1: Learn about diabetes.

What is diabetes?

There are three main types of diabetes:

Type 1 diabetes – Your body does not make insulin. This is a problem because you need insulin to take the sugar (glucose) from the foods you eat and turn it into energy for your body. You need to take insulin every day to live.

Type 2 diabetes – Your body does not make or use insulin well. You may need to take pills or insulin to help control your diabetes. Type 2 is the most common type of diabetes.

Type 3:- Gestational (jest-TAY-shun-al) diabetes – Some women get this kind of diabetes when they are pregnant. Most of the time, it goes away after the baby is born. But even if it goes away, these women and their children have a greater chance of getting diabetes later in life.

Step 2: Know your diabetes ABCs.

Talk to your health care team about how to manage your A1C, Blood pressure, and Cholesterol. This can help lower your chances of having a heart attack, stroke, or other diabetes problems.

A for the A1C test (A-one-c):-The A1C is a blood test that measures your average blood sugar level over the past three months. It is different from the blood sugar checks you do each day.

B for Blood pressure:-Blood pressure is the force of your blood against the wall of your blood vessels.

C for Cholesterol:-

There are two kinds of cholesterol in your blood: LDL and HDL.

LDL or “bad” cholesterol can build up and clog your blood vessels. It can cause a heart attack or stroke.

HDL or “good” cholesterol helps remove the “bad” cholesterol from your blood vessels.

Step 3: Learn how to live with diabetes.

Cope with your diabetes.

Stress can raise your blood sugar. Learn ways to lower your stress. Try deep breathing, gardening, taking a walk, meditating, working on your hobby, or listening to your favorite music.

Eat well

1.Make a diabetes meal plan with help from your health care team.

2.Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt.

3.Eat foods with more fiber, such as whole grain cereals, breads, crackers, rice, or pasta.

4.Choose foods such as fruits, vegetables, whole grains, bread and cereals, and low-fat or skim milk and cheese.

5.Drink water instead of juice and regular soda.

Be active.

•Set a goal to be more active most days of the week. Start slow by taking 10 minute walks, 3 times a day.

•Twice a week, work to increase your muscle strength. Use stretch bands, do yoga, heavy gardening (digging and planting with tools), or try push-ups.

•Stay at or get to a healthy weight by using your meal plan and moving more.

•take medicine on time and regularly

Step 4: Get routine care to stay healthy.

See your health care team at least twice a year

At each visit, be sure you have a:

•blood pressure check

•foot check

•weight check

•review of your self-care plan

Two times each year, have an:

A1C test. It may be checked more often if it is over 7.
Once each year, be sure you have a:

•cholesterol test

•complete foot exam

•dental exam to check teeth and gums

•dilated eye exam to check for eye problems
flu shot

•urine and a blood test to check for kidney problems

At least once in your lifetime, get a:

•pneumonia (nu-mo-nya) shot

•hepatitis B (HEP-uh-TY-tiss) shot

●Things to Remember:

▪You are the most important member of your health care team.

▪Follow the four steps in this booklet to help you learn to manage your diabetes.

▪Learn how to reach your diabetes ABC goals.

▪Ask your health care team for help.

Share

benefits for regular exercise

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

It Can Make You Feel Happier –

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress.It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.

It can help with weight loss –

    Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing.
    Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

Exercise boost energy –

    A walk may be better than a nap for boosting energy and fighting fatigue. New research suggests regular exercise can increase energy levels even among people suffering from chronic medical conditions associated with fatigue, like cancer and heart disease

Reduce your risk of heart disease naturally – 

    Regular exercise is an important way to lower your risk of heart disease. Exercising for 30 minutes or more on most days can help you lose weight, improve your cholesterol, and even lower your blood pressure by as many as five to seven points.

Improve memory,self confidence and strength –

    You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
    One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue
Share