Diabetes is an ailment where the blood sugar levels or the glucose levels in the body get elevated. This happens due to absolute or the relative insufficiency of insulin. Insulin is a hormone that is produced by our pancreas. It is the key regulator of our body's metabolism. The treatment of diabetes is aimed towards normalizing the level of blood glucose. This treatment is also meant to protect the heart and control the cholesterol & blood sugar levels. Last but not the least, this treatment is also meant to control the weight and the promoting the overall growth of body.

Diet And Exercise To Control Diabetes

Diets to control Diabetes

Here are some general tips to have a diet that promotes diabetes control:

· Have a diet rich in fibers. For instance, whole grains, fresh fruits, vegetables, nuts, seeds, legumes, etc.

· Avoid sugar rich food like mangoes in fruits. Avoid the fatty oils in all forms.

· Limit your proteins in take. For instance prefer fish and soy proteins over the poultry and meat. You must reduce your in take of salt. Prefer on having loads of carbohydrates.

· The best option is to have around 5 servings of fruits & vegetables and 6 servings of the whole grains every day. You can also take 2 weekly servings of the fatty fish. However, Diabetes can be of type 1 or type 2. The diet options for both are quite different. So you must consult the professional dietician to get the perfect diet chart for yourself.

· You must keep away from caffeine & alcohol.

Exercises for Diabetes

Regular exercise is a must for diabetic patients. It helps to keep the blood sugar levels in control, it reduces your weight, and controls the blood pressure. Here are the various types of exercises you must do to keep the diabetes in control:

1. Aerobic Exercise

These include brisk walking, cycling, swimming, dancing, Jogging, cross country skiing, team sports, etc. These are steady exercises that help our body use the oxygen over a period of time. It also makes the heart & lungs stronger, it lowers the blood lipids, and it lowers the blood pressure.

2. Anaerobic Exercise

These are short bursts of energy that work on one part of the body at a time - for instance, weight lifting. It does not strengthen the hearts & lungs but builds the muscles.

3. Aalom Vilom (AV)

It is a breathing exercise of the single nostril. You begin with a minute of deep & slow breathing. Here your hands must rest on the knees. Also close the eyes. Keep the right nostril closed with the thumb and inhale through your left nostril. Then exhale through the right nostril as you keep the left nostril pressed with your middle fingers. Do this for at least 5 minutes. But stop when you feel tired.

4. Kapalbharti (KB)

It is a double nostril exercise of exhalations done at the rate of one per second. This helps to replace the toxic gases with refreshing oxygen.

5. Agnisar

Close your eyes, sit quietly, stretch the arms & rest the hands on your knees. Now take a deep breath and inflate the belly. Stop there for a few seconds and exhale gradually along with a deflating belly. Stop there again and then repeat the drill for a minute or so.

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