Category Archives: diabetes type 2

Eat a healthy diet for a healthy body.

Eat a healthy diet for a healthy body.Developing healthy eating habit is not as complex or as limiting as many people believe. All of us need to stay healthy and we do not want to fall sick frequently. Health at the end of the day is the most important thing that you need.

The first step toward a healthy body is to eat foods mostly derived from plants, vegetables, fruits, whole grains, and legumes and limit intake of processed foods. Unhealthy eating habit contributes to obesity. People with a healthy weight, but with a poor diet may have major health risks which can cause critical illnesses such as heart disease, hypertension or high blood pressure, type 2 diabetes, osteoporosis, and certain types of cancer. You should opt for smart food which helps you protect from these health problems.

Here are few guidelines on healthy diet for a healthy body -

  • Eat a variety of foods

    Eat a wide assortment of foods helps ensure that you get all of the disease-fighting potentials that foods offer.

  • Keep an eye on portions

    You sure can eat what you like to eat the most, but for higher-calorie foods, portion control is the key.

  • Eat plenty of fresh produce

    Aim for vegetables and at least one fruit a day for a 2000 calorie diet. Choose whole fruits over juice for more fiber.

  • Eat whole grains

    Include whole grains such as whole wheat, barley, and oats in your diet.

  • Limit intake of refined grains

    Processed carbohydrates in white bread, pasta, and ready-made refreshment foods have little or no dietary fiber and nutrients.

  • Keep sodium consumption down

    Excess sodium increases blood pressure and can cause other harmful effects.

  • Keep a watch on consumption of vitamin D and calcium.

    Vitamin D is vital for bone health. Try to get calcium from low-fat dairy products and fortified foods like orange juices and soy drinks.

  • Always choose natural food over synthetic supplements

    Supplements are not good alternatives for a healthy diet.

  • Last, but never the least – enjoy your food.

    Be careful of what you eat. It will help you enjoy your food more. Many cultures around the world emphasize the enjoyment of food as a principal element of a healthy body.

5 Tips for Managing Diabetes Effectively

Diabetes is spreading like an epidemic throughout the world, with people facing major health issues because they are not able to manage the disease effectively. Diabetes is a chronic condition that needs a lot of time and effort to manage. While the disease continues to eradicate a huge number of population, many people have managed diabetes effectively with fewer complications due to necessary lifestyle changes. The main of aim of diabetes management is to keep blood glucose levels as normal as possible. Let’s have a closer look at some important measures to manage diabetes:


Eat well

When it comes to managing diabetes, diet plays a crucial role. However, you need to know what foods need to be eaten, how the commingle of these foods affect your blood sugar levels and how much you are supposed to eat. Control the intake of carbohydrates as the have the highest impact on your blood sugar levels. Balance your meal by having a melange of proteins, carbohydrates, fruits, vegetables and fats. Avoid all type of foods and beverages that are known to spike blood sugar levels.


Being active can help your body to use insulin efficiently. You do need not to engage in heavy workouts or vigorous exercises, a simple brisk walk up to 60 minutes has a long term impact. Apart from lowering your blood sugar, exercise helps in losing weight, reducing stress levels, increasing energy levels and makes easier to fall asleep.

Stop drinking and smoking

The information that is printed on cigarette boxes sends out a clear message that smoking is dreadful, and worsens the condition for diabetic patients. Tobacco intake increases the levels of blood sugars and leads to insulin resistance. The more you smoke, the greater you at the risk of diabetes. Even drinking too much alcohol causes pancreatitis (inflammation of the pancreas), which hinders the ability to produce insulin. If you’re a habitual drinker or smoker then it is the right time to discontinue these things.

Ayurvedic Supplements

India is the land of Ayurveda’s where we have seen drastic changes in people, who have been affected by diabetes and been treated with ayurvedic medicines. There is ample of amount of supplements available but when it comes to choosing the foremost, Jiwadaya d-tone churn contains all the indispensable ingredients to manage blood sugar levels in the body. It is an efficient combination herbo mineral hypoglycemic agents, which give excellent results in reducing blood glucose levels.

Stay hydrated

Last but not the least, dehydration can affect your blood sugar levels. As per the directed norms, on an average 3 litres and 2.2 litres of water should be drunk by men and women respectively.

Yoga Asanas that help in tackling Diabetes

pranayamDiabetes is caused when blood cells do not react to the insulin that is produced in the body. By following a daily exercise routine, the body starts responding to insulin, which helps reduce sugar level and improves blood circulation.

Yoga vitalizes the organs of the body allowing for normalcy of metabolic processes. Normal metabolism means that the chemical conversions within the cells are occurring in an efficient manner. Yoga is the best way to cope with stress, at the physical and psychological level. It also helps reduce glucose level and increases production of  insulin in the body. The syndrome of diabetes disturbs the functioning of the pancreas and makes the pancreatic cells inefficient in producing insulin. Insulin caters energy to the body when needed.

Sadly, diabetes can only be controlled and cannot be completely treated. On the other hand, keeping diabetes under control is not an easy task as it involves lifestyle changes such as diet alterations, adherence and patience. People suffering from diabetes can control it by practicing Yoga. In the beginning, yoga will include postures and breathing exercises that target the pancreas. The various asanas in yoga help improve blood flow to the pancreas which can then restore the pancreatic cells capacity to produce insulin.

Yoga helps the body to free itself from various ailments. Cited below are a few yoga postures that can help manage diabetes.

  • Pranayam
    Breathing in deeply and breathing out helps to oxygenate the blood and also improves circulation. This posture helps calm the mind and strengthens the muscles of the stomach and abdomen as well as improves the digestion process and regenerates tired cells.
  • Bhujangasana (cobra pose)
    Also known as the Cobra Pose, it is one of the most important back bending yoga posture, which benefits the body from head to toe. This asana works as a miracle for those suffering from back problems and kidney failures. It acts as a stress buster, improves the digestion process and increases lung capacity.
  • Sarvangasana
    This pose is essentially known for its power to balance the functioning of the thyroid glands. These glands play a vital role in the proper functioning of the digestive, nervous, reproductive and respiratory system and regulate metabolism.
  • Ardha-matsyendrasana
    Also called the Spinal twist posture, allows your lungs to hold more oxygen. It also alleviates stress on the spine and gives ease to backaches.
  • Halasana
    This asana regulates the thyroid and parathyroid glands, lungs and abdominal organs, thereby helping blood flow to your head, which in turn improves your digestive system and maintains hormonal levels.

Meditating regularly provides relaxation of the mind and body. It also acts a stress buster. It builds up confidence level of the individual and makes one adaptable such that one can handle any condition, as an example a diabetic patient’s craving for sweets. To feel the change, one needs to meditate faithfully.

Come on! It’s high time, you stretched those muscles, relaxed your mind and let go off your diabetes.

Lifestyle Changes In Managing Diabetes

Type 2 diabetes is becoming more and more common primarily because of increase in the prevalence of a sedentary lifestyle as well as obesity.

Lifestyle factors associated with obesity, eating behavior and physical activity, play a major role in the prevention and management of type 2 diabetes. In recent years, there has been significant progress in the development of behavioral strategies to modify these lifestyle behaviors, however, further research is clearly needed warranted.

Healthy eating habits and physical activity may help prevent or delay diabetes and its complications. Tailoring goals and targets to the patient’s preferences and progress, building the patient’s confidence in small steps and monitoring progress is important. A counseling program may be used to encourage positive choices, develop self-sufficiency and assist the patient in identifying and overcoming barriers.

The treatment goals for a diabetic are:

- Achieve near-normal blood glucose levels.
People with type 1 diabetes must coordinate caloric intake with medication or insulin administration, exercise and other variables to control blood glucose levels. New forms of insulin today allow for more flexibility in timing meals.

- Protect the heart and aim for healthy lipids (cholesterol and triglyceride) levels and control blood pressure.

- Achieve healthy weight
A healthy weight is usually defined as a weight that is achievable and sustainable rather than one that is culturally defined or desirable or ideal. 
Children, pregnant women and people recovering from illness should be sure to maintain adequate calories for health.

- Manage or prevent complications of diabetes
People with diabetes, whether type 1 or 2, are at risk for a number of medical complications including heart and kidney disease. Dietary requirements for diabetes must take these disorders into account.

Overall guidelines
There is no such thing as a single diabetes diet. Patients should meet with a professional dietician to plan an individual diet within the general guidelines that take into consideration their own health needs.

Weight management is the no:1 risk factor for type 2 diabetes. Even modest weight loss can prevent type 2 diabetes from developing. It can also help control or stop progression of type 2 diabetes in people with the condition and reduce risk factors for heart disease. People should lose weight if their body mass index (BMI) is 25-29 (overweight) or higher (obese).
Aim for small but consistent weight loss. Most patients should follow a diet that supplies 1000 – 1200 kcal/day for women and 1200-1600 kcal/day for men.

Unfortunately, not only is weight loss difficult to sustain but many of the oral medications in use in type 2 diabetes can cause weight gain as a side effect.

Sedentary habits, specially watching TV, are associated with significantly higher risks for obesity and type 2 diabetes. Regular exercise even of moderate intensity (i.e., brisk walking) improves insulin sensitivity and may play a significant role in type 2 diabetes.
Because people with diabetes are at higher than average risk of heart disease, they should always check with their doctors before undertaking vigorous exercise.

Improving sleep
Not getting enough sleep may impair insulin use and increase the risk of obesity. It is always wise to improve sleep habits.

Medical science is continually advancing which means more hope for diabetics to live normal and healthy lives. Changes in lifestyle – weight management, exercise and better sleeping habits – go a long way in managing diabetes. It can be done!