"Move your focus from just suppressing your symptoms to addressing the root cause. Understand that diabetes isn't just about sugar. It starts at the pancreatic level. So, focus on the health of your pancreas," he adds and asks diabetics to work on the four main pillars of health - balanced nutrition, adequate exercise, quality sleep, and emotional detox.
Diabetes management: Avoid these 6 mistakes to control blood sugar levels
According to Coutinho, there are certain commonalities among a majority of type-2 diabetics-
1. A sedentary lifestyle
A sedentary lifestyle is linked with several health issues including weight gain and high blood sugar levels. An active lifestyle is not just good for your blood sugar levels but can help ensure optimal health. Develop an exercise routine gradually. Do not perform a strenuous exercise routine during the initial day as it may lead to a sudden drop in blood sugars.
Diabetics should exercise regularly to control blood sugar levels
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2. Low fat and high-carb diet
Fats should be an essential part of your daily diet just like other nutrients. Many completely eliminate fats from their diet including the healthy ones. "Stop demonizing fats. The wrong kind of fat and too much of it is the culprit. Good fats from nuts, seeds, and pure oils contribute to better heart and diabetic health," Coutinho mentioned.
3. Long gap between meals
If you are a diabetic, try to minimise the gap between meals. Large gap between the meals can make you eat more at your next meal, leading to fluctuations in blood sugars. Health experts often advise keeping meals small and frequent. Choose healthy snacks to fill the gaps between meals.
4. Too many or too few fruits
It is a common misconception that diabetics cannot eat fruits as they contain natural sugar. You should not completely avoid or consume too much. Fruits should be consumed in moderation when suffering from diabetes. Coutinho suggests spreading the intake of fruits across the day to avoid excess fructose. Eat slowly and chew properly.
People with diabetes can eat fruits in moderation
Photo Credit: iStock
5. Uncontrolled stress
Stress is more harmful than you think. It can affect your hormones, mental health as well as physical health. Chronic stress is also harmful to people with diabetes. According to studies, stress can increase blood sugar levels and affect your heart health.
6. Poor sleep cycle
Sleep regulates different body functions other than providing rest to the body. Coutinho explains that most of your hormonal balance occurs while you sleep. And insulin is nothing but a hormone! Therefore, it is crucial to ensure a healthy sleep cycle.
The health expert also suggested adding a few herbs to your diabetes diet to control blood sugar levels. These include- cinnamon, fenugreek, turmeric, curry leaves, oregano and aloe vera. Always check with your health expert before adding these diet.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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