Tag: Blood Glucose & diabetes

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Acupressure points for diabetes

Figurante. Le Do In est une technique d'automassage d'origine chinoise, puis importée au Japon. Cette technique est basée sur la pression de certains points (acupressure) visant à corriger les troubles corporels. Pression du point Méridien du Coeur 7 (pli du poignet, prolongement petit doigt). But : traitement de la dépression.

Acupressure is an alternative treatment to cure various diseases. There are hundreds of acupressure points in our body. By Putting physical pressure on the right acupressure points, one can not only relieve the stress and tension but can also get rid of various diseases including the rampant blood sugar. Acupressure is helpful for both the pre-diabetics and the diabetics. Acupressure along with healthy diet and herbal blood sugar management medicines can help.

Following acupressure points can not only help relieve the pain for the diabetics but can also help prevent blood sugar.

Intestine Point or Thumb and Index Finger joint

This acupressure point is important to relieve any kind of pain. Hold the joint between the thumb and index finger. Press and massage it for 5 minutes. You will experience relief in the large intestine. It also helps to reduce excess heat in the body. You will feel energetic and stress – free.

Stress Point or Hand Pressure Point:

Hand-Points-for-Headache-and-Migraine

The area near your wrist below the little finger is the pressure point that is good for the heart. Massaging it regularly helps reduce the stress and drain the negative emotions.

Urinary point or Back of Knee Point:

Diabetics also suffer from excess urination. By pressing this point in the center of back of knee cap for five minutes, one can be relieved of the urinary problems.

Arthritis point or knee point:

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Arthritis Point is situated below the Knee. Place your fingers 2 centimeters below the knee, as shown in the picture. Massage this area with a little pressure for 5 minutes every day. It balances the digestive system. Blood sugar is said to begin with stomach fire and proper digestion can reduce this problem. You will immediately see the result. This method is also used to prevent aging, arthritis and other forms of weaknesses.

Liver Point Feet Pressure Points:

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Liver Point is located on the foot between the Big Toe and Second Toe. You can find the Acupressure Liver Point exact between the Big Toe and Second Toe. Apply mild pressure on Liver Point as adverse round with clock (i.e. reverse circle). Massage the area for 3 minutes daily between Big Toe and Second Toe to get relief in depression, stress, emotional condition etc.

Please do not apply pressure or massage Liver Point if the patient is drained. Because Acupressure Liver Point for Blood sugar can make the situation worse with a tired person.

Big Toe Point:

Bigger-Rushing-reflex-point

Apply pressure under the big toe with the help of your fingers. Since it is hard for you to do this alone, ask a friend to help. The pressure points under the big toe will help in giving a long term relief from blood sugar. Pressing this point for 2-3 minutes every day will help relieve symptoms of Blood sugar.

Herbal diabetes manager

Acupressure does help but it also needs proper exercising and right treatment. Herbal products to manage blood sugar are proved to be highly effective and are strongly recommended. FENFUROTM is a first of its kind herbal product derived from single herb with proven results for maintaining blood sugar levels. FENFUROTM contains a rich variety of saponins and flavonoids. All of these substances are known to lower blood lipid level and play valuable role in insulin promotion and glucose regulation. 

A clinical evaluation of FENFURO was carried out on a total of 154 Type 2 diabetics for a period of 3 months, to determine it’s safety and efficacy.The patients showed a significant decrease in HbA1C levels as compared to respective baseline value. 83% of the patients reported decrease in fasting sugar levels  and 89% in PP sugar levels. 48.8% of the patients reported reduced dosage of anti-diabetic therapy after regularly taking Fenfuro.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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At Risk for Type 2 Diabetes? Here’s How to Change That

What is Diabetes?

Diabetes is a medical condition that affects the body’s ability to use or produce insulin thereby affecting blood sugar levels. There are 3 types of diabetes including type 1, type 2 and gestational diabetes. Type 1 diabetes affects the body’s ability to produce insulin while type 2 diabetes affects the body’s ability to use insulin efficiently. Gestational diabetes affects the body’s ability to useinsulin during pregnancy. 

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What is Diabetes?

Diabetes is a medical condition that affects the body’s ability to use or produce insulin thereby affecting blood sugar levels. There are 3 types of diabetes including type 1, type 2 and gestational diabetes. Type 1 diabetes affects the body’s ability to produce insulin while type 2 diabetes affects the body’s ability to use insulin efficiently. Gestational diabetes affects the body’s ability to use insulin during pregnancy. 

The cause of type 1 diabetes is not understood and is not preventable or curable at this time. However, people diagnosed with or at risk of type 2 diabetes can engage in lifestyle changes that will improve their overall quality of life and even prevent the onset of diabetes entirely. 

The Original Super Food No One Talks About:

“Let thy food be thy medicine, and thy medicine be thy food.” –Hippocrates

 Everyone knows that the human body needs fiber. However, did you know that fiber is the original super food? Hippocrates, the father of medicine, first recommended eating whole wheat as a way of keeping the bowels healthy nearly 2,500 years ago. Though, fiber can do so much more than simply keep you regular.

There are actually two main kinds of fiber including soluble and insoluble fiber. Insoluble fiber or roughage is found in bran, cereals, and whole grains like wheat, oats, rice and barley. Insoluble fibre absorbs up to fifteen times its own weight in water which helps prevent constipation. By allowing you to feel fuller longer, fiber is also a weight loss promoter.Soluble fiber is mainly found in oats, rye, lentils, beans and vegetables. This also helps you feel fuller longer and can lower high blood sugar and cholesterol.

Our daily intake of fiber should be at 25g. You can achieve this easily by starting your day with a high fiber breakfast like oats or bran with bananas. Fruits and vegetables are also rich in fiber like broccoli, cabbage, oranges, dates and berries. These foods when eaten in abundance will keep you full and focused and prevent cravings for high fat, oil rich snacks and foods throughout the day. 

Though, increasing your intake of fiber suddenly can increase gas and bloating, especially if you’re eating a high amount of pulses and beans. If you eat fiber regularly over a long period of time however, the side-effects can be kept to a minimum while still reaping the benefits.

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Here are more fascinating facts about fiber!

  • Eating a high-fiber diet could cut your risk of developing diabetes by up to a third.
  • People who started eating a high-fiber diet reported a 10% increase in energy levels within just two weeks.
  • For every 10g of fiber you eat every day, your risk of heart disease drops by 14%.
  • Doubling your fiber intake from 13g a day (the average in the UK) to 25g a day could cut your risk of bowel cancer by 40%.

The Bottom Line

A plant-based diet rich in whole grains, fruits and vegetables will also be incredibly high in fiber and include nutrient rich foods that can be eaten abundantly, promote weight loss, and treat type 2 diabetes or prevent its onset entirely.

 A Few Words about Animal Protein and Fat:

We often hear from mainstream media that carbohydrates are the bane of every dieter’s existence and can spike blood sugar levels increasing your risk of diabetes. However when compared to a cup of oats, a cup and a half of white flour pasta and a large apple, a single beef burger patty without a bun caused more than double the insulin spike of each plant food. The same result was found when salmon was compared to these foods. In fact, meat increases insulin just as much as pure sugar.

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What is Diabetes?

Diabetes is a medical condition that affects the body’s ability to use or produce insulin thereby affecting blood sugar levels. There are 3 types of diabetes including type 1, type 2 and gestational diabetes. Type 1 diabetes affects the body’s ability to produce insulin while type 2 diabetes affects the body’s ability to use insulin efficiently. Gestational diabetes affects the body’s ability to use insulin during pregnancy. 

The cause of type 1 diabetes is not understood and is not preventable or curable at this time. However, people diagnosed with or at risk of type 2 diabetes can engage in lifestyle changes that will improve their overall quality of life and even prevent the onset of diabetes entirely. 

The Original Super Food No One Talks About:

“Let thy food be thy medicine, and thy medicine be thy food.” –Hippocrates

 Everyone knows that the human body needs fiber. However, did you know that fiber is the original super food? Hippocrates, the father of medicine, first recommended eating whole wheat as a way of keeping the bowels healthy nearly 2,500 years ago. Though, fiber can do so much more than simply keep you regular.

There are actually two main kinds of fiber including soluble and insoluble fiber. Insoluble fiber or roughage is found in bran, cereals, and whole grains like wheat, oats, rice and barley. Insoluble fibre absorbs up to fifteen times its own weight in water which helps prevent constipation. By allowing you to feel fuller longer, fiber is also a weight loss promoter.Soluble fiber is mainly found in oats, rye, lentils, beans and vegetables. This also helps you feel fuller longer and can lower high blood sugar and cholesterol.

Our daily intake of fiber should be at 25g. You can achieve this easily by starting your day with a high fiber breakfast like oats or bran with bananas. Fruits and vegetables are also rich in fiber like broccoli, cabbage, oranges, dates and berries. These foods when eaten in abundance will keep you full and focused and prevent cravings for high fat, oil rich snacks and foods throughout the day. 

Though, increasing your intake of fiber suddenly can increase gas and bloating, especially if you’re eating a high amount of pulses and beans. If you eat fiber regularly over a long period of time however, the side-effects can be kept to a minimum while still reaping the benefits.

Here are more fascinating facts about fiber!

  • Eating a high-fiber diet could cut your risk of developing diabetes by up to a third.
  • People who started eating a high-fiber diet reported a 10% increase in energy levels within just two weeks.
  • For every 10g of fiber you eat every day, your risk of heart disease drops by 14%.
  • Doubling your fiber intake from 13g a day (the average in the UK) to 25g a day could cut your risk of bowel cancer by 40%.

The Bottom Line

A plant-based diet rich in whole grains, fruits and vegetables will also be incredibly high in fiber and include nutrient rich foods that can be eaten abundantly, promote weight loss, and treat type 2 diabetes or prevent its onset entirely. 

 A Few Words about Animal Protein and Fat:

We often hear from mainstream media that carbohydrates are the bane of every dieter’s existence and can spike blood sugar levels increasing your risk of diabetes. However when compared to a cup of oats, a cup and a half of white flour pasta and a large apple, a single beef burger patty without a bun caused more than double the insulin spike of each plant food. The same result was found when salmon was compared to these foods. In fact, meat increases insulin just as much as pure sugar.

 

Monique van Nielen, PhD, from the division of nutrition, Wageningen University, the Netherlands, and colleagues conducted a prospective analysis as part of the European Prospective Investigation into Cancer and Nutrition-InterAct case-control study (EPIC-InterAct). The goal of InterAct is to investigate how both genetic and lifestyle factors cause diabetes in European countries.

The current analysis included 10,901 incidents of type 2 diabetes cases and a sub cohort of 15,352 participants, including 736 diabetes cases, with a mean follow-up of 12 years. The study covers cases occurring in EPIC cohorts between 1991 and 2007 in 8 countries.

The researchers found that, overall, high total protein intake was associated with a 13% higher incidence of diabetes for every 10g increment after adjusting for energy intake, center, sex, diabetes risk factors, and dietary factors. Overall, the researchers concluded that “a greater intake of total protein is associated with a higher type 2 diabetes risk in European countries…”

A number of doctors in the U.S. including clinical researcher and author Dr. Neal Barnard are treating and even reversing type 2 diabetes with a high fiber, low fat plant-based diet. In fact, a study published in the August 2006 issue of Diabetes Care found Dr. Barnard’s treatment to be 3 times more effective than the American Diabetes Association’s guidelines on how to control blood sugar.

 

The studies further show that by adopting a low-fat vegetarian diet—free of all animal products and added vegetable oils—individuals can lower their cholesterol, reduce their blood pressure, and lose weight. Best of all, the diet doesn’t demand calorie counting, cutting portion sizes, or giving up all carbohydrates. On the contrary, you can eat as much as you want—hallelujah, sign me up! 

 You Have to Exercise:

That’s right. HAVE TO.

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While diet is first and foremost vital to a healthy lifestyle and diabetes management and prevention, exercise is also highly effective at maintaining blood sugar levels, a healthy weight and a healthy heart.

Engaging in 30 minutes of physical activity daily can make a huge difference however, feel free start small with 3 to 5 days a week and slowly increase your level of activity. Even better, exercise does not have to be strenuous to be effective. Moderate, low-impact physical activity can help achieve weight loss including: 

  • Dancing
  • Cycling
  • Swimming
  • Aerobics
  • Elliptical machines
  • Walking 

If the activity you perform raises and keeps your heart rate up, it will be effective at weight loss and diabetes prevention when also coupled with a plant-based diet.

Quit Smoking, Seriously:

Smokers are significantly more likely to have diabetes and according to the Harvard School of Public Health, smokers are 50 percent more likely to develop type 2 diabetes than are people who don’t smoke.

 

Though, quitting smoking is no easy task. People who have developed the habit over time must work hard to break it. However, many helpful resources exist. Support groups exist to help people successfully quit and nicotine patches and gums can also help to ease cravings. While quitting may take some time, it can reduce your diabetes risk and drastically improve overall health.

Stop Drinking Excessive Amounts of Alcohol:

According to the Harvard School of Public Health, consuming excess alcohol increases diabetes risk.

However, moderate alcohol consumption in people who want to continue drinking alcohol may have protective effects against diabetes. Drinking a moderate amount of alcohol helps the body use blood glucose more effectively. For men, this is no more than two drinks per day. For women, moderate consumption is no more than one drink per day.

 

If you do not currently drink alcohol, there is no need to start. An alcohol-free lifestyle is also an effective way of reducing diabetes risk. At Home Remedies :

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When it comes to the supplement industry, there is a plethora of deceptive marketing that preys on ignorance making it difficult to know what works and what doesn’t. So, I have provided a breakdown of my favorite dietary supplement known as FENFURO, a group of furostanolic saponins, derived from fenugreek seeds (Trigonellafoenumgraecum).

Fenugreek is an herb derived from Ukraine, India, China and the Mediterranean region. The ripe, dry seeds found in fenugreek contain protein, vitamins, niacin, potassium, and diosgenin as well as alkaloids, lysine, L-tryptophan and steroidal saponins. Studies suggest that fenugreek seed extract contains properties that can lower cholesterol and blood sugar. FENFURO contains a rich variety of saponins and flavonoids, all substances known to lower blood lipid levels and a play valuable role in glucose regulation.It is patented and clinically evaluated with proven safety and efficacy. For more information visit www.fenfuro.com

Conclusion 

If you’re worried about developing type 2 diabetes, you’re not alone. There are a number of risk factors to consider including family history, ethnicity and other environmental factors. However, making a few lifestyle changes is often the solution for many people worldwide. The key is to act now before this disease spins out of control putting you at risk for complications like heart problems, nerve damage, blindness, stroke or kidney failure. Wondering where to begin? You can start small by adding a supplement, swapping bacon and eggs for oats, berries and coconut milk and walking for 15 minutes. Diabetes is a serious illness but with help from your doctor, it can be treated and even prevented.

 

The statement and product mentioned in this article have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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Controlling Type 2 Diabetes With Mindful Eating

Eating right is the key to managing type 2 diabetes. Good food choices are critical for people with blood sugar who want to reduce their risks for heart disease, stroke, and other health problems caused by blood sugar.

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“When someone is diagnosed with type 2 diabetes, they often have a sense that eating and food are things to be conquered,” says Michelle May, MD, a board-certified family physician who practices in Phoenix. That feeling can seem overwhelming. In fact, says Dr. May, some people may eat before they are hungry, motivated by the fear of having hypoglycemia, or low blood sugar. For better control of blood sugar, May counsels her patients to employ mindful eating techniques, an approach to food that can help them manage their diets and their lives.

Mindful eating focuses on tuning in to one’s body to recognize basic hunger signals and notice early hypoglycemic symptoms, like feeling dizzy or shaky, and then eating with increased awareness — paying attention to every bite of food. “You have to be prepared to eat when you need to, to respond to your body’s signs,” says May.

Mindful Eating Ends Blood sugar Diet Frustrations

May describes mindful eating as “eating with intention and attention.” Instead of thinking about “being good” or adhering to a blood sugar diet, May says blood sugar patients should be thinking about why, when, what, and how they eat.

A diabetes patient using mindful eating techniques may express intention as “I want to feel well,” “I want to be healthy,” or even “I want to enjoy the food at this party.” Mindful eaters pay attention to the eating experience by “being in the present moment and noticing how good the food tastes,” says May, “and [being aware that] as you eat, the enjoyment decreases as you get used to the flavors and become sated.” That’s your cue to stop eating.

Foods-that-can-prevent-and-control-diabetes

Paying more attention to when, why, how, and what you eat sounds easy. But “many things can influence your choices and your awareness,” May warns. Among the most common distractions to avoid are eating while driving, eating while watching television, and focusing on cleaning your plate rather than on the food itself. Such habits, May says, not only distract people from what they’re eating, but also from the simple pleasure of eating.

Using mindful eating makes the food you eat much more satisfying. People who are keenly aware of what and how they are eating are “more likely to enjoy flavors and textures and the ambiance of the eating experience,” May says, and they may also enjoy their lives more fully. “If you eat too much, you feel lethargic and regretful; if you eat the right amount, you feel energetic, content, and ready for your next activity,” she explains. Slowing down can also help you fend off obesity — one study found that middle-aged women who rush through their food tend to be heavier than those who savor every bite.

Mindful Eating in Practice

Mindful eating can help you successfully manage blood sugar and get your weight under control, two problems that often go hand in hand. When you’re overweight, says mindful eating practitioner Jonn Martin, 68, of Phoenix, all you think about is food — “what can I eat and when can I eat it?” With mindful eating, Martin learned how to get her food cues from her stomach rather than her head.

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Martin is the mother of seven and had gained more weight after every pregnancy, peaking at 300 pounds. She has had blood sugar for decades and started needing insulin injections in the early 1970s, eventually developing insulin resistance. “My sugar was so out of control,” says Martin, who realized that she had to lose weight to avoid risking her life.

After trying many other diets, Martin enrolled in May’s “Am I Hungry?” class, having heard about it through her health insurer. Though it took time for all the information she learned to register, eventually it clicked. By practicing mindful eating, Martin says, she was able to control what and how much she eats: “All of a sudden you get this little voice in your head that says ‘You can stop’ or ‘You’ve had enough.’”

Being conscious of when to put down the fork has enabled Martin to lose 60 pounds and get better control of her blood sugar as well. As May explains, mindful eating can make you feel less like a slave to blood sugar diet and help you enjoy food in a healthy manner.

Supplements

FENFUROTM is a group of furostanolic saponins, derived from fenugreek seeds (Trigonellafoenumgraecum) by innovative process. One of the most important properties of fenugreek seed extract is blood sugar level (BSL) lowering property. Various studies have investigated blood cholesterol-lowering and blood glucose lowering properties of fenugreek seed extract. FENFURO contains a rich variety of saponins and flavonoids. All of these substances are known to lower blood lipid levels and play valuable role in glucose regulation.

Fenfuro is protected by six international patents and is clinically evaluated with proven efficacy and safety.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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The Cholesterol-Heart Disease Connection

Having high cholesterol puts you at increased risk of developing coronary heart disease. Combine high cholesterol with other risk factors, such as diabetes and high blood pressure, and your risk of heart disease increases even more. Many factors can cause high cholesterol, some of which you can do something about and others you cannot.

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Cholesterol is a fatty substance that can harden and stick to your artery walls, causing them to narrow and result in a condition known as atherosclerosis. Clots can then form, further blocking the narrowed arteries, and causing a heart attack when blood can no longer pass through the narrowed arteries to supply oxygen to the heart muscle.

The National Institutes of Health reports that more than 34 million American adults have high cholesterol (higher than 240 mg/dL), about 8 percent of the population.

Who gets high cholesterol? According to the American Heart Association, both white and African American women over age 20 actually have higher rates of total cholesterol levels above 240 mg/dL than men. And it’s not just in adults. High cholesterol may also be a problem in children. The American Academy of Pediatrics recommends cholesterol management for some children as young as 8 years of age and low-fat dairy products starting at age 2. Most children with high cholesterol have a parent with high cholesterol.

High Cholesterol Risk Factors

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Heredity, having a family history of high cholesterol and heart disease, your age, and gender are all things that may put you at risk for developing high cholesterol. But a number of lifestyle choices that are within your control can increase your risk:

  • The food you eat. Many foods can drive up your low-density lipoprotein or LDL cholesterol (the “bad” cholesterol). Eating too much saturated fat, trans fatty acids (trans fats), and animal-based cholesterol found in meats, cheeses, and egg yolks contribute to high cholesterol and heart disease.
  • Being overweight or obese. Having an unhealthy weight can increase LDL levels, reduce high-density lipoprotein or HDL cholesterol (the “good” cholesterol), and increase your total cholesterol level.
  • Not exercising. A lack of exercise also contributes to your risk for high cholesterol and cardiovascular disease.

Types of Cholesterol: Assessing Your Levels

When you have a blood test to check your cholesterol level, doctors look at four scores:

  • Total blood cholesterol
  • LDL cholesterol
  • HDL cholesterol
  • Triglycerides

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If your total cholesterol score is less than 200 mg/dL and you have none of the above-mentioned risk factors, you are at low risk for heart disease. A total cholesterol score of 200-239 mg/dL is considered borderline high and anything above that is considered high. But you can also look at the LDL and HDL cholesterol level counts individually for more specific information about your risk for heart disease.

For example, higher HDL or good cholesterol levels are better. A low good cholesterol score (less than 40 mg/dL for men and less than 50 mg/dL for women) puts you at an increased risk for heart disease.

When you look at LDL or bad cholesterol, lower scores are better. The American Heart Association reports that LDL cholesterol is a better gauge of your risk for heart disease than the total cholesterol number. An LDL of less than 100 mg/dL is considered optimal.

Another part of the blood cholesterol test takes a look at triglycerides, which is another type of fat. If you have a high triglyceride level, you’re also likely to have a high total cholesterol level. A normal triglyceride level is less than 150 mg/dL.

Some health care providers use a ratio of total cholesterol to HDL cholesterol instead of the total blood cholesterol. That cholesterol ratio is found by dividing the HDL cholesterol level by the total cholesterol. But the American Heart Association recommends using the absolute numbers for total blood cholesterol and HDL cholesterol levels instead because they are a better tool to help guide your doctor in developing an appropriate treatment plan, if needed.

Lowering Your High Cholesterol: Ideas to Treat Naturally

Now that you know how to assess your cholesterol-heart disease risk, you can start thinking about how to reduce your risk and lower your cholesterol level. For most people, the best plan for reducing cholesterol involves lifestyle remedies that include a diet with the right foods, weight loss, and exercise. These changes are known as therapeutic lifestyle changes (TLC).

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What to eat? Foods for reducing high cholesterol are low in saturated fat and cholesterol. Recipes should include 0 or 1 percent dairy products, lean meats, whole grains, and plenty of fruits and vegetables. Use soft margarine in place of butter in your diet menu. Limit foods high in cholesterol such as organ meats, shrimp, and egg yolks.

For people who cannot lower their cholesterol enough with a TLC diet, medication may be needed as well. Statin drugs are the most commonly used cholesterol lowering drugs. These drugs are safe for most people and are very good at lowering LDL cholesterol.

Natural remedies for high cholesterol that show some promise include diet supplements like flaxseed, garlic, and soy. Flaxseed and flaxseed oil contain a substance that may benefit heart disease. Some studies have shown that flaxseed may lower cholesterol in post menopausal women. Garlic can be used as a food or a diet supplement and studies suggest it may slow the development of coronary heart disease. Soy foods and soy supplements have been shown to lower LDL cholesterol.

Natural remedies are not a cure for high cholesterol or heart disease and should never take the place of TLC or prescribed medications. People using any diet supplements or other natural remedies should always consult with their doctors first.

Important Related Conditions

Some medical conditions increase your risk for heart disease, especially when combined with high cholesterol, another reason to keep cholesterol in check. These include:

  • Blood sugar. People who have diabetes have high blood sugar, also called “high glucose.” You can be born with blood sugar or develop it later in life. Blood sugar is caused by a shortage of, or a poor response to, insulin, the hormone that moves blood glucose out of the blood and into the muscles, fat, and liver cells where it is needed for fuel. Untreated high blood sugar is a major cause of heart disease.
  • Hypertension. High blood pressure often goes along with high cholesterol and heart disease. High blood pressure means that there is too much pressure pushing on the inside of the blood vessels of the body. This can lead to many problems, including increasing the work load of the heart. Too much salt or high sodium in the diet is one of the important risk factors for high blood pressure.
  • Familial combined hyperlipidemia. High blood cholesterol (hypercholesterolemia) and high blood triglycerides can be an inherited genetic disease. People who have this condition have a high rate of heart disease at an early age and begin to develop high levels of blood fats (hyperlipidemia) in their teenage years.

While the American Heart Association reports that from 1995 to 2005 death rates from cardiovascular disease actually declined 26.4 percent and that total cholesterol levels in men over age 40 and women over age 60 declined between 1999 – 2000 and 2005 – 2006, other age groups shown no improvement. African American men and women have a greater risk of death as a result of heart disease than Caucasian men and women, probably as a result of genetics and lifestyle factors.

It’s important that you understand the basics about cholesterol and its implications for heart disease. Know your own cholesterol levels, and if you do have high cholesterol, talk to your doctor about ways you can lower your cholesterol and reduce your risk of heart disease.

Use Supplement for blood sugar: 

FENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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Signs of High and Low Blood Sugar

 

One of the challenges of managing diabetes is maintaining consistent blood sugar (glucose) levels. Even with diligence, some situations can cause high blood sugar, or hyperglycemia, while others can bring on low blood sugar, or hypoglycemia.

There’s a lot you can do to minimize blood sugar ups and downs andavoid complications by monitoring your blood sugar levels with a glucose meter. How often to test depends on many factors, including the type of diabetes you have, any complications you’re facing, and the therapies you’re on, says Amber Taylor, MD, director of diabetes at the Center for Endocrinology at Mercy Hospital in Baltimore, Md.

It’s also important to know the signs of both high blood sugar and low blood sugar, and what actions to take to bring blood sugar levels back to a desired range.

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About High Blood Sugar (Hyperglycemia)

Common signs of high blood sugar include frequent urination, feeling thirsty, eating more food but not gaining as much weight as usual, fatigue, dry or itchy skin, and more frequent infections, says Athena Philis-Tsimikas, MD of the Scripps Whittier Diabetes Institute in La Jolla, Calif.

A blood sugar reading above 180 milligrams per deciliter (mg/dL) is considered above normal and can bring on these symptoms, although it’s possible to have high blood sugar without any symptoms, Dr. Philis-Tsimikas says. A reading above 300 mg/dL is considered severe. If your blood sugar is above 250 mg/dL for two days, Philis-Tsimikas advises informing your doctor and asking for specific recommendations for treatment. Having blood sugar levels above 300 mg/dL for more than a week can lead to more severe symptoms such as nausea, drowsiness, blurred vision, confusion, and dizziness, especially when standing up from a sitting or lying position.

Ways to treat high blood sugar include:

  • Taking your prescribed medications as directed
  • Eating fewer carbohydrates with your meals
  • Exercising regularly with your doctor’s guidance

About Low Blood Sugar (Hypoglycemia)

When your blood sugar drops rapidly or when the reading falls between 50 to 70 mg/dL if you take medications for diabetes, Philis-Tsimikas says you may experience early symptoms of low blood sugar such as shaking, sweating, rapid heartbeat, headache, hunger, weakness, fatigue, impaired vision, anxiety, irritability, and dizziness.

Blood sugar values that drop below 50 mg/dL are considered severe and can lead to more significant and dangerous symptoms such as difficulty concentrating, confusion, loss of consciousness, and seizures. If you experience more than two blood sugar readings below 50 mg/dL in a week, notify your doctor and go over your treatment plan.

To treat blood sugar below 70 mg/dL, Philis-Tsimikas recommends ONE of these options:

  • Drink one-half to one cup of juice, skim milk, or regular soda OR
  • Chew five to six hard candies OR
  • Take four glucose tablets OR
  • Swallow one tube of glucose gel

Then, check your blood sugar in 15 minutes. If it’s still below 70 mg/dL, eat more sugar. If your symptoms don’t stop, call your doctor or seek medical attention. If your blood sugar returns to normal, be sure to eat at your next scheduled meal or snack.

Use Supplement for Diabetes: 

FENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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HOME REMEDIES FOR DIABETES

Recent health studies indicate Indians are at greater risk of suffering from blood sugar than any other group in the world. It is predicted that by 2025 India will have more than 60 million diabetic patients. In other words, one in five diabetic patients in the world will be an Indian.

It is likely a combination of our food, lifestyle and genetics. Physical inactivity and the consumption of fatty, high-caloric and sugary foods vastly increase the risk of becoming a diabetic. The unfortunate reality is blood sugar is extremely prevalent in Indian lifestyle. Research proves that making a few key changes to the diet, such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more “good” fat—helps improve blood-sugar control and cuts the risk of blood sugar related complications.

Indian kitchen has many ingredients which are effective in controlling blood sugar:

Bitter gourd (Karela) can be helpful for controlling blood sugar due to its blood glucose lowering effects. It tends to influence the glucose metabolism all over the body rather than a particular organ or tissue. It helps increase pancreatic insulin secretion and prevents insulin resistance. Thus, bitter gourd is beneficial for both type 1 and type 2 diabetes. 

Fenugreek (Methi) is an herb that is highly effective in controlling blood sugar and improves glucose tolerance and lowers blood sugar levels due to its hypoglycemic activity. Being high in fiber, it slows down the absorption of carbohydrates and sugars.

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FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique and patented scientific process, FENFURO concentrates the bio-active part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

A clinical evaluation of FENFURO was carried out on a total of 154 Type 2 diabetics for a period of 3 months, to determine its efficacy and safety. At the end of three months 83% of the patients reported decrease in fasting sugar levels and 89% patients reported decrease in PP sugar levels. The patients also showed a significant decrease in HbA1C levels as compared to respective baseline value. 48.8% of the patients reported reduction in dosage of anti-diabetic therapy after regularly taking FENFURO.

Powdered cinnamon (dalcheeni) has the ability to lower blood sugar levels by stimulating insulin activity. It contains bio-active components that can help prevent and fight blood sugar.

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Black plum or Jambul, also known as jamun can help a lot in controlling blood sugar level because it contains anthocyanins, ellagic acid, hydrolysable tannins etc.

Apart from including the above mentioned ingredients in diet one should make healthier food choices by including whole grains, oats, channa atta, millets and high fiber fruits and vegetables in the meals. Also, pulses with husk and sprouts are a healthy option and should be part of the diet. Milk is the right combination of carbohydrates and proteins. Two servings of milk in a daily diet is a good option. Good fats such as Omega-3 and monounsaturated fats (MUFA) should be consumed as they are good for the body. Natural sources for these are canola oil, flax seed oil, fatty fish and nuts. These are also low in cholesterol and are trans fat free.

Living with blood sugar can be a blessing in disguise if one learns to make healthiest food choices and follows an active lifestyle.

 The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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How the Blood Sugar of Diabetes Affects the Body

Diabetes mellitus leads to persistently elevated blood sugar levels. Over time, high sugar levels damage the body and can lead to the multiple health problems associated with diabetes.

But why are high blood sugars so bad for you? How much sugar in the blood is too much? And what are good sugar levels, anyway? Web MD takes a look at how your sugar level affects diabetes and your health.

Diabetes and Normal Blood Sugar Levels

At present, the diagnosis of diabetes or pre-diabetes is based in an arbitrary cut-off point for a normal blood sugar level. A normal sugar level is currently considered to be less than 100 mg/dL when fasting and less than 140 mg/dL two hours after eating. But in most healthy people, sugar levels are even lower.

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During the day, blood glucose levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL. In some, 60 is normal; in others, 90. Again, anything less than 100 mg/dL while fasting is considered normal by today’s standards.

What’s a low sugar level? It varies widely, too. Many people’s sugar levels won’t ever fall below 60 mg/dL, even with prolonged fasting. When you diet or fast, the liver keeps sugar levels normal by turning fat and muscle into sugar. A few people’s sugar levels may fall somewhat lower. Without taking diabetes medicine, though, or having uncommon medical problems, it’s difficult to drop sugar levels to an unsafe point.

Sugar Levels, Diabetes, and Pre-diabetes

Sugar levels higher than normal mean either diabetes or pre-diabetes is present.

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There are several ways diabetes is diagnosed:

  • The first is known as a fasting plasma glucose test. A person is said to have diabetes if his or her fasting blood sugar level is higher than 126 mg/dL after not eating — fasting — for eight hours.
  • The second method is with an oral glucose tolerance test. After fasting for eight hours, a person is given a special sugary drink. That person is said to have diabetes if two hours after the drink he or she has a sugar level higher than 200.
  • The third way is with a randomly checked blood sugar level. If it is greater than 200, with symptoms of increased urination, thirst, and/or weight loss, that person is said to have diabetes. A fasting sugar level or oral glucose tolerance test will be needed to confirm the diagnosis.

But diabetes is not like a switch that gets turned on and off — healthy one day, diabetic the next. Any sugar levels higher than normal are unhealthy. A blood sugar higher than normal, but not meeting the above criteria for full-blown diabetes, is called prediabetes.

According to the American Diabetes Association, 79 million people in the U.S. have pre-diabetes. People with pre-diabetes are five to six times more likely to develop diabetes over time. Pre-diabetes also increases the risk for cardiovascular disease, although not as much as diabetes does. It’s possible to prevent the progression of pre-diabetes to diabetes, with diet and exercise. 

Sugar and Your Body

Why are high blood sugar levels bad for you? Glucose is precious fuel for all the cells in your body — when it’s present at normal levels. But persistently high sugar levels behave like a slow-acting poison.

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High sugar levels slowly erode the ability of cells in the pancreas to make insulin. The pancreas overcompensates, though, and insulin levels remain overly high. Gradually, the pancreas is permanently damaged.

  1. All the excess sugar is modified in the blood. The elevated sugar in the blood causes changes that lead to atherosclerosis, a hardening of the blood vessels.

Because high sugar levels are everywhere, the body can be damaged anywhere. Damage to blood vessels, in particular, means no area is safe from too much sugar.

High sugar levels and damaged blood vessels cause the multitude of complications that can come with diabetes:

Kidney disease or kidney failure, requiring dialysis

Strokes

Heart attacks

Visual loss or blindness

Immune system suppression, with increased risk for infections

Erectile dysfunction

Nerve damage, called neuropathy, causing tingling, pain or decreased sensation in the feet, legs, and hands

Poor circulation to the legs and feet, with poor wound healing

In extreme cases, because of the poor wound healing, amputation is required.

Keeping sugar levels closer to normal can prevent many of the complications of diabetes. The American Diabetes Association’s goals for glucose control in people with diabetes are sugar levels of 70 to 130 mg/dL before meals, and less than 180 mg/dL after meals.

Use Supplement for blood sugar: 

FENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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DIABETES DIET FOR INDIANS

Diabetes control is governed by following the right diabetic diet. What to eat and what not to eat is important for diabetes control and diabetes cure or diabetes reversal.

These are the top 15 diabetes diet tips from diabetologists and nutritionists. Even if you are pre-diabetic or borderline diabetic, or diabetes is part of your family, it is important to follow a diabetic diet to prevent diabetes.

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Diabetologist, Dr. Sanjiv Bhambani with Moolchand Medcity suggests, “A diabetes diet should be high on fibre, must contain milk without cream, buttermilk, fresh seasonal fruits, green vegetables, etc.” But remember to consume these components in moderation.

DIABETES DIET FOR INDIANS should have the ratio of 60:20:20 for carbs, fats and proteins. The doctor explains, “Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively.” He adds that a diabetes diet should “have at least two seasonal fruits and three vegetables in a diet plan.”

Though dry fruits may seem like a healthy snack, it is not a good option for diabetics, as the fructose can spike your sugar level. Go for fresh fruits rather than dry fruits for diabetes control (but there are some restrictions… we’ll come to it). But you can still opt for nuts as a healthy snack.

THE DOCTOR SHARES HIS RECIPE FOR DIABETES DIET FOR INDIANS:

 – Drink tomato juice with salt and pepper every morning on an empty stomach.

– Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.

 Rekha Sharma, President and Director of Indian Dietetic Association, shares some major diabetes diet pointers that one should follow at home or at a restaurant.

 WHOLE GRAINS, OATS, CHANNA ATTA, MILLETS AND OTHER HIGH FIBRE FOODS should be included in the meals. If one feels like consuming pasta or noodles, it should  always be accompanied with vegetable/sprouts.

 MILK is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option.

Diabetes Control: Diabetic Diet Tips

 – HIGH FIBRE VEGETABLES such as peas, beans, broccoli and spinach /leafy vegetables should be included in one’s diet. Also, pulses with husk and sprouts are a                healthy option and should be part of the diet.
– PULSES are important in the diet as their effect on blood glucose is less than that of most other carbohydrate containing foods. Vegetables rich in fibre help lowering down the blood sugar levels and thus are healthy.
– GOOD FATS SUCH AS OMEGA-3 and monounsaturated fats (MUFA) should be consumed as they are good for the body. Natural sources for these are canola oil, flax seed oil,   fatty fish and nuts. These are also low in cholesterol and are trans fat free.
– FRUITS high in fibre such as papaya, apple, orange, pear and guava should be consumed. Mangoes, bananas, and grapes contain high sugar; therefore these fruits should be   consumed lesser than the others.

– Use FENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

SMALL FREQUENT MEALS:

A large meal gives rise to higher blood sugar in one’s body, therefore it is essential to take small frequent meals to prevent both higher and very low blood sugar values and keep them constant. Small in between snacks can be dhokla, fruit, high fibre cookies, butter milk, yogurt, upma/poha with vegetables etc.

A person with diabetes should follow a diet which is low in carbohydrates, high in fibre and contains adequate amounts of proteins, vitamins and minerals; and avoid fatty foods and sweets. He/she should also take frequent small meals (5 meals pattern).

WHAT NOT TO DO:

-Artificial sweeteners can be used in cakes and sweets for diabetic people (in moderation).
-Have lots of fluid.
-Limit intake of alcohol.

SHOULD YOU HAVE NON-VEG?

In non-vegetarian diet, seafood and chicken can be taken rather than red meat as red meat contains higher amount of saturated fats. Also, patients with high cholesterol should avoid egg yolk and red meat.

The diabetes diet for Indians includes carbohydrates, proteins and fats. As always, a balanced and planned diet can build and improve personal health. A controlled diabetes diet may seem like a drag and bore, but a good cook can add life to a diet. Time to call up mom and experiment with diabetes diets!

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

 

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Best and Worst Foods for Diabetes

 

When you’ve got diabetes, your food choices matter a lot. Some are better than others. To help you choose the best and worst foods from major food groups, use this guide.

Foods that are in the “worst” group can be occasional treats. In general, however, it will be easier to manage your diabetes if you choose most of your foods from the “best” lists.

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Diabetes and Breads, Grains, and Other Starches

Your body needs carbs but you want to choose wisely. Use this list as a guide.

Best Choices

•         Whole-grain flours, such as whole wheat flour

•         Whole grains, such as brown rice

•         Cereals containing whole-grain ingredients and little added sugar

•         Whole-grain bread

•         Baked sweet or white potato or baked steak fries

•         Whole-grain flour or corn tortillas

•         Corn, popcorn or products made from corn

Worst Choices

•         White flour

•         Processed grains, such as white rice

•         Cereals with little whole grain and lots of sugar

•         White bread

•         French fries

•         Fried white-flour tortillas

Vegetables and Diabetes

Most vegetables contain fiber and are naturally low in fat and sodium (unless they are canned or frozen in sauces). Starchy vegetables, such as potatoes and corn, aren’t included in this category. They are considered part of the breads, grains, and other starches group.

Best Choices: 

•         Fresh vegetables, eaten raw or lightly steamed, roasted, or grilled

•         Plain frozen vegetables, lightly steamed

•         Low sodium or unsalted canned vegetables

•         Lettuces, greens, kale, spinach, arugula 

Worst Choices:

•         Canned vegetables with lots of added sodium

•         Vegetables cooked with lots of added butter, cheese, or sauce

•         Pickles (if you need to limit sodium; otherwise, pickles are okay)

•         Sauerkraut, (same as pickles; limit only if you have high blood pressure)

 Fruits and Diabetes

Fruits have carbohydrates, vitamins, minerals, and fiber. They are naturally low in fat (except for avocados) and sodium. Most fruits have more carbs than do vegetables.

Best Choices:

•         Plain frozen fruit or fruit canned in fruit juice

•         Fresh fruit

•         Sugar-free or low-sugar jam or preserves

•         No-sugar-added apple sauce

•         100% fruit juice                                               

Worst Choices:

•         Canned fruit with heavy sugar syrup

•         Chewy fruit rolls

•         Regular jam, jelly, and preserves (unless portion is kept small)

•         Sweetened apple sauce

•         Fruit punch, fruit drinks, fruit juice drinks

 Diabetes and Meat and Other Protein

This category includes beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.

Best Choices:

•         Baked, broiled, grilled, or stewed meats

•         Lower-fat cuts of meat, such as top sirloin

•         Turkey bacon

•         Low-fat cheeses

•         Skinless breast of chicken or turkey

•         Baked, broiled, steamed, or grilled fish

•         Tofu lightly sautéed, steamed, or cooked in soup

•         Beans

•         Eggs

•         Nuts

Worst Choices:

•         Fried meats

•         Higher-fat cuts of meat, such as ribs

•         Pork bacon

•         Regular cheeses

•         Poultry with skin

•         Fried fish

•         Fried tofu

•         Beans prepared with lard

Dairy and Diabetes

This group includes milk and foods made from milk, such as yogurt and sour cream. Milk has a lot of protein and minerals, including calcium.

Best Choices:

•         1% or skim milk

•         Low-fat yogurt

•         Low-fat cottage cheese

•         Low-fat or nonfat sour cream

•         Frozen low-fat, low-carb yogurt

•         Nonfat half-and-half

Worst Choices:

•         Whole milk

•         Regular yogurt

•         Regular cottage cheese

•         Regular sour cream

•         Regular ice cream

•         Regular half-and-half

Diabetes and Fats, Oils, and Sweets

Eating too much of these kinds of foods can lead to weight gain, making it harder to keep diabetes under control.

Best Choices:

•         Baked snacks, such as baked potato chips, baked corn chips, puffed rice, or corn snacks, in small portions

•         Vegetable oils, non-hydrogenated butter spreads, margarine

•         Reduced-fat mayonnaise

•         Light salad dressings

•         Air-popped or calorie-controlled popcorn

Worst Choices:

•         Snacks fried in fat, such as potato chips, corn chips, pork rinds

•         Lard, hydrogenated vegetable shortening, butter

•         Regular mayonnaise

•         Regular salad dressings

•         Butter-flavored stove-top popcorn

Beverages and Diabetes

Some drinks have lots of carbs but very little nutrition. Others may be a better choice most of the time.

Best Choices:

•         Water, unflavored or flavored sparkling water

•         Light beer, small amounts of wine or non-fruity mixed drinks

•         Unsweetened tea (add a slice of lemon)

•         Coffee, black or with added low-fat milk and sugar substitute

•         Plain coffee and hot chocolate

•         Sport drinks, in limited quantities

Worst Choices:

•         Regular sodas

•         Regular beer, fruity mixed drinks, dessert wines

•         Sweetened tea

•         Coffee with sugar and cream

•         Flavored coffees and chocolate drinks

•         Energy drinks

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Managing Diabetes From Morning to Night

 

Keeping your blood sugar stable means taking certain steps throughout the day. Use this around-the-clock advice to help manage blood sugar.

Good blood sugar management depends on following a routine that runs throughout your day from the time you get up until your head hits the pillow again at night. That’s because blood sugar levels are in constant flux during the day. They rise after meals and taper off during physical activity. The key to successfully managing type 2 diabetes and its symptoms is to keep your blood sugar levels as stable as possible. That’s where a routine comes into play. Here are blood sugar management tips to help cover every part of your day:

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In the Morning

Check your blood sugar. If you have type 2 diabetes, you should check your blood sugar level every morning before you eat anything. This gives you a good baseline idea where you stand and allows you to make adjustments throughout the day.

Eat breakfast. If you skip breakfast, you’re already starting your day on the wrong foot. “Many people tend to skip breakfast, and it’s one of the most important meals of the day”. “You skip breakfast and you get hungrier and hungrier, and that’s one of the reasons people tend to overeat later in the day.” Eating regular meals will help keep your blood sugar levels steady, but skipping meals and then binging will cause spikes.

Give your feet a once-over. Diabetes can cause your feet to lose feeling because of nerve damage. In extreme cases, a person with diabetes can end up having to have a foot amputated if an unnoticed cut becomes severely infected. Check your feet for any sores or cuts each morning. Also check your shoes before putting them on to make sure there’s nothing in your shoe that could cause a sore. You might want to check your feet at bedtime, too.

 In the Afternoon

Take a lunch break. Don’t eat lunch at your desk — that’s a sure way to rush and feel stressed. Instead, sit down somewhere else and eat, then take a short walk afterward. Plan a healthy lunch ahead of time or you might resort to unhealthy fast food. You get a triple-win against diabetes with a lunch break: The regular meal and the exercise help keep your blood sugar level stable, and you can release some pressure from work.

Have healthy snacks on hand. Afternoon snacking is a good way to set yourself up for healthy eating once you’re home. “Most people like to snack in the afternoon, and I think that’s important because you don’t want to get home and start grabbing anything because you’re so hungry”. By having a sensible snack, you can help keep your blood sugar steady by avoiding a binge later on.

Get a little extra activity. Physical activity is crucial to blood sugar control. When you’re active, your cells burn blood sugar through a process that doesn’t rely on insulin. Activity also lets your body use insulin more efficiently. Take the stairs instead of an elevator. Get up from your desk and go talk to co-workers instead of emailing them. Experts recommend getting 30 minutes of physical activity each day, but it doesn’t have to be all at once. Every time you get up and move around, you’re adding to your 30-minute total. If you’re worn out from work, try to fit in a short walk in the late afternoon.

In the Evening

Eat a sensible dinner. Don’t overeat at dinner time. Eat a meal that’s about the same size as what you ate for breakfast and lunch. The actual amounts of protein, carbohydrates, fruits, and vegetables you should eat will depend on the meal plan that’s best for you. As with earlier in the day, maintaining a steady intake of food will make you less vulnerable to blood sugar spikes, especially if you’re eating healthy foods.

Work out while you watch TV. Keep moving even as you veg out in front of the tube. Do sit-ups or push-ups during commercials, or march in place. Lift light weights during the show. Even physical activity that’s not aerobic can still aid in your body’s ability to use insulin efficiently and maintain stable blood sugar. “Contracting your muscles can help regulate your blood sugar.” 

At Bedtime

Check your blood sugar again. Here’s where you see how your blood sugar management routine pays off. “Checking your blood sugar at bedtime gives you a good idea what happened during the day” 

Brush and floss your teeth. Brush in the morning and at night, and floss every night. “People with blood sugar are at increased risk for periodontal disease and general dental problems.”

Apply some lotion. Keep your skin moisturized to prevent peeling, cracking, and developing sores that can be symptoms of blood sugar. Apply lotion every night before bed.