10 Health Tips to Control Diabetes

Health Tips to Control Diabetes

Assalamu Alaikum. Inshallah today we will discuss about 10 Health Tips to Control Diabetes . I hope you will benefit.

Health Tips to Control Diabetes

1.First Health Tips is Exercise regularly

If it is possible to walk a little regularly every day, running will not only help you to control your diabetes but also to keep you physically healthy. That’s why most doctors advise you to exercise regularly. Do some sweaty work

2. Put healthy carbohydrates on your diet

It is important to know which foods contain carbohydrates that affect blood glucose levels. Choose healthy foods that contain carbohydrates and be aware of the size of your portion.

Here are some healthy sources of carbohydrates:

1. Whole grains such as brown rice, buckwheat and whole oats
2. Fruits
3. Vegetables
4. Pulses such as gram, beans and lentils
5. Dairy foods such as yogurt and milk without sweets.

At the same time, it is important to reduce your fiber intake, such as white bread, white rice, and processed foods. If you are not sure if you are looking for high fiber foods then you can check the food label.

3. Do not stop eating salt during meals or reduce it

Eating too much salt can increase your risk of high blood pressure, which in turn increases your risk of heart disease and stroke. And when you have diabetes, you are already at risk for all of these conditions.

Try to limit yourself to a maximum of 8 grams (one teaspoon) of salt per day. Foods that have been packaged for a long time contain salt, so be sure to check the food label and choose foods that have less salt. If possible, limit the amount of salt you use during cooking

Cooking from scratch will help you keep an eye on how much salt you are eating. You can also get creative and substitute salt for a variety of herbs and spices to add that extra flavor.

4. Eat less red and processed meat

If you cut down on carbohydrates, you may start to get large portions of meat to replenish. But it is not a good idea to do it with red and processed meats such as ham, bacon, sausage, beef and mutton. All of this has to do with heart problems and cancer.

Try replacing red and processed meats

1. Pulses such as beans and lentils
2. Eggs
3. Fish
4. Poultry like chicken and turkey
5. Salted nuts

Beans, peas and lentils also contain a lot of fiber and it doesn’t affect your blood glucose levels too much – it makes a great change for processed and red meat and makes you feel full. We all know that fish is good for us, but oily fish like salmon and mackerel are even better. They are rich in omega-3 oils, which help protect your heart. Try to eat two portions of oily fish a week.

5. Increase the intake of fruits and vegetables

We know eating fruits and vegetables is good for you. The goal of overeating and eating them as snacks when you are hungry is always a good thing. It can help your body get the vitamins, minerals and fiber it needs every day to help keep you healthy.

Products like fruit juice are also counted as added sugar, so go for whole fruit instead. It can be fresh, frozen, dried or tinned (in juice, not syrup). And it is better to eat all day instead of a large portion at once.

You may be thinking about fruit and you should avoid it because it is sugary? The answer is no. Whole fruits are good for everyone and if you have diabetes it is no different. The fruit contains sugar, but it is natural sugar. This is different from sugar added to things like chocolate, biscuits and cakes (also known as free sugars).

6. Increase physical activity

Physical activity is regular exercise, running, doing some physical work, that is, gardening after doing physical work. This helps to reduce the extra calories stored in your body. Keeps your mind and mentality good.

7. Choose healthy fats

We all need fat in our diet because it gives us energy. But different types of fats affect our health in different ways.

Healthy fats are found in foods such as unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil, and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart disease. They are mainly found in animal products and prepared foods such as:

1. Red and processed meat
2. Ghee
3. Butter
4. Lord
5. Biscuits, cakes, pies and pastries.

It’s still a good idea to reduce oil consumption in general, so try grilling, steaming or baking foods instead.

8. Stop calling food ‘diabetic food’

Calling food ‘diabetic food’ is now against the law. Because there is no evidence that these foods give you special benefits other than eating healthy. These often contain similar products as fats and calories and can still affect your blood glucose levels. These foods can also sometimes have laxative effects.

9. Reduce sugar intake

We know that cutting sugar can be really difficult in the beginning, so small practical swaps are a good starting point when you are trying to reduce excess sugar. Sugar-free drinks without sugar, energy drinks and fruit juices can be a good start to replace with water, plain milk or tea and coffee.

You can try low or zero-calorie sweets (also known as artificial sweeteners) to help reduce your diabetes. Cutting out these added sugars can help you control your blood glucose levels and reduce your weight.
If your diabetes treatment means you get hypotheses, and you use sugary drinks to treat them, it’s still important for your diabetes management and you shouldn’t cut it. However, if you have regular hypos, it is really important to discuss this with your diabetes team.

10. Drink regular mineral and vitamin drinks

There is no evidence that mineral and vitamin supplements can help you manage your diabetes. So, unless you are asked to take something by your healthcare team, such as folic acid for pregnancy, you do not need to take supplements.

It is better to get the required nutrition by eating a mixture of different foods. This is because some supplements may affect your medication or make some complications of diabetes worse, such as kidney disease.

Get two extra tips :

1. Stop calling foods ‘diabetic foods’

Calling food ‘diabetic food’ is now against the law. Because there is no evidence that these foods give you special benefits other than healthy eating. They often contain similar products, such as fats and calories, and can still affect your blood glucose levels. These foods can also have occasional laxative effects.

2. Of course remember

Being physically active goes hand in hand with healthy eating. It can help you manage your diabetes and reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.

Try to focus on moderate-intensity activity for at least 150 minutes a week. It is any activity that increases your heart rate, allows you to breathe faster and feel warmer. You will still be able to talk and will only have a slight shortness of breath. And you don’t have to do all 150 minutes at once. Break it into bite-sized portions 10 minutes a week or 30 minutes 5 times a week. Try to follow 10 health tips to control diabetes. If you follow 10 health tips to control diabetes will be helpful for you.

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