Food and HealthHealthcareLifestyle

How can you keep yourself away from diabetes?

If you are failing again and again to control your blood sugar level, there is only one reason behind it the poor awareness about the body need for glucose and how to control the fluctuating sugar level.  In the body, pancreas hormones are responsible for controlling the glucose level in the body.

“According to American Diabetes Association, a normal person’s blood sugar level should be less than 100 mg/dl before a meal and less than 140 mg/dl 1 to 2 hours after the meal.”

The main function of the pancreas is to exclude insulin hormones before and after the meal.  They also give signals if the body requires glucose and when the need for glucose is at a normal level.  When these pancreases don’t work properly and stop hiding the insulin or hides excess insulin than the requirement of the body, then it harms the blood vessels and nerves. It could be a cause of Heart attack, diabetes, stroke or high blood pressure.

You will have the following symptoms if your blood sugar level is increased:

  • Blurred vision
  • Increased thirst
  • Fatigue
  • Frequent urination

If you have any of the above-mentioned symptoms, you may have increased blood sugar.

Do you really want to control your blood sugar level?

Watch here:

Here is how you can do it:

  1. Cut down your sugar intake: Eating directly or any sugar food can put you on the higher risk of developing diabetes. So you need to control the amount of sugar you take in daily routine.
  2. Follow Diet plan: Don’t be an empty stomach for a long period.  Take a small meal every 2-3 hours.
  3. Control Diet: Always monitor your food portions intake. The fewer intakes of calories can help to reduce blood sugar levels.
  4. Quit Smoking: Smoking not only puts you on a higher risk of developing diabetes but also it can lead you to many other diseases like cancer, tumor, etc.
  5. Give up fast food: Consumptions of fast food links you to other heart disease and obesity because they are in high in oil and refined grains. Cutting down these foods can reduce the risk of developing diabetes.
  6. Do Exercise: Exercise helps to reduce your body sugar level. Regular exercise can increase the sensitivity of the body insulin and also helps to absorb the glucose from the blood.
  7. Lose weight: The majority of developing type-2 diabetes is overweight. If you are overweight, then you need to control your weight.
  8. Improve vitamin D: Vitamin D is very important for controlling the blood sugar level.  Take an accurate amount of vitamin D for reducing the risk of developing Diabetes.
  9. Stay hydrated: Intake of the proper amount of water can reduce your risk of diabetes. Drinking water regularly re-hydrates the blood and decrease the sugar level.
  10. Increase fiber: Fibre helps to slow down the curb digestion and promotes to absorb sugar. Fiber-rich foods are like banana, apple, bread, beans, etc.
  11. Monitor carbohydrate: Carbohydrates are also known as the source of sugar. They can increase the sugar level in the blood.  So you should always keep eyes on carbohydrate intake. Else you should avoid or limit your intake of carbohydrate-rich foods like rice, fruits, yogurt, potatoes, sweets, etc.

 If you are diabetic and your Sugar levels can get out of control, If you don’t follow below mentioned:

  • Take diabetes medicines
  • follow the meal plan
  • Do regular exercise
  • Don’t take so much stress
  • Check blood sugar levels

Note: Even after following all these things, if your sugar level is not under control then you need to consult your doctor.

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