Do you know India has the second-highest number of diabetics in the world? There are more than 77 million diabetics in our country and one of the major reasons is the lifestyle we lead.[1] In most households, you will find a case of diabetes and that is truly alarming. As a nutritionist and someone who has closely observed a case of diabetes in my family, I understand how it works. In this post, I will be sharing a few easy ways to help you control blood sugar levels in India in these 4 easy steps.

What is diabetes –

Diabetes is a metabolic disease that causes high blood sugar in the body. There is a hormone called insulin which helps to keep sugar under control by sending sugar from the bloodstream to the cells to be used as energy. But in diabetes, your body either doesn’t produce enough insulin or it is not working properly.

There are two types of diabetes – Type 1 and Type 2. Type 1 is a chronic condition that mostly occurs in children or young people and the reason is some problem with the pancreas which is responsible for producing insulin. On the other hand, Type 2 diabetes is a condition in which insulin is present but is not working effectively and this usually occurs in middle-aged or older people.[2]

Common reasons –

There are different reasons but the most common reasons are – genes, metabolism (insulin resistance), age factor, etc. Genes play a big role in diabetes and most people with diabetic parents get diagnosed too during some stage of life. My father in law was a diabetic and that’s why I have closely observed the disease. He was diagnosed in his 50s and he used to take insulin shots to control his blood sugar levels.

It was not easy for him initially as it takes time to get used to the new lifestyle and new conditions. He has been managing it well for many years with the help of diet control and physical exercise. But some people are not able to control it and it takes a toll on different body organs slowly.

4 easy ways to control blood sugar levels in India –

I am sharing 4 easy ways as a nutritionist and through my personal experience.

  1. Physical activity – Any kind of physical activity is good. It can be yoga, dancing, or just walking every day for half an hour. The biggest reason for any lifestyle disease is stress. Physical activity helps to relieve that and also helps to keep blood sugar levels in check. The good news is that slowly it can help reduce insulin dependency too.[3]
  2. Diet – The major part of controlling blood sugar levels is diet control. For this, it’s important to know what to eat, when to eat, and how much to eat. The first step is to control your carb intake and increase fibre intake. A balanced amount of fibre, complex carbohydrates, and good quality proteins are beneficial and that’s why I liked this product which is specially designed with these ingredients. Ensure Diabetes Care is beneficial in controlling blood sugar levels in a diabetic and helps to fight infections too.
  3. Stress – Stay away from stress as it can not only lead to the disease but also aggravate the symptoms. To reduce stress, stay active, exercise daily, listen to music and spend time with your loved ones. Controlling blood sugar is not as difficult as it seems. So, try not to take stress and keep a positive approach.
  4. Good night’s sleep – A good night’s sleep is very important as it promotes good mental and physical health. Poor sleeping habits can affect your blood sugar levels so one should try to take a good 7-8 hours’ sleep. This habit will not only help maintain blood sugar levels but also manage a healthy weight.[4]

Final thoughts –

Although it might sound difficult, the good news is that diabetes can be managed, if you take timely and fast action. Till then, eat right, don’t skip meals, take your medications timely, add a supplement like Ensure Diabetes Care to your diet and stay away from stress!

Disclaimer – This post is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

References –

[1] https://www.thehindu.com/sci-tech/health/india-has-second-largest-number-of-people-with-diabetes/article29975027.ece

[2] https://www.nhp.gov.in/disease/digestive/pancreas/diabetes-mellitus

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4625541/#:~:text=While%20moderate%20intensity%20exercise%20may,effective%20in%20mitigating%20insulin%20resistance.

[4] https://www.webmd.com/diabetes/sleep-affects-blood-sugar

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