As every diabetic knows, the unhappy truth of living with diabetes is that the don’t-list is much more extensive than the do-list. This makes diabetes management the foundation for living well. One of the first steps toward diabetic management is to educate yourself on what you should and should not do. So here are some helpful pointers for managing diabetes and maintaining appropriate glucose levels that will allow you to live your life, worry-free:
1. Keeping calm and managing stress levels
It’s no secret that stress can cause your blood sugar to rise, as confirmed by the NIH. So if you want to live your days stress-free, we’d suggest you find some relaxing hobbies that you enjoy. Try going for a stroll, reading, listening to music and gardening, or whatever it may be that helps you cope.
2. Eating a balanced diet
A balanced diet is critical for diabetes management since what you eat directly impacts your blood sugar levels. When we say "balanced," it implies eating the right food from the different food groups so as to ensure you get all the nutrients in the required amounts and proper proportions for your body to function properly.
Carbohydrates from high-fiber foods such as whole grains (unpolished cereals and millets), legumes, peas, beans, oats, barley and some fruits with low glycemic index and glycemic load needs to be consumed.
Diabetics should be encouraged to consume 6 small meals a day. It is recommended that 12–15% of total calories be derived from proteins. Reduced intake of fatty foods is recommended as they may result in obesity which in turn can cause diabetes. Fruits and vegetables are naturally low in calories and high in vitamins, minerals, and fibre. They also enhance the flavour and variety of every meal. Choose a rainbow of colours to get the most variety of vitamins and minerals.
Apart from these, starchy and oily food and foods high in fat, salt, and sugar should be strictly avoided. It is advisable to consult a registered dietitian/nutritionist for a customised diet plan.
3. Exercising regularly
An active lifestyle helps keep your blood sugar levels under control and aids in diabetes management. If you aren't already active, it's time to get started. You can join a gym, simply walk, ride a bike, or play active games. Most days of the week, your objective should be 60 minutes of physical activity.
However, all decisions regarding the initiation of exercise programs for diabetics should be taken in consultation with a physician/diabetologist.
4. Keeping a tight rein on alcohol intake
For diabetic patients, alcohol should be avoided. There are two reasons for the same. Firstly, in the fasting state, alcohol may produce hypoglycemia. Secondly, it can further aggravate dyslipidemia, obesity, fatty liver and also worsen blood glucose levels.
5. Following the advice of your healthcare practitioner
You may be tempted to forego it, but following a doctor and dietician-approved plan would undoubtedly add to your good health records. While it is good to research and read up on health tips around diabetes, only your doctor and dietician will be able to give you customized advice regarding medications, diet, and exercise to tackle your needs.
Along with these nutrition and lifestyle changes, you can add Horlicks Diabetes Gummies to your daily routine. Have 2 Horlicks Diabetes Gummies before any meal#. It contains mulberry leaf extract which inhibits the activity of the enzyme (alpha-glucosidase) responsible for carbohydrate breakdown into simple sugars. Inhibition of this enzyme activity slows the breakdown of carbohydrates. This results in lower blood glucose rise in our blood which helps manage blood sugar levels~.
You'll be able to better control your diabetes and general health with these simple guidelines. The more you know about the things that affect your blood glucose level, the better you'll be able to predict variations and plan ahead.
This article is intended as general guidance only and is primarily based on the sources referred herein. HUL does not endorse the advice, opinion or other information provided in this article. Please consult your doctor for specific conditions or queries before making any changes to diet and food intake.
#Not to exceed the stated recommended daily usage. (Refer pack for more details) ~Based on published scientific literature on efficacy of Mulberry leaf extract to help manage post-meal blood glucose levels.
- Diabetes Care. 1992 Oct;15(10):1413-22
- ICMR Guidelines for Management of Type 2 Diabetes 2018
- Diabetes Technol Ther. 2012 Jan;14(1):83-98