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?
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?
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
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.
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
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: