Diabetes: The Dos & Don’ts

DOs

Awareness is the first step to fight any disease. Clear your doubts.

Exercise:
Regular physical activity, 45-60 minutes per day and 10-15 minutes weight training exercises for better control of sugars.

Diet:
Distribute your meals into small courses.

Eat every 2-3 hours. Make sure that you have three proper meals and light snacks in between.

Eat a healthy, balanced diet including food from all food groups.

Regularity: Regularly monitor your blood sugar and take your medicines on time. In case of any side effect, talk to your doctor immediately.

Other Parameters: HBA1c (once in 3 months), Lipids, Micro albumin, eye and foot examination once in a year. Screening for diabetic complications can detect problems at early stage.

Watch for Hypoglycaemia

Discipline in sleep, work, diet and exercise.

DON’Ts

Smoking:
Quit smoking as it causes narrowing of blood vessels and increases risk of developing high blood pressure.

Alcohol:
Limit alcohol consumption (60ml per week)

Salt:
Limit your salt intake: Less than 5grams/day.

Irregular Eating Habits:
Taking too much food at a time increases sugars rapidly. Taking no food or fasting may cause excessively low blood sugars (Hypoglycaemia).

Do Not Take Simple Sugars:
Fructose and glucose are some simple sugars that diabetics must avoid. The simple sugars are found in cold drinks, sweet punches, sugary desserts, many fruit juices, and many other drinks.

Skipping Meals or Medications:
Do not skip meals or medicines. Never self-adjust medication dosage unless guided by doctor.

Fried Foods:
Instead bake, boil, poach or sauté in a non-stick pan. Use less oil in cooking (2-3 teaspoons per day)