Ways to Beat Diabetes

It is estimated that by 2030 over 40% of the world's population will be diabetic. Thus it will put a huge burden on the health services. Diabetes is a life style disease and life style measures are at forefront of management of diabetes. Lifestyle modifications can delay need for drugs and insulin. Life style modifications also enhance general well being of the patient.

Amongst the life style modifications required, diet comes foremost. The diet of a diabetic should contain enough calories to prevent fat from being used as primary source of energy. It should also be high in proteins and low in fat. Typically a diabetic diet should contain less than 20% fat.

Diabetics must avoid processed foods and prefer to eat raw natural foods like whole grain flour and rice. They should also stay away from high salt items like pickles and chips. A diabetic diet must be rich in fruits. Fruits are a vital source of vitamins and minerals. The sugars in fruits are easily digestible, and they help in maintaining the blood sugar levels. They are also good source of roughage and generally aid gastrointestinal motility.

Grapefruit is the best citrus fruit for the patients of diabetes. The diabetics should take 1 to 3 grapefruits daily. The juice of on grapefruit gives an equivalent effect that comes from half an hour of brisk walk. Jamun an Indian berry is well-known for treating diabetes. It has a positive effect on the pancreas and keeps a check on the level of blood glucose. Gooseberry is the third super fruit. It is rich in Vitamin C. this berry acts by reducing the level of blood sugar in diabetics.

Diabetics should also plan small frequent meals. They should stagger their meal times every 3-4 hrs. They should always keep some candies with them in case they develop low blood sugar. Apart from diet, exercise is another important lifestyle change required in diabetics. Diabetics should aim to exercise at least 30 min every day. Diabetic exercises consist of primary aerobic exercises. Brisk walking, cycling, swimming, and aerobics are good form of exercise. Weight training can be slowly introduced to enhance muscular fitness.

Not only does exercise help reduce weight; it also helps lower blood glucose by enhancing uptake into muscles. It is also healthy for the cardiovascular system. Diabetes is a manageable disease if you have the knowledge about it. By using the above mentioned methods you will be able to maintain a healthy lifestyle without drugs or injection.