I am a diabetic for close to 17 years. My blood sugar levels are normally between 180 and 240(both fasting and PP). I am also not able to sleep properly and feel groogy and exhausted in the morning. Hoe can I control my sugar levels?
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Diabetes is a serious disease. Following your diabetes treatment plan takes round-the-clock commitment. Careful management of diabetes can reduce your risk of serious even life-threatening complications.
No matter what type of diabetes you have:
Make a commitment to managing your diabetes. Learn all you can about diabetes. Establish a relationship with a diabetes educator, and ask your diabetes treatment team for help when you need it.
Choose healthy foods and maintain a healthy weight. Losing just 7 percent of your body weight if you're overweight can make a significant difference in your blood sugar control. A healthy diet is one with plenty of fruits, vegetables, whole grains and legumes, with a limited amount of saturated fat.
Make physical activity part of your daily routine. Regular exercise can help prevent prediabetes and type 2 diabetes, and it can help those who already have diabetes to maintain better blood sugar control. Thirty minutes of moderate exercise — such as brisk walking — most days of the week is recommended. A combination of exercises — aerobic exercises, such as walking or dancing on most days, combined with resistance training, such as weightlifting or yoga twice a week — often helps control blood sugar more effectively than does either type of exercise alone.
If you smoke or use other types of tobacco, ask your doctor to help you quit. Smoking increases your risk of various diabetes complications. Smokers who have diabetes are more likely to die of cardiovascular disease than are nonsmokers who have diabetes, according to the American Diabetes Association. Talk to your doctor about ways to stop smoking or to stop using other types of tobacco.
If you drink alcohol, do so responsibly. Alcohol can cause either high or low blood sugar, depending on how much you drink and if you eat at the same time. If you choose to drink, do so only in moderation — one drink a day for women of all ages and men older than 65, and up to two drinks a day for men age 65 and younger — and always with food.
Remember to include the carbohydrates from any alcohol you drink in your daily carbohydrate count. And check your blood sugar levels before going to bed.
Take stress seriously. The hormones your body may produce in response to prolonged stress may prevent insulin from working properly, which will raise your blood sugar and stress you even more. Set limits for yourself and prioritize your tasks. Learn relaxation techniques. And get plenty of sleep.
Diabetes is not a disease.It. is a metabolic disorder.When ot goes out of control then it leads to other diseases which may involve any organ.As. you are a chronic diabetic ,i.e. moret than 15 years duration it is better you switch to insulin to prevent complications.
In addition to the medication,go for a regular exercise for atleast half an hour..Eat in time. at regular intervals with vegetable salads or a fruit like guava,orange,papayya,watermelon,musk melon,pomegranate seeds,or a half along with a glass of buttermilk in between breakfast and lunch.
Snacks like sprouts,oats,cornflakes,murmura,poha,boiled lentils inbetween lunch and dinner.
For breakfast: 3 idlis,/2 dosa/2phulkas/11/2 cup upma.Avoid groundnut and coconut chutneys.
For Lunch: Less rice or roti with more curry including dals,green leafy veg.Avoid deep fries & pickles Restrict oil intake---1/2 lt per person per month.Keep changing varieties of oils
NV :egg white,chicken,fish can be had.Avoid red meat if you are a nonvegetarian
For Dinner: Roti or Dalia or jowar rawa
Maintain 1 1/2. to 2 hrs gap between dinner and sleep.
Have. a cup pf warm milk before going to bed.
In addition to these get your Lipids,serum creatinine,HbA1C,,ECG,CBP, ,Microalbumin,Eye checked regularly once a year.As you are feelng not welll get your Vit D3 checked. If it is low take supplements for that as Vit D3 deficiency alters the sugar and BP levels.It also lowers your resistance.
Have a healthy lifr