Survival Strategies For Living with Diabetes

Plan your Diet

• Eat lots of fruits and vegetables.

• Increase fiber intake in your food. Natural fruits are high source of fiber content.

• Add dry beans, peas and raw onion to your daily food intake. Intake of cinnamon, garlic, bitter lemon, guar gum is helpful to reduce blood glucose level.

• Eat fresh water fish and chicken without skin.

Be active throughout the day

• Walk instead of drive whenever possible.

• Take the stairs instead of the elevator.

• Work in the garden or do some house cleaning/other house works every day.

Exercise Regularly - Exercise is important for people with diabetes because it helps regulate blood sugar and provide cardiovascular fitness that protects against heart and artery disease. Brisk walking is one of the best form of exercises. Others include jogging, swimming, cycling or working on treadmill. Doing these simple exercises for half an hour everyday goes a long way in preventing complications in diabetes.

Control your weight - Lose weight if you are obese/overweight.

Take good care of your feet - The care of the feet in people living with diabetes is VERY important as 'Foot Ulcers' has been implicated as one of the major causes of 'Amputation'.

• Always keep your feet clean.

• Dry feet well especially in between your toes.

• Go for Medical Check-up from time to time.

• Check under your feet regularly.

• If you can't see under your feet check with a mirror.

• Never use sharp objects on your feet.

• Avoid high shoes with no support. Wear well fitting flat shoes.

• Avoid tight/dirty/wet socks.

• Never walk barefooted.

• Avoid extreme heat such as using your feet to hot pots, walking on hot sand, etc.

• Wear thick soft socks and properly fitted shoes.
• Go barefoot, wear high heels/sandals or shoes with pointed toes.
• Try to remove calluses, corns or warts by yourself.

Get a regular check up done

• Follow up with your doctor.

• Get your eyes, kidneys, and feet examined annually.

Control your blood sugar

• Take your medicines as recommended.

• Always carry your identity card and some form of sugar.

Avoid below foods

• Avoid sweets, fried foods, junk foods and foods with high cholesterol.

• Limit the use of ketchup, mustard and salad dressing.

• Limit salt intake (sodium content).

• Consume less egg yolk, mutton or beef.

Cool down on Tea and Coffee

• Do not have more than 2 cups of the conventional tea or decaffeinated coffee everyday.

• Try to switch to herbal teas.

No Smoking

• Smoking can result in premature development of complications and may even have a role in the development of type 2 diabetes.

Don't drink in excess

• Alcohol can contribute to neuropathy (nerve damage), which is one of the consequences of diabetes.

Never be stressed

• Stress - physical like injury/illness or mental, like job health, or finances - can increase blood glucose levels. Breathing exercises and relaxation techniques can help relieve stress.

In case of high blood pressure (Hypertension), avoid resistance exercises.

Be Informed... Take Control.