There are various types of diabetes( type 1 type,2, and gestational), which disturb the system of body sugar circulation. This disturbance leads to health issues. For this type of issue, meditation plays a cubical role in control. Most of the time meditation helps a lot to control the issues. It also helps to minimize the long-term complications and keep your lifestyle healthy. In this blog we will discuss diabetes and how to control it with some techniques which are given below. Let’s start with diabetic-friendly nutrition.
Diabetic-friendly nutrition
Diet plays an important role in managing diabetes. Some things that you need to add to your lifestyle help you to Live life happily and tension-free. It also gives you a healthy lifestyle and improves your overall health.
- Whole foods: To balance your meal which includes fruits and vegetables, whole grains like brown rice pulses, and add some protein as well like fish, chicken, and other healthy fats.
- Carbohydrates: They are the body’s energy source but their effect on blood sugar levels is very rapid. You should focus on the complex carbohydrates like grain beans and non-starchy vegetables. They digest slowly and control the rise of blood sugar. Avoid having simple carbohydrates like white bread, sugary drinks, and other fried snacks.
- Fibers: It has the ability to slow down digestion and control absorption of sugar by the body. It was recommended to have 25 to 30 gm of fiber per day to keep your digestion good.
- Protein: It includes fish, poultry without skin, tofu, and many more you should add in your diet.
- Stay hydrated: you should drink 7 to 8 glasses per day and avoid the sugary drinks, soda, and others that raise your blood sugar level.
- Portion control: avoiding the over consumption of food also leads to weight gaining and all the nutrients should be added in your meal. It helps you to improve your overall well being
The power of movement: embracing regular physical activity:
Daily exercise is most effective for your body and active lifestyle and improves the insulin and lowers sugar levels and reduces the overall well being and risk of cardiovascular complications.
- At least do a moderate exercise for 60 minutes a day to achieve your Goals and help to manage your weight
- Finding joy Movement: Is the way to adhere to daily exercises like outdoor Games and make you look forward to improving your health.
- Monitoring blood sugar and exercise: Monitoring your blood sugar level from time to time is necessary, before and after the exercise. It helps you to understand how your body is improving and modified your diet plan accordingly. Carry your snacks with you during exercise or any other reason in case your blood sugar level is getting low.
Effectively stress management techniques:
Stress can play a major reason for the rise of blood sugar levels. so you should follow some instructions given below,
Mind-body practice: do some relaxation techniques like deep breathing exercise, yoga and many more like these. It calms your mind and gives you a stress Free environment.
Engaging in enjoyable activities: you can do painting, gardening, or spending some time with your friends or loved ones to bring some enjoyable time in your life.
The power of sleep: rest and restoration for blood sugar control
Taking necessary sleep is important for diabetic patients. at least 7 to 8 hours sleep per day. Lack of sleep disturbs your hormones and increases the insulin production in your body, making it tough to manage glucose.
Limiting screen time: avoid screen time before bedtime, ultraviolet radiation released from these devices is very harmful for your body, and it also disturbs your sleep schedule.
Creating a relaxing bedtime routine: to make a calm bedroom and good sleep you should read the books, listen to the music, and practice some bedtime exercise. It helps you to sleep restfully.
Regular monitoring and collaboration with your Healthcare team
Develop a monitoring plan: you should make a plan to check your sugar level every week. It gives you an idea of your health and minimizes the risk of bad conditions.
Keeping accurate record: take your accurate record of your sugar levels reading before the meal or after the meal. So it helps you to identify your progress journey. And make adjustments if needed.
Open Communication: Regular check up is very important for diabetic patients and consult the doctor at least every week it gives you a suggestion to improve your progress report.
Conclusion
To control diabetes the most effective solution is meditation, 5 minute meditation or breathing exercise give you a stress free or healthy lifestyle. By doing Some changes in your daily routine like a balanced diet, physically active, by stress management and taking necessary sleep. These things change your lifestyle completely or you can live life happily with diabetes. And it improves your health as well.
