1. What is diabetes?
Diabetes is a long-term disease in which blood sugar levels are higher than normal.
Normally, when we eat food, it turns into glucose, and the hormone insulin helps to transport that glucose to the body’s cells and use it as energy. In the case of diabetes, the body can not produce enough insulin, or the insulin can not work properly even if it is produced, as a result of which glucose accumulates in the blood and can gradually damage various organs of the body.
2. Why is it important to maintain a healthy diet, lifestyle and balance?
Diabetes is difficult to control with medication. Because it is a disease deeply related to lifestyle and daily habits. Therefore, lifestyle, diet and balance are very important.
Lifestyle: Lifestyle does this…
- Improves the effectiveness of insulin
- Reduces blood sugar levels
- Controls weight and energy
A sedentary lifestyle and irregular routine can worsen diabetes, so it is very important to live a proper lifestyle.
Diet: A healthy diet is very important for diabetics. The right food habits:
- Keeps blood sugar levels stable
- Reduces the sudden increase in blood sugar
- Provides the body with the necessary nutrients
Balance:
- Stress, anxiety, anger and lack of sleep
- Increases stress hormones in the body
This can cause a spike in blood sugar levels. Breathing exercises, meditation, positive thinking and relaxation. Again –
- calms the nervous system
- Maintains hormonal balance
- Helps to manage diabetes
Common symptoms of diabetes:
Maximum time you may notice these symptoms for diabetes:
- frequent urination
- Too thirsty
- Always hungry
- unintentional weight loss
- The body is weak and tired
- Dry or itchy skin
- Numbness or tingling in the hands or feet
- Blurred vision
- Delayed healing of wounds or cuts
Main causes of diabetes:
These reasons are mainly responsible for the occurrence of diabetes.
- Unhealthy eating habits (eating too much sweets, fried, junk food)
- Lack of physical activity or exercise
- Excess weight or obesity
- Diabetes can also be caused by heredity
- Stress and long-term depression
- sedentary lifestyle (lack of sleep, eating late)
- Insulin is not working properly, or a low amount of production in the body
Lifestyle
- Every day, sleep and wake up at the same time
- Get proper sleep, ensuring 7-8 hours of deep sleep every day. It’s good to sleep by 10 to 10:30 pm.
- Walk for at least 30 minutes and do light stretching, yoga after waking up
- Get morning sunlight for 10-15 minutes
- Take 1 glass of warm water in the morning.
- Get up from sitting after every 30 minutes and do light walking.
AVOID
- Do not eat late at night. It’s better to set a time for meals and don’t skip meals.
- Do not get stressed
- Avoid long sitting without any movement.
Diet
- Apple, Guava, Avocado, Pears
- Oats, Brown rice, Almonds, Pumpkin seeds, Sunflower seeds, Carrots, Spinach, Green peas
- Milk, boiled egg
AVOID
- Sweet or sugary items (soft drinks, sweets, sugar, honey, Jaggery, packaged fruit juice, sweet tea/coffee, processed foods, etc)
- Maida, white rice, white bread, pizza, burger, noodles, biscuits, crackers, etc
- Chips, fast food, french fries, alcohol, smoking.
Balance
- Deep breathing (pranayam)
- Practice positive thinking or gratitude
- Meditation or calm music for 10 minutes
AVOID
- Avoid argument, tension, overthinking, stress, mobile or screen, negative thinking (especially before sleeping and early morning)
Caution: This information is shared for general awareness and educational purposes. Everyone’s body is different, so if you have ongoing concerns, it’s always a good idea to consult a healthcare professional. Use this information mindfully.
