India is emerging as the Diabetes capital of the world. The country currently has 49 per cent of the world’s Diabetes burden, with around 72 million people living with Diabetes in 2017. The number is expected to almost double to 134 million by 2025.
It is time for a concerted campaign to keep Diabetes at bay. More so, because it is festive season. In fact, doctors have seen an increase in blood sugar levels above 300 during festive season. If you too are one amongst those fighting Diabetes, we understand how difficult it must be to say no to those laddoos and kaju katlis. This Diwali, fear not, as we tell you how to keep a check on your blood sugar levels, while enjoying the flavours of the festival.
Do not give up on healthy eating, find alternatives to traditional sweets: Indian festivals, especially Diwali, are incomplete without sweets. However, calorie rich sweets can provide challenges for blood sugar control in patients with Diabetes. It therefore pays to plan how to manage your sugar intake through the celebrations. The following tips might help you control your sugar levels.
Take smaller portions of sweet foods: This will allow you to get a good taste of Diwali without spiking blood sugar levels.
Make your own sweets: This will let you use healthier variants of sugar like jaggery or natural stevia.
Buy food with natural sweeteners: Sweets made up of anjeer, dates, and jaggery are healthier options.
Keep sipping water: Sipping water in between helps to flush out the toxins accumulated in your body due to wrong eating.
Control your alcohol intake: As it is important to maintain blood sugar levels.
Lose weight: Weight is not good for your sugar levels. People who are overweight have a higher chance of contracting Diabetes. If you are already Diabetic, there is a risk of blood sugar levels rising if you are overweight. Losing weight helps reduce the risk.
Exercise: Do not give up on your regular exercise regimen during festival celebrations. It has been proven by studies that exercise helps increase the number of insulin receptors in your cells. This allows your body to utilise the hormone insulin, with ease. Studies have shown that people, who exercise for at least 30 minutes a day, four to five times a week, reduced their risk of contracting diabetes by 80 per cent.
Walk more: A recent study has found that a 15-20 minute walk after every meal is effective in keeping Diabetes in check as it reduces one’s blood sugar level over the day. Instead of taking the elevator, take the stairs, or walk to places close by.
Sleep: It is essential to catch the standard 7-8 hours, or at least a minimum of 6 hours of sleep every night. Studies have shown that people who get less than 6 hours of sleep double their risk of contracting Diabetes. Sleeping for less than 5 hours also triples the odds of increased blood pressure.
Take your medicines on time: Do not miss your medicine amidst festive celebrations. Check your feet every day for cuts, blisters, red spots and swelling, which might occur while playing firecrackers.
Keep track of your blood sugar: You may want to check your blood sugar levels one or more times a day. Keep a record of your blood sugar levels. Be sure to talk about them with your doctor. Check your blood pressure too, if your doctor advises and maintain a record.
Balance your sugar level: If you have diabetes, both the conditions — dangerously high blood sugar as well as dangerously low blood sugar — can lead to diabetic coma. It is a condition where you are alive but you can’t respond purposefully to sights, sounds or any other types of stimulation. If left untreated, it can be fatal. The key therefore is to balance your sugar level