Diabetes can be a frustrating illness because of the lifestyle you have to lead. Since you have to keep your blood sugar level under control and keep complications at bay, it may be so much for you to handle.
However, thinking about it may increase your stress level and even worsen your condition.
Having diabetes means eating healthy food, exercising often, taking medications and having support from your family to help you manage your disease.
There are certain things to do that will help your struggle. Simply take it one step at a time and stay consistently.
Below are a few things you should do everyday if you’re diabetic:
1. Monitor Your Blood Sugar
The most important you should do if you’re diabetic is always monitor your blood sugar level. This lets you make necessary adjustments and reduce the risk of complications associated with diabetes.
You should check your fasting blood sugar level as well as your postprandial blood sugar level. That means checking your blood sugar level first thing in the morning and then about two hours after breakfast, respectively. This way, you help reduce the risk of developing diabetes-related complications.
The goal should be 96mg/dL for your fasting blood sugar level and 120mg/dL for your postprandial blood sugar goal.
You can check your blood sugar level easily at home with or without help. You just need to get a blood sugar monitoring kit that includes needles for pricking your finger, test trips and a small machine called a meter that is responsible for reading your blood sugar level.
When you have the kit, simply use the needle to prick your finger a bit. Then squeeze a drop of blood
Once you have the kit, all you need to do is prick your finger a little with the needle, squeeze a drop of blood onto a test strip and insert it into the meter. Within a few seconds, you’ll have the results in front of your eyes.
2. Walk Around
Regular exercise is a healthy way to manage diabetes, as it helps lower blood sugar. It increases your body’s insulin sensitivity, which means your cells can absorb sugar from the bloodstream in a better way and then use it as energy for your body.
Exercising will also allow the muscles absorb sugar and use it to produce energy, even without insulin.
A good suggestion? Walking. Brisk walking or strolls at a pace that is convenient but increases your heart rate is ideal for diabetics.
According to a study published in 2005, it is suggested that walking is one of the best activities for the health of diabetics.
Another study that examined twelve Type 1 diabetes patients for over eighty-eight hours found that walking especially after meals has significant impacts on the postprandial glucose excursions.
Experts recommend that you take a thirty minute walk for at least five days a week for diabetics.
3. Oil Pulling
Oral hygiene is important for everyone but it’s even more important for diabetic patients.
Diabetes can cause lots of changes in the oral cavity that can cause an increase in oral health issues such as gingival hyperplasia, pyorrhea, candidiasis, bad breath, dental decay and xerostomia.
Certain reports state that there is an increased incident of gum disease among diabetic patients.
Oil Pulling is an effective practice for better oral health
A 2017 study published that oil pulling had overall health benefits, apart from its oral health benefits.
Here’s how oil pulling works :
• Start by putting a tablespoon of extra virgin coconut oil in your mouth
• Swish it around in your mouth for twenty minutes
• Spit it out and then go on to brush your teeth the way you normally would
This should be done every morning before having breakfast. Don’t gargle the oil and don’t swallow it.
4. Have Coconut Oil Daily
If you’re diagnosed with diabetes, then you should include extra-virgin coconut oil in your meal plan.
Coconut oil helps to keep your blood sugar under control by boosting the secretion of insulin. It contains medium-chain fatty acids which helps reduce the risk of type 2 diabetes.
According to one study, diet that is rich in medium-chain fatty acids could help combat obesity and help fight insulin resistance.
Another study says that lauric acid in coconut oil protects against dyslipidemia induced by diabetes.
Even though coconut oil is important for the health of diabetics, it is important that you consume it in moderation or you may be at more risk of developing a heart disease. One or two tablespoons of extra-virgin coconut oil is enough for a day.
5. Drink Lemon Water
Lemon is great for people who suffer from diabetes. Infact, it on the list of recommended foods for diabetics. It contains vitamin C, which is a powerful antioxidant that helps fight against oxidative damage in the body. Free radicals that cause oxidation damage cells and membranes, it also makes it a lot more difficult to manage your blood sugar level.
A study published in 2014 states that flavonoids, naringenin and naringin, found in citrus are great and have positive effects on metabolic syndrome.
Lemon also has soluble fibre that helps lower blood sugar. Soluble fiber can also help reduce the risk of a heart disease by reducing lower blood pressure and cholesterol while also helping you lose weight.
To use, simply squeeze lemon juice from a half part of a lemon. Pour the juice in a glass of lukewarm water. You could even add a little organic honey and mix well into the solution.
You should drink it first thing in the morning, even before breakfast. It’s a lot more effective on an empty stomach.
6. Drink Cinnamon Tea
Cinnamon tea is another food that is beneficial for diabetic people. It contains ingredients that help promote the metabolism of glucose. It also aids the body in its response to insulin. As a result, it has a great abilities to normalise blood sugar levels.
One study reports that taking a few grams of cinnamon per day decreases LDL cholesterol, serum glucose, triglyceride and total cholesterol. Therefore, including cinnamon in your diet as a diabetes patient will reduce your risk of developing complications associated with diabetes and cardiovascular problems.
To make cinnamon tea, simply steep one cinnamon stick (medium sized) in hot water and leave for ten minutes. Strain and drink the tea at least once everyday.