Let's celebrate how far we’ve come and look to the future with our boldest plan yet to fight for a world where diabetes can do no harm heart attacks
- Stroke
- Kidney failure
- Blindness
- Lower limb amputations
World Diabetes Day: On November 14, World Diabetes Day is universally celebrated. This day is meant to raise awareness about diabetes, a condition which is widely common in India. Diabetes is essentially referred to a group of diseases that result in too much sugar in the blood. Type 1, Type 2 and gestational diabetes are the three kinds of diabetes. In case of type 1 diabetes, the immune system attacks and destroys cells in your pancreas that make insulin. Children and young adults usually suffer from type 1 diabetes, but it can occur at any age. People with type 1 diabetes need to take insulin injections every day.
Diabetes concerns every family
- Over 425 million people are currently living with diabetes
- 1 in 2 people currently living with diabetes is undiagnosed
- Diabetes can be expensive for the individual and family
- Less than 1 in 4 family members have access to diabetes education programmes
The three main types of diabetes are:
- Type 1 Diabetes
- Type 2 Diabetes
- Gestational Diabetes
Type 1 diabetes is believed to be an autoimmune condition. This means your immune system mistakenly attacks and destroys the beta cells in your pancreas that produce insulin. The damage is permanent.
Type 2 diabetes starts as insulin resistance. This means your body can’t use insulin efficiently. That stimulates your pancreas to produce more insulin until it can no longer keep up with demand. Insulin production decreases, which leads to high blood sugar.
Gestational diabetes is due to insulin-blocking hormones produced during pregnancy. This type of diabetes only occurs during pregnancy.
General Symptoms Of Diabetes Include:
- excessive thirst and hunger
- frequent urination
- drowsiness or fatigue
- dry, itchy skin
- blurry vision
- slow-healing wounds
Your Diabetes Diet Plan
Many times diabetes patients start thinking about what to eat so that they can balance diabetes. It is forbidden to eat many things when there is diabetes, due to which many times the patient also gets irritable. At the same time, according to doctors, two types of fruits must be eaten with food daily. Also, the salad should be eaten 10 minutes before meals, so that you do not eat excess food at once. Here we are sharing four types of Indian diet charts for diabetics, which have been prepared based on the food items available in different regions of India. These diet charts will provide you with the right proportions of carbs, fats, and proteins as well as 1200-1600 calories per day.
Green vegetables - If you do not have diabetes or are feeling diabetic, then the consumption of green vegetables reduces the risk of diabetes (2). Vegetables contain plenty of nutrients like protein, vitamins, and minerals. Green vegetables such as spinach, peas, capsicum, gourd, onion, garlic and brinjal can be consumed. This will keep the amount of sugar in your body balanced.
Fruit - Consuming fresh fruits is also very beneficial for diabetic patients. If you do not have diabetes, then you should also consume fruits, because by doing this, there is less possibility of diabetes in the future. At the same time, if you have diabetes, you can also consume fruits, by doing so the body will be healthy. You can eat fruits like banana, orange, and kiwi in diabetes. Always remember that fruits (some select fruits) act as nectar for diabetes.
Dairy Products - If you are a diabetic patient, you can consume less fat milk, yogurt or a limited amount of cheese. Especially yogurt is beneficial in diabetes
Fruit - Consuming fresh fruits is also very beneficial for diabetic patients. If you do not have diabetes, then you should also consume fruits, because by doing this, there is less possibility of diabetes in the future. At the same time, if you have diabetes, you can also consume fruits, by doing so the body will be healthy. You can eat fruits like banana, orange, and kiwi in diabetes. Always remember that fruits (some select fruits) act as nectar for diabetes.
Dairy Products - If you are a diabetic patient, you can consume less fat milk, yogurt or a limited amount of cheese. Especially yogurt is beneficial in diabetes
Diabetes patients should also know which foods or beverages they should not consume. This is not only for diabetic patients but also for those who do not have diabetes.
Do not consume too much salt in food.
Stay away from alcohol and sugar-rich beverages such as cold drinks.
Do not consume too much coffee.
Do not consume too much sugar.
Do not consume too much fried or oily food.
Do not consume too much salt in food.
Stay away from alcohol and sugar-rich beverages such as cold drinks.
Do not consume too much coffee.
Do not consume too much sugar.
Do not consume too much fried or oily food.
Running - Jogging or running every morning, it will keep you fit.Cycling - If you want, you can also enjoy cycling. This will not only refresh your childhood memories, but will also keep you healthy.Walking in the morning - If you do not like to exercise or you cannot go to the gym, then it is best to go for a walk in the morning and evening.Dance - This is not only a good exercise, but also an art. Dancing will not only reduce your calories, but you will also experience an art inside you.Swimming - This is part of aerobic exercise. Swimming will reduce your cholesterol and calories and your weight will also be balanced.Climb the stairs - climb and descend the stairs after eating, this will keep your blood sugar levels balanced and you will feel fit as well.
Yoga - Apart from all these, you can also take the help of yoga. Yoga is proving beneficial for many people and this is the reason why even today people resort to yoga in many major diseases. There are many benefits of yoga asana in diabetes. You can do yoga like Balasana, Dhanurasana, Chakrasana.
Yoga - Apart from all these, you can also take the help of yoga. Yoga is proving beneficial for many people and this is the reason why even today people resort to yoga in many major diseases. There are many benefits of yoga asana in diabetes. You can do yoga like Balasana, Dhanurasana, Chakrasana.
And 10 Lifestyle Tips That All Diabetics Must Follow in Our Life:
1. A well-managed diet with a balance of carbs, protein, fat, and fiber.
2. Foods that are rich in protein and fiber can be helpful. Almonds, fresh fruits, and vegetables, walnuts, seeds, sprouts, whole grains, etc are all examples of foods rich in fiber.
3. Check your blood sugar levels several times in a day to ensure that your numbers are fiber.
4. Diet needs to be modified according to the severity of the disease, a person's weight, eating habits, etc. But roughly, "diabetics can have cereal with milk and fruit for breakfast; roti, dal, sabzi along with dahi or raita for lunch; a handful of almonds or sprouts for an evening snack; your dinner can be similar to lunch, but in smaller quantities," recommends Sheela.
5. Avoid refined carbs like maida and refined sugar. High-fat foods also need to be off the table for diabetics.
6. Include more complex carbs in your diet but in controlled proportions.
7. Stay away from aerated drinks and beverages if you have diabetes.
8. Avoid exercising on an empty stomach, unless their blood sugar levels are under control. Have a light snack before a workout if you have diabetes and workout in the morning.
9. Quit smoking and alcohol.
10. Exercise regularly and be physically active. Make sure you include strength training in your fitness routine.
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