Diabetes is considered a lifestyle disorder. The term lifestyle disorder means two things.
Ayurveda explains a variety of diet and lifestyle tips for diabetic patients listed below to have a healthy body and strong mind, despite being diabetic.
1.Check your blood sugar levels regularly
Blood sugar level indicates how well your diabetes is in check.
High blood sugar level (hyperglycaemia) or low blood sugar levels (hypoglycaemia) in your blood pose a serious threat to your health.
Hypoglycemia is a state in which the blood glucose levels lie below the normal limit (80 mg) thereby
negatively affecting the working of the entire body.
Common symptoms: lethargy, irritability, sweating, weakness in the leg muscles.
A person might suffer from brain damage in severe cases.
Hyperglycaemia is the condition in which your blood sugar level exceeds 120 mg.
Common symptoms: long-term symptoms include kidney, nerve damage and heart disease
Suggestion: Check your blood sugar levels at a regular interval with a glucometer.
For type 2 Diabetes, you should measure glucose levels once before a meal and once two hours
after a meal to be done at different times.
If you have type 1 Diabetes, you must get a 7 point check before and after meals, along with a reading at 3 am.
2. Check your HbA1 twice a year
HbA1c (Haemoglobin A1c) blood test indicates the level of your diabetes management.
It will give you an idea about your average blood sugar levels.
A diabetic must get his / her HbA1c levels tested after every 6 months
You must get your HbA1c levels tested after every 6 months and you should maintain the level below 7% to avoid any complication.
If your average HbA1c level is above 7%, you are prone to diabetes-related complications.
Suggestion: This test must be done twice a year ( every 6 months) or once in three months depending on your diabetes management.
You don’t need to fast for this test.
You can take the assistance of your doctor.
You must monitor your diet.
The quality & the quantity of your food intake impacts your blood sugar levels & weight.
Some suggestions related to right food are listed below.
Include spices like turmeric, curry leaves, clove, black pepper that contain antioxidants which would help you for effective diabetes management.
Refined cereal products like bread, polished rice, noodles must be avoided as including them in your diet would raise blood sugar levels.
You must avoid processed foods like cakes, ready-made foods loaded with fats.
4.Keep your cholesterol in check
You are at a risk of having high bad cholesterol level, also increasing the risk of suffering from heart disease and stroke. It leads to clogged arteries which make you more vulnerable to heart disease and vascular problems.
Suggestion: Healthy diet and regular exercise can keep your cholesterol levels in check.
High-fat foods like sweets, junk food must be avoided.
Food like fish, onion, brown rice etc. Can help reduce cholesterol.
Regular physical exercise would help you to maintain normal blood sugar levels.
It enhances your lung capacity, reduces cholesterol levels while improving the overall functioning of your body.
Few guidelines are listed below for you before you hit the gym.
It’s good to check your blood sugar levels before and after exercise and you must avoid exercising if your blood sugar levels are too high or too low.
You must eat after exercise to avoid fall in the blood sugar level.
You must avoid exercise if you have severe complications like kidney problems and wounds.
Exercise at least 4-5 times/week to maintain your blood sugar in check.
For diabetic people, 30-60 minutes of massage with 5-10 minutes of steam therapy at least once a week is very effective in controlling Diabetes.
As per International Diabetes Federation, 450+ million people are suffering from Diabetes globally. By adopting an Ayurvedic way of living, you can enjoy a healthy life free of diabetes complications by following the mentioned suggestions.
6. Pranayama & Meditation
Psychological factors are as important as physiological factors in causing diabetes.
Research (external link) has proven that stress can cause as dreaded a disease as cancer, let alone diabetes.
Hence, it’s important to practice meditation.
Meditation is an equally important tool to keep the mind calm, composed and concentrated. Meditation if done properly, can lead to a stress-free mind and a disease-free body.
You can go for meditation irrespective of your religious beliefs.
Just consider it as a mental exercise for better glucose control.
Mindful breathing, rhythmic breathing, controlled breathing, Pranayama are variants of meditation that are instrumental in maintaining a sound psychological balance.
Pranayama paves the way to a stress-free living with a healthy mind.
Suggestion: To start with Pranayama, it’s essential to consult a Yoga expert and get the basics right.
7. Oil massage and steam therapy
Skin is the largest organ of the body and it’s the easiest organ to use for toxin elimination.
As per Ayurveda, massage helps to
Improve the blood circulation all over the body
Relieve physical stress, reduce inflammation
Relieve mental stress and relax the mind
Improves your muscle strength so that you can indulge more in exercise and sports without getting tired quickly.
Helps you to sleep better.
The oil massage melts away the toxins from the body.
Steam therapy after a massage helps to eliminate these toxins out of the body.
For diabetic people, 30-60 minutes of massage with 5-10 minutes of steam therapy at least
once a week is very effective in controlling Diabetes.
As per International Diabetes Federation, 450+ million people are suffering from Diabetes globally.
By adopting an Ayurvedic way of living, you can enjoy a healthy life free of diabetes complications by following the mentioned suggestions.