Important Lifestyle Changes for Diabetes Management

Diabetes is one of the most challenging diseases to live with.

The number of people getting affected by it is on the rise and it’s important to have a system in place which enables timely diagnosis and effective treatment. Diabetes is a chronic condition in which the blood sugar level shoots up. If left unchecked, it can lead to grave complications like heart diseases, cataract and deep skin ulcers. Almost 80% of the condition, especially type 2 diabetes, can be brought under significant control by adopting a few lifestyle changes.

Let’s consider some such lifestyle changes:

Diet

Thriving on a diabetes-friendly diet is very important for a diabetes patient. But the problem comes in identifying such a diet. The diet should be balanced and one should setup a steady, regular eating schedule. A standard meal for a diabetes patient should include high proportions of unsaturated fatty acids, antioxidants, fiber and vitamins. Make sure you avoid foods rich in saturated fats and cholesterol as they up the risk of coronary diseases. At the same time, incorporate more and more fibre-rich foods, fruits, veggies and whole-grain foods into your diet.

Weight Management

Being overweight is the number one risk factor for diabetes, especially type II diabetes. And if you are overweight and diabetic, you should try losing weight at war-footing. Obesity can lead to an increase in the blood glucose concentrations and the resistance to insulin and this can complicate the management of the disease. A patient would need to go for a customized weight-loss programme under supervision of a qualified doctor. In the long run, many benefits would come along: patient’s dependency on diabetic medications will be reduced, insulin action will be improved and it will also keep hypertension and cardiovascular diseases at bay.

No Smoking

If you’re a diabetic, quit smoking for Hevaen’s sake! Tobacco hampers the flow of blood in the body which can complicate the impact of diabetes and lead to serious consequences. And of course, there are other health hazards attached to tobacco which we need not mention here.

Exercise

Physical activity is another vital aspect of a good diabetes management programme. You will need to establish a regular exercise regime. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity will body’s response to insulin. Even light activities such as normal housework, gardening or being on your feet for longer stretches of time, can bring down the blood sugar level. Exercise will also lower the chances of diabetes leading to further consequences.

A To-Do List

1. Consult a doctor before embarking on a fitness programme.

2. Keep an Exercise Schedule

3. Sleep Well

4. Know your Blood Sugar Level and Monitor it Regularly

5. Stay Hydrated

Going Vegetarian

Studies have pointed out that vegetarians are less prone to develop type II diabetes. In a case study, 21 people suffering from diabetic nerve damage were asked to switch to a vegan diet. 17 out of them reported that their pain has completely disappeared. Meat is loaded with fat which is awful for diabetes. Also, vegetarians consume less proteins as compared to the meat eaters and this lowers the chances of kidney damage and improves glucose tolerance.

Relaxation Therapies

Not many people realise this but stress and anxiety can also increase your vulnerability to developing diabetes. Stress causes the release of the pituitary hormone ACTH which, in turn, increases the release of stress hormone cortisol from the adrenal glands. Now cortisol indirectly affects blood glucose level in the body. Use relaxation therapies and deep breathing techniques to kill stress.

Diabetes Foot Care

Nerve damage caused due to diabetes can make you less able to feel injury or damage to your foot. If you suffer from diabetic foot, you must undergo frequent foot examination to find out about possible nerve damages. Wash your hands and feet daily with mild soap and lukewarm water. After this, gently dry your feet, particularly in between the toes, as it will check the infection from developing in the moist areas. Use clean socks and shoes.

Benefits of Apple Cider Vinegar

Apple Cider Vinegar


It's probably the last thing one might think of regarding a healthy diet; but apple cider vinegar goes a long way in helping us to sustain our bodies. It's a great aid for weight loss, it improves heart health, eliminate heartburn or acid reflux and, even helps your liver.




Digestion, Weight-loss & ACV: 

• Apple cider vinegar helps control cravings by reducing ghrelin (the 'hunger' hormone that's produced due to an empty stomach). 
• Keeps you feeling full for longer. By having the ability to delay the gastric emptying time, ACV allows you not to get hungry as quickly.  
• ACV can also improve nutrient absorption - helps specific digestive enzymes and beneficial bacteria.
• Helps in breaking down fat.
• Fixes your pH balance.

Cardiovascular 'Heart' Health:

• Helps in reducing the hardening of the arteries (atherosclerosis)
• Also helps in reducing high cholesterol and hypertension, without any side effects.
• It has also been reported that a daily dose of apple cider vinegar in water has high blood pressure under control in two weeks! 

Gatorade be Gone.. Electrolyte Boost

•  Apple Cider vinegar has the same effects as all those thirst quenching drinks. Its full of electrolytes.  

Sore Throat? :

• Gargle with two tablespoons of apple cider vinegar and a quarter cup (pre-boiled) lukewarm water. It kills what you don't want. Try it and notice the difference.

 Diabetic? Perhaps Apple Cider Vinegar can help:

• Helps in lowering body's need for insulin. By slowing the release of sugar from your food into the bloodstream, ACV can aid in controlling & stabilizing blood glucose levels, in turn affecting insulin production and taking stress off your pancreas. 
• When your blood sugar is balanced, you are less likely to crave carbohydrates.

Protect thy Liver... you need it!! 

• The acetic acid present in apple cider vinegar may have the ability to protect our liver cells.

Nausea, Heartburn, Indigestion, Upset Stomach..... oooh

• Apple Cider Vinegar is almost always an immediate relief for all the above. The upside to ACV (as compared to the tums and pink fluids) is that it helps treat and potentially cure long term. While most heartburn relief medications are a cover up that mask the problem, this vinegar also improves nutrient absorption. helps specific digestive enzymes and beneficial bacteria (pro-biotic).

External Use - Cleanse your body:

• Use apple cider vinegar for acne, or even to cleanse your face.
• Soak in a tub of water and some apple cider vinegar to balance your body's pH.
• Can help in reducing dandruff

Be Clean & Green - Household Cleaner:

• With it's anti-viral properties both inside and outside the body - ACV has also proved itself worthy on counter tops too. Replace chemical cleaners (that can be fatal to our hormones) for apple cider vinegar and water to kill bacteria and viruses that can linger on surfaces. Sometimes it may shock you, but these natural product cleaners can sometimes outdo the chemical cleaners. Give it a try!

Although I usually like to write short and sweet, it's a shame not to include all the other known benefits of apple cider vinegar. So here what else it can benefit you with:  cures for allergies (including pet, food and environmental), sinus infections, acne, high cholesterol, flu, chronic fatigue, candida, acid reflux, sore throats, contact dermatitis, arthritis, enhances appearance of complexion, eczema, and gout.

 HOW TO: 

Salad Dressings, Marinades, Sauces, Dips, Juice, or take it as a shot of alcohol (with water).

DRINKS

Recipe 1: My top recipe is a couple tablespoons of apple cider vinegar in a cup of water
Recipe 2: Variation of recipe one is to do my D'tox drink: full lemon squeezed in cup of water with 2tbsp acv.
                   (you could add honey to taste, but it's better without - opt for natural sweeteners like stevia )
Recipe 3: ACV Cocktail - 1 tbsp  apple cider vinegar + 1 cup Sparkling water + ½tsp maple syrup

SALAD DRESSINGS

Recipe 1:  Mustard-Shallot Vinaigrette

1 tbsp minced shallot
1 teaspoon dry mustard
¼ teaspoon dry granulated garlic
¼ cup raw unfiltered apple cider vinegar
¾ cup extra virgin olive oil (more or less depending on how thick you make the vinaigrette)
sea salt and freshly ground pepper to taste 

Recipe 2:  Pizzeria Style Vinaigrette
¼ cup raw unfiltered apple cider vinegar
1 teaspoon dried oregano leaves
½ teaspoon dry granulated garlic
½ teaspoon dry mustard
¾ cup extra virgin olive oil – more or less as you like it
sea salt & freshly ground pepper to taste

Recipe 3: Sun Dried Tomato dressing
11/2 cup extra virgin olive oil
1/3 cup apple cider vinegar 
1/2 lemon - juice
1/4 tsp sea salt
1 tsp honey
1 tsp mustard (powder or liquid)
2 tbsp mixed fresh or dried herbs (choose from basil, rosemary, dill, chives, dried onion bits, thyme, sage, parsley)
2 - 3 cloves fresh garlic chopped
5-6 drops of hot red pepper sauce (or to taste)
2 tbsp. sun dried tomatoes.
Optional:  add 2 tbsp. capers

 

Don't take Apple Cider Vinegar on it's own, the acid can be too harsh on the throat. Mixing & diluting it with a little bit of water is all you need.

Remember Apple Cider Vinegar has a strong taste, if you're not used to it yet, you could always start with a lower dosage, and work your way up.  If you can't go without adding some type of sweetener then opt for something natural. Please avoid the artificial sweeteners at all costs and if possible least for the white sugar last.