The worldwide health organization (World health organization or WHO) estimates that there are nearly 77 million adults living with diabetes (type 2) and almost 25 million who are prediabetic (stand a high chance of getting diabetes in the near future). These figures are just rising with every passing day because there is hardly any data on how to deal with diabetes in India and the entire world.
Diabetes/ predicabetes is not something tough to handle in the year 2025 except the misinformation on it. With the propaganda among the crowds, individuals do not do the right decisions, instead, aggravating their state of health even more and contributing to the development of other long-term disorders, like heart disease, kidney failure, eye damage, foot problems, etc.
Are you diabetic or prediabetic or the person sitting nearby you has such a problem? Try reading this blog until the end to know the most common mistakes which diabetic or prediabetic individuals make to deteriorate their health. After being aware of the most typical errors, you will be able to prevent them and live longer and healthy.
Mistake 1 – failure to eat their favourite fruits
Instead of saying that people should stop consuming the fruits they had grown fond of when they learn they have diabetes or they are about to be diabetic, Lavleen Kaur, the best dietitian in Chandigarh says that people should not give up on the fruits they loved. When your blood sugar level increases, you should never drop your favourite fruits.
After learning the news that they have diabetes people become scared so much so that even when they are told to stop taking sweets they will insist that they also have to stop taking fruits. That is, however, the wrong attitude to the management of diabetes, or prediabetes. You ought to think about eating your fruits in a controlled manner and the proper time instead of quitting the consumption of the fruit altogether.
The high-glycemic-index fruits such as mangoes, grapes, sapodillas (Chikoos), and bananas are best consumed in the morning, prior and before the breakfast protein. With regards to protein, one can eat nuts and seeds along with fruits. This will aid in countering the fructose sweetness which may increase the sugar level. Also, be keen on the size of the portion according to your sugar level.
People who have HbA1c of 9-10 do not have the possibility to eat the entire mango, they may have only a slice of it. Nevertheless, when your HbA1c is 5-6, you can consume two slices of mango with seeds and nuts. In this manner you can have your favourite fruits and have the proper amount of proteins.
Error 2- Failure to Do Anything Following Meals
Majority of the individuals sit after they have eaten and even others after they have eaten sleep. It is not the right thing to do and it is not the right thing to do either you are diabetic or prediabetic. You should not sit or take rest regularly after the meal. When you do it, you will increase your sugar level further. Rather, one should sit in Vajrasana, at least five minutes and, thereafter 10 minutes of activities are required.
It will assist the glucose flow out of your blood into your cells and lead to the maintained level of sugar. In a word, 10 minutes of activity and sufficient time to provide you with the possibility to start digesting will make your sugar level balanced. Then why not take this routine on a religious basis? It is to be of good health, to you!
Mistake 3 – eating Rice and Roti combined.
This is the bad habit that some people eat roti and rice at once which is the most terrible combination to people who are diabetic or prediabetes. In case you consume high carbohydrates in combination, such as rice and roti, then it may cause elevated sugar levels in the body. But individuals with prediabetes who consume roti and rice in small quantity are insured of their elevated blood sugar level because it will be insignificant.
Persons with diabetes or those who have the need to maintain carbohydrates should not consume rice and roti simultaneously. They must also not eat gluten wheat roti that is very much laced with sugar. Rather than this, I can think of consuming such millets as jowar, ragi, etc. When you are eating millet, just be mindful that you cannot eat two different kinds of flours in the same meal because you have to maintain a carbohydrate balance.
Mistake 4 Having dinner after Sunset
It is recommended to eat according to circadian rhythm, which in fact means not eating later dinners, but the population does not want to hear such things in the vast majority of online nutrition courses. Eating dinner before sunset is advisable since the liver is allowed some schedule in which it should perform its job and that time is before sunset.
When you eat your dinner late, your body will be occupied all night trying to cope with sugar and will not be able to enhance digestion and immunity. and when you look at your sugar in the morning, after fasting, it will be elevated. Therefore, eat dinner on a circadian rhythm and provide the liver with time to unwind. The more relaxed your liver is the better will be your morning sugar.
Misconception 5 – Anxieties About Body weight
When they are trying to work on their insulin resistance, you must have heard people worrying about their body weight or complaining of it. When a diabetes or prediabetes patient will continue to worry about his or her weight, there is a possibility that the level of cortisol in the body is elevated and this could have impact on the level of stress thus resulting in elevated glucose.
As you thin or over think over something, you give out your energy which liberates glucose. When such glucose does not have access to your cells instead of being present in your blood, it leads to insulin resistance. The higher the excess of glucose production in your blood, the more you over think thus making your blood sugar levels increase.
Therefore, quit thinking of your weight at the moment and avoid overthinking by shifting your mind to something that would relax your mind.
On the Final Note
Diabetes, as well as prediabetes are becoming prevalent. Individuals do not know how they can cope with their diabetes and how they can avoid this issue (individuals with prediabetes). They make certain steps in expectation that they would feel better but their health is aggravated as a result of little knowledge. Management of blood sugar involves good understating, balanced diet, exercising and lack of stress.
The above discussed in this blog mentions all the mistakes made by diabetic and prediabetic individuals and how you can prevent them. To learn more about the management of diabetes or prediabetes using Ayurveda and a lifestyle change, call Santushti Holistic Health & Healing in which specialists will be able to identify areas of your life you need to work on yourself to lead a healthier and longer life.
