Diabetes is a widespread disease which generally occurs due to inadequate production of insulin by the pancreas or when the cells of the body do not respond to the insulin produced. According to an article in The Hindu from November 2019[1], one in six people with diabetes in the world is from India. The numbers place the country at number two with an estimated 77 million diabetics.

I personally know many diabetics in my circle. My parents have had diabetes for over 10 years now. They are also living proof that diabetics can have normal lives by following some discipline and shifting to healthier lifestyle choices.

Here are 3 simple ways to control blood sugar levels and stay protected:

1. Healthy diet and nutrition – 

   The key to staying healthy is controlling one’s dietary intake. This includes things like opting for well balanced meals, eating periodically and focussing on right nutrition. Diabetics need to be aware of food items that affect blood sugar levels such as those high on fat or carbohydrates. It’s also important to understand the right quantity of food one should consume as well as combinations of food types.

Staying hydrated at all times can control blood sugar levels as dehydration has adverse consequences.[2] Adding supplements like Ensure Diabetes Care by Abbott along with regular and prescribed medication can help in effectively controlling diabetes in India.  Ensure Diabetes Care starts working from day 1 and helps control blood sugar levels in 4 weeks.

2. Following an exercise regime – 

   Lifestyle changes such as introducing yoga and exercise in the daily routine help diabetics. Physical activity in any form, that is age appropriate, uses sugar for energy more efficiently thereby controlling insulin levels in the body.[3] One can even opt for simple gardening, aerobics or household chores that require being on the feet for extended periods. This can counter obesity or sedentary habits that generally lead to higher blood sugar levels.

3. Avoiding or reducing stress levels –

   Indulge in relaxation activities that calm you and reduce anxiety. Meditation is a great way to reduce stress. When one is stressed or sick, the body tends to produce stress related hormones that raise blood sugar levels. High blood pressure is directly linked to higher sugar levels.[4] Getting adequate sleep is critical as lack of it can adversely impact blood sugar levels, lead to weight gain and ultimately circle back in the form of worse sugar levels.[5] Learn effective techniques to cope with stress and stay healthy – both physically and mentally.

Simple modifications to lifestyle can protect diabetics from more harmful effects of this deficiency. While infections can occur due to any reason, controlled blood sugar levels help reduce risk of complications from these infections. Better awareness of factors that influence blood sugar level, can help better preparation to control it. The right kind of care, control and change can lead to a fulfilling life even with diabetes.

How do you control diabetes for yourself or your loved ones? Share the mantra with us in the comments section.

References:

[1] https://www.thehindu.com/sci-tech/health/india-has-second-largest-number-of-people-with-diabetes/article29975027.ece

[2] https://www.diabetes.co.uk/food/water-and-diabetes.html

[3] https://www.cdc.gov/diabetes/managing/active.html

[4] https://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/blood-sugar-other-hormones/

[5] https://www.sleepfoundation.org/excessive-sleepiness/health-impact/sleep-longer-lower-blood-glucose-levels