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How to control diabetes

Diabetes has become a very common medical condition today. Diabetes occurs for many reasons. Therefore, the general diet of each person should be planned on the basis of the amount of medicine taken and the duration of sleep. Diabetes and many of its complications can be controlled to a large extent through proper diet and exercise.

How to control diabetes

            Diabetes can be controlled through diet

Do not avoid rice completely

Most of the people who hear about diabetes think that they should give up rice. But you don't have to give up rice completely. Excessive use of greens should be controlled. Prepare dishes with coriander instead. It is better to make bread with broken wheat flour, oatmeal, etc. Eating whole grains can also help control blood sugar levels. Along with this, the availability of vitamin B etc. will also increase.

Reduce salt

Another medical condition that affects diabetes is hypertension. Controlling sugar intake and reducing salt intake can also help control blood pressure. It also reduces the risk of developing diabetic nephropathy. Bakery products, processed and preserved foods,Be sure to include fruits like apples and pears and vegetables like cucumbers that are low in sodium.

Fruits are necessary. Care should be taken to include fruits in the diet.

Apples, oranges, guavas and sweet lemon with low glycemic index are all fruits that do not increase blood sugar levels. As they contain a lot of fiber, they control the absorption of sugar and also control the blood sugar level.

Finger millet (Ragi) to reduce oxidative stress.

Including finger millet and blackberry in the diet can help reduce oxidative stress. Stroke, retinopathy, neuropathy etc. are all problems caused by oxidative stress.

Food combination should be taken care of

It is very important to make protein rich foods a part of your daily routine. Combinations like banana sugar and pan cake sugar have negative effects in diabetics and non-diabetics alike, while combinations lentil and pan cake  egg can help control blood glucose levels. You can increase the amount of protein by eating chicken and fish curry with lunch and dinner.

Do not eat fry 

Avoid fried and fried snacks and include snacks made with oats etc. Instead of eating oats by cooking them, it is better to heat them a little so as not to lose the amount of fiber in them and make salt flour, etc.
Get used to a low carb diet. Eating salad made with vegetables, tea/coffee without milk and sugar, lemon water, soup, buttermilk etc. in between will help control hunger.

Don't forget the leafy greens

Spinach and drumstick tree leaves are rich in fiber and vitamins and play a major role in controlling diabetes. Eat these at least 2-3 times a week.

Fenugreek and garlic

Drinking fenugreek milk mixed with water, drinking water boiled with fenugreek leaves are all helpful in controlling diabetes. Garlic has been found to help control blood sugar levels in a short period of time as well as lowering cholesterol levels in the body.

Can jaggery be used instead of sugar?

Sugar or refined sugar is included in the diet in large quantities today. Sugar is one of the essential ingredients to make many food products like sweets, juices, cakes, biscuits etc. Some people substitute jaggery for sugar. But since jaggery also increases blood glucose levels, it is advisable for diabetics to avoid jaggery.

Alcohol should be controlled

People using insulin or other medications should limit their alcohol intake. Too much alcohol in the blood can interfere with the action of injected insulin and oral medications and not lower blood sugar levels.

Time must be arranged

Food must be eaten within an hour of waking up in the morning. It is also important to follow the right time and eat at regular intervals.

How many time eat ?

As the amount of food increases, the amount of glucose absorbed into the blood increases. A diabetic person's pancreas cannot produce enough insulin to balance this glucose. As a result, the blood sugar level is high. But if the meal is divided into two meals instead of three meals, the level of glucose in the blood will decrease too much and may reach a condition called hypoglycemia. This is more dangerous than the rise in blood glucose levels. Increasing the amount of food a few times helps to reduce the amount of calories in the body and control the blood sugar level. Care should be taken to eat the right amount of food at regular intervals.

                  Diabetes and the mind

Lifestyle adjustments, constant medications, injections, and frequent blood tests can leave diabetics feeling stressed. They need support to cope with this situation

There are many people suffering from diabetes in the society who are facing similar difficulties. Diagnosed with diabetes, the lifestyle changes, medications, injections, and frequent blood tests that are required for them are not the least difficult for them. So some people have a lot of mental tension. diabetes should have a clear understanding of how to deal with such situations mentally.

If it is difficult to adapt

Some people find it difficult to come to terms with the fact that they have diabetes. Call it diabetes distress. Studies indicate that this condition occurs in 25 percent of people with type 1 diabetes and 20 percent of people with type 2 diabetes. The main symptoms of this condition are: 

1. Feeling very angry and frustrated because he has diabetes. Feel uncomfortable about the lifestyle adjustments that diabetes care requires.

2. Feeling guilty that he is not doing what is necessary to control his diabetes. At the same time, lack of motivation to make necessary changes.

3. Reluctance to get regular blood tests and doctor visits.

4. Adopt unhealthy eating habits. Eating too much sugary and fatty foods especially when feeling stressed.

5. Feel left out. The thought that no one is ready to understand.

Avoid Anxiety 

People with diabetes are prone to hypoglycemia due to low blood glucose levels from time to time. Especially in individuals taking insulin. Body sweats excessively due to low blood glucose levels. There may be symptoms such as heart palpitations, dark eyes, and dizziness. This will change as blood glucose levels adjust. But individuals who have experienced this once can continue to experience it without the blood glucose levels dropping. Blood test and physical examination do not show any problem in them. This condition is known as a panic attack.

At least some people who have this problem may hesitate to go out and travel because they are worried that they will have this problem again. For some, however, relaxation training and psychological therapies may be needed to prevent recurrence of the condition by making lifestyle adjustments to prevent sudden low blood glucose levels. People with severe epilepsy may also need medication to help regulate brain chemicals.

Don't hide sexual problems

Some people have sexual problems due to uncontrolled diabetes. Erectile dysfunction is mainly seen in men. Uncontrolled diabetes can also cause problems in women including lack of sexual interest. Problems like vaginal contractions are also seen in women. This is likely to cause severe frustration and psychological distress in many people. If you have such problems, don't hesitate to talk to your doctor. They will benefit greatly from vasodilating medications and psychological treatments and training to improve sexual enjoyment.

Don't get drunk

Substance abuse is a known cause of worsening diabetes. But many people suffering from diabetes are found to indulge in alcohol and smoking when they have insomnia or lack of sleep. But such habits worsen diabetes. At the same time, it breaks the mental state of the person. For this reason, people with diabetes should seek the help of a mental health professional if they are addicted to drugs.

Diabetes and depression

Any long-term physical health problem can also lead to depression. Estimates suggest that one-third of people with long-term diabetes are at risk of developing depression. If at least five of the following nine symptoms persist for two consecutive weeks, the person may be suspected of having depression.

1. Sadness lasting continuously from morning till evening. It is not sadness associated with any one event or person. Rather, it is unexplained unexplained unexplained sadness.

2. Disinclination to do things that were enjoyed before. Read the newspaper or watch TV. Lack of interest in seeing, listening to music, going out, or even having sex.

3. The state of being engrossed in thought for a long time. They are not reacting to what is happening around them and are often seen worrying about their own situation. They will exhibit a pessimism and a lack of optimism and belief that nothing will ever go right. Because of this, they are more likely to stop taking treatment.

4. A person who used to have many friends and social connections suddenly loses interest in talking to anyone. They try to be alone and do not show their face even when guests come to the house.

5. Occasionally a fearful facial expression is evident. Worries about illness will haunt them. Sometimes it can be seen that the eyes are full of water.

6. The state of not being able to enjoy whatever you see. Even if they see their children or grandchildren playing, they will have an emotionless expression.

7. Speed ​​of thoughts and actions will decrease. If someone asks something, it takes a long time to reply. Even when asked to do something, he does it very slowly

8. Despondent attitude that life will not be saved. No one can help him. Thoughts that he was alone. They are often haunted by an unreasonable sense of guilt. When the depression is severe, thoughts like that one is useless or that one is difficult for the relatives take root in the mind.

9. When depression is at its most intense, death wishes and suicidal tendencies manifest. It has also been found to weaken the immune system, aggravate diabetes and lead to depression. Diabetics with depression often go into a state where they abandon diet and exercise and become completely uncooperative with treatment.

With the diagnosis of diabetes, certain changes occur in a person's life. It is the responsibility of the relatives to understand this correctly and provide the necessary psychological support. It is preferable to convince them that this is just a problem that needs a little lifestyle adjustment and lovingly guide them to the necessary lifestyle adjustments. Both those with and without diabetes should practice a healthy diet and lifestyle. In this way, it is possible to look without the unnecessary thought that the diabetic has special control.

Relatives should take the initiative to clearly convince the sufferers why lifestyle adjustments are necessary for diabetes. With the help of the treating doctor, proper health education can be provided to the diabetic patient to make the necessary lifestyle adjustments. Along with this, it is essential to provide training to control mental stress. Increased stress is an important factor in the worsening of diabetes. It is for this reason that regular exercise to manage stress can be very beneficial for people with diabetes. Progressive muscle relaxation, deep breathing exercises, mindfulness meditation, mindfulness physical exercise, and mindfulness-based eating habits can help ease stress and prevent diabetes complications.

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" All the information mentioned here is compiled from the knowledge of scholars, doctors,etc."

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