Your daily stroll in the park just got healthier. According to a new study conducted by scientists in New Zealand, a walk taken post dinner may help decrease your usual dose of insulin that would be given to lower blood sugar levels after a meal in diabetes patients.

The researchers did not specify whether this routine would help in planning future treatment of diabetes or pre-diabetes, but their findings, though based on a short study, have certainly opened new areas of research for various types of diabetes.

What are the symptoms of diabetes?

2

In the early stages, there may not be any symptoms at all and pre-diabetes as well as type 2 diabetes often have the same symptoms. Few diabetes symptoms are:

  • Increased hunger and fatigue
  • Increased thirst
  • Frequency of urination increases
  • Mouth turns dry
  • Slow-healing wounds
  • Weight loss without explanation

What is the best plan of action in diabetes?

1

Regular exercise and diet are beneficial in keeping diabetes under control. A regular 30-minute morning walk can help in keeping Type 2 diabetes away and a balanced diet and good lifestyle are necessary for a long life. Activities like aerobics, swimming, jogging , climbing or running help building stamina.

Moderate aerobic activities:

  • Brisk walking: Walk 5 kms in 30 minutes
  • Ride a bicycle for 10 km in 30 minutes
  • Swimming for 30 minutes
  • Dancing for 60 minutes

Vigorous aerobic exercises:

  • Jogging/running : 3 kms in 15 minutes
  • Riding bike fast
  • Tennis / basketball
  • Brisk swimming laps for 20 minutes
  • Jump rope 20 minutes
  • Aerobic  classes, zumba

Lifestyle activities :

  • Plan active weekends
  • Take stairs
  • Walk a few blocks before getting on the bus
  • Carry your own groceries
  • Walk your dog

It helps in :

  • Building stamina
  • Decreases stress
  • Improves circulation
  • Improves sleep

Before beginning any exercise regimen , always get a green signal from your doctor.

Strategies to keep your exercise on track:

  • Keep a record of your progress
  • Reward yourself when target is achieved (get a massage, movie or buy a book)
  • Exercise with a partner to keep yourself motivated
  • Set real goals
  • Don’t get discouraged , try harder tomorrow
  • Keep it simple

Diabetic diet

For Indians , the diabetic diet for a patient of diabetes, should have high fibre content, milk without cream, fresh fruits and plenty of vegetables. Per day calorie intake should be between 1500 – 1800 calories with 60:20:20 proportion of carbohydrates, proteins and fats respectively and should contain fresh produce instead of fast and canned goods.

jog2

Include whole grains, oats, chana dals , millets in the diet. White flour foods like pasta should be consumed with vegetables. High fibre vegetables like peas, lady finger , ivy gourd (tendli) ,helps in controlling diabetes. Pulses are a good option to get the daily dose of proteins in the diet.

Diabetic diet tips:

Eat small portionsEat frequently

Eat frequently

Have plenty of fluids

Avoid alcohol in all forms

Avoid egg yolk and red meat for patients with cholesterol problems.

Non-vegetarians can consume fish and chicken prepared in less oil

Easy exercises you can do right at home if you can’t squeeze in time to go for a jog outside:

jog3

 

 

Author

Visit Physician,PGP-Diabetology, MBBS, MD medicine, 14+ years experience

2 Comments

  1. Thanks for your personal marvelous posting! I truly enjoyed reading
    it, you may be a great author.I will be sure to bookmark
    your blog and will come back in the foreseeable future.
    I want to encourage youu to continue your great writing, have a nice morning!

Write A Comment