Tips to tackle diabetes

Emotional support is as important as good nutrition and fitness, like in any other disease.
 Switch to high-fiber foods. Eat whole grains. Refined carbs with high glycemic loads – such as white bread and processed foods – increase diabetes risk.

Studies show that people who eat whole grains have a lower risk of developing the disease. Why? Fiber. It allows the body to digest food without the spike in blood sugar.


 Write down all that you eat.  Keep track of the food you eat, how much you exercise and your weight loss. It's a useful tool where you can start to see patterns, as when you eat what your weight & blood sugar increases.

 Don't keep sitting in a place for too long, be on the move. Want to cut your diabetes risk by 35%? Just take a brisk hour-long walk daily, she says. Even after your hour is up, find ways to stay active throughout the day. Carry groceries from the car to the house in two trips instead of one, she suggests. Get extra exercise with a fun activity like a dance class. Take your dog for a walk as it will help you both !


Transplant your trans fats.  Trans fats – anything containing partially hydrogenated oils – boost belly fat and increase heart disease and diabetes risk. Plus they’re high in calories.

Trans fat can also raise your cholesterol levels, which can raise heart disease risk. Replenish your cupboards with foods containing polyunsaturated fats such as nuts, fish and soybean oil.

 Make a plan. Set a goal for each workout to maximize your exercise routine. When you know what you want to accomplish, you’ll be able to set aside enough energy to follow through, whether it’s a one-hour walk or three sets of tricep extensions. 
Losing a little weight, will boost you to work better.


Pick your proteins. A few simple swaps can do wonders for your diet. Cut back on red meat and go for more poultry, seafood and legumes, such as beans, lentils and nuts. All are good sources of protein, but leaner choices are lower in saturated fat, cholesterol and calories, which, in turn, can reduce your risk of heart disease and other diabetes complications.

 Treat your feet. Did you know that more than 60% of foot and leg amputations are diabetes-related? According to the ADA, foot problems usually occur when nerve damage (neuropathy) results in a loss of feeling in your feet. make sure that each morning & night you check your feet to know if there are any sores, as most diabetic patients have no sensation in their feet, so if you check regularly then you know that you've not hurt yourself anywhere. Better to wear shoes, as it protects you feet better than open sandals.


Quit smoking as it is bad for your diabetes & your heart, also you're well aware that smoking leads to                 various cancers too. So, why invite trouble.


Lift weights. Heart disease is a major concern for people with diabetes. But the risk of both chronic illnesses is lower when the body is lean, she says.

Experts suggest you lose 5-10% of your body weight and do 30 minutes of moderate physical activity a day, five times a week.

Strength-training is good to get rid of visceral fat (the kind that surrounds internal organs and creates the pot belly), because it’s the most dangerous for cardiovascular health.

 You are what you drink. High-fructose corn syrup in sodas and other beverages is bad news, especially for those at risk for diabetes. These drinks have loads of sugar and empty calories that leave you feeling unsatisfied. Swap your soda for water or unsweetened beverages.

Even fruit juice is high in sugar, so stick to the fruit itself. But if you take diabetes medication, keep juice or other fast-acting sugars handy in case your blood sugar dips too low.