How to keep blood glucose level under control?

Diabetes is a life style disease that is affecting  90 -95 % of adults  who are above 65 years  old all over the world. Physical inactivity, and oxidative stress is the main reason for the occurrence  of this lifestyle disease. Also women who had gestational diabetes when they were pregnant are also likely to develop this disease. If you are above 30 years old, then it’s time for you to change your lifestyle and take care of your health just by simply changing your everyday routine and food habits. Prevention is better than cure. So however busy you may be, spend some time for your self-care for a healthy and happy old age.

Morning routine:

•  Soak one tablespoon of cumin seed or fenugreek in 200 ml (1 cup) of water overnight.

• If you are a retired person above 60, getup at 6.30 to  7.00 a.m. Others getup at 6.00 a.m. or earlier than that and as soon as you get up brush your teeth and drink the above said cumin seed water or fenugreek water.

• Start your day with simple exercises. Do light yoga asanas and pranayama (breathing exercise). Go walking for 30 minutes. By doing this all your body parts get activated.  Physical activity is the main key for healthy life. So whenever you get time, concentrate on your body and move all your body parts. This activity itself will bring down your glucose level within control.

• After exercise you can have a masala tea with ginger, cardamom, cinnamon,cloves ets. It refreshes your body and mind. The spices in it are good for health. Don’t add white sugar in tea. Add palm sugar or country sugar. If you are already diabetic, don’t add any kind of sweeteners.

What to have for morning breakfast?

• Take light food. Idli with Sambhar or coconut chutney, Dosa, multi grain dosa, , foods made of Ragi flour like Ragi puttu, Ragi Idiyappam, ragi dosa, wheat Roti without ghee or oil with some green vegetables as side dish. Make it simple.

 11 ‘o’ clock juice :

•  Drink some healthy  juices rich in antioxidants to fight against the free radicals formed in your body. Free radicals are the reason behind cell damage in body

• Amlajuice do wonders to your body. It is an excellent juice to control the glucose level. Just extract the juice of two gooseberries with mint leaves and coriander leaves and add little water and make it to 200 ml. Have this drink with mindfulness.

• Drink lady’s finger soup on alternate days. This juice is also very very healthy and beneficial in many aspects.

Afternoon lunch:

You can have any kind of lunch you like. But do not take non vegetarian except fish and egg. If you cannot avoid chicken, mutton or anything else, have once in a month and that’s enough. Do not add pizza, Burger or any other stuffs similar to that. If you are already diabetic, don’t take any sweet food like payasam, kheer or other sweets.

Evening routine:

Have Herbal tea or masala tea with less amount of milk and refresh your body. If you are retired person, go for a small walk. You would fell fresh and relaxed.

Night routine:

• Complete your dinner before 7.30 p.m. Have some light and warm food like puttu, Idli sambhar or chutney, Dosa etc. Idli is best because you feel satisfied as well as it is easy to digest.

• Go for a small walk at 8.30 p.m for 10 to 15 minutes. Go to bed before 10.00 p.m. If you have sleeping troubles read some books you like. Develop a routine habit of reading a book before going to bed. This gives you good sleep.

Important activity is Morning walk, yoga asanas and pranayama and night 10 minutes’ walk. Along with this, follow this simple breakfast, lunch and night routine. Add variety of vegetables in your diet. Do care yourself. 100% your pancreas and other organs in your body will be healthy and those who are healthy already will always be healthy and happy if you follow this routine.

Also view: Amla juice ,
free radicals,
 How to get rid of throat infection?
fenugreekleaves/ controls sugar

Prevention is better than cure.

Be Healthy, Happy and Long-lived😊😊😊