The 5:2 diet: A good choice for gestational diabetes

From sciencedaily.com

Weight loss after gestational diabetes can prevent the onset of type 2 diabetes. Yet finding the most effective way to lose weight and keep it off can be a challenge, especially for mothers with a new baby. Now, new research suggests that the popular 5:2 or intermittent fasting diet is just as effective as a conventional energy-restricting diet, enabling women greater choice and flexibility when it comes to weight loss.

The 5:2 diet allows five days of normal eating each week while substantially restricting calories over two days a week, as opposed to a typical diet that requires moderate energy restrictions daily.

Globally, one in five pregnancies are affected by gestational diabetes, with these women having a ten-fold risk of developing type 2 diabetes later in life. Women who have had gestational diabetes and are also overweight are at an even higher risk. Type 2 diabetes has lifelong consequences and can lead to other chronic diseases such as heart disease and cancer.

Lead researcher, UniSA's Dr Kristy Gray, says the finding will be greatly welcomed by women looking to lose weight.

"Gestational diabetes is the fastest growing type of diabetes in Australia, affecting 15 per cent of pregnancies," Dr Gray says.

"Healthy eating and regular physical activity are recommended to manage gestational diabetes, with continuous energy restriction diets -- or diets that cut calories by 25-30 per cent -- being the most common strategy for weight loss and diabetes prevention.

"The trouble is, however, that new mums often put themselves last -- they're struggling with fatigue and juggling family responsibilities -- so when it comes to weight loss, many find it hard to stick to a low-calorie diet.

"The 5:2 diet may provide a less overwhelming option. As it only cuts calories over two days, some women may find it easier to adopt and adhere to, as opposed to a consistently low-calorie diet requiring constant management.

"Our research shows that the 5:2 diet is just as effective at achieving weight loss as a continuous energy-restricted diet in women who have had gestational diabetes, which is great, because it provides women with greater choice and control.

"Of course, women should seek advice from a health professional before commencing this type of diet, to make sure that it is suitable for them."

The research investigated the effects of both the 5:2 diet (five days of normal eating and two days of 500 calories) and a continuous energy-restricted diet (1500 calories per day) on weight loss and diabetes risk markers in women with a previous diagnosis of gestational diabetes. Both diets restricted energy by approximately 25 percent each week.

https://www.sciencedaily.com/releases/2021/11/211101105412.htm 

Why Episodes of Low Blood Sugar Worsen Eye Disease in People With Diabetes

From neurosciencenews.com

Summary: People with diabetes who experience low blood sugar are more likely to experience worsening diabetic retinopathy.

Source: Johns Hopkins Medicine 

People with diabetes who experience periods of low blood sugar—a common occurrence in those new to blood sugar management—are more likely to have worsening diabetic eye disease.

Now, researchers at Johns Hopkins Medicine say they have linked such low blood sugar levels with a molecular pathway that is turned on in oxygen-starved cells in the eye.

The research, involving human and mouse eye cells and intact retinas grown in a low sugar (low glucose) environment in the laboratory, as well as mice with low glucose levels, was published in the January issue of Cell Reports.

“Temporary episodes of low glucose happen once or twice a day in people with insulin-dependent diabetes and often among people newly diagnosed with the condition,” says Akrit Sodhi, M.D., Ph.D., the Branna and Irving Sisenwein Professor of Ophthalmology at the Wilmer Eye Institute at Johns Hopkins Medicine.

Low glucose levels can also occur during sleep in people with non-insulin dependent diabetes. “Our results show that these periodic low glucose levels cause an increase in certain retinal cell proteins, resulting in an overgrowth of blood vessels and worsening diabetic eye disease,” adds Sodhi.

Eye disease among people with diabetes is among the most preventable causes of blindness in the U.S. Diabetic retinopathy, which occurs in up to a third of people with diabetes, is characterized by the overgrowth of abnormal blood vessels in the retina.

Sodhi says the current study suggests that people with diabetic retinopathy may be particularly vulnerable to periods of low glucose, and keeping glucose levels stable should be an important part of glucose control.

For the study, the researchers analysed protein levels in human and mouse retinal cells and intact retinas grown in an environment of low glucose in the laboratory, as well as in mice that had occasional low blood sugar.

Low glucose levels can also occur during sleep in people with non-insulin dependent diabetes. Image is in the public domain

The researchers found that low glucose levels in human and mouse retinal cells caused a cascade of molecular changes that can lead to blood vessel overgrowth. First, the researchers saw that low glucose caused a decrease in retinal cells’ ability to break down glucose for energy.

When the researchers looked specifically at so-called Müller glial cells, which are supportive cells for neurons in the retina and rely primarily on glucose for energy production, they found that the cells increased the expression of the GLUT1 gene, which makes a protein that transports glucose into cells.

The researchers found that, in response to low glucose, the cells increased levels of a transcription factor, called hypoxia-inducible factor (HIF)-1α. This turned on the cellular machinery—including GLUT1—needed to improve their ability to utilize available glucose, preserving the limited oxygen available for energy production by retinal neurons.

However, in low-oxygen environments, as occurs in the retinas of patients with diabetic eye disease, this normal, physiologic response to low glucose triggered a flood of HIF-1α protein into the cells’ nucleus, the cell’s control centre.

This resulted in an increase in the production of proteins such as VEGF and ANGPTL4, which cause the growth of abnormal, leaky blood vessels—the key culprit of vision loss in people with diabetic eye disease.

The researchers plan to study whether low glucose levels in people with diabetes may impact similar molecular pathways in other organs, such as the kidney and brain.

Sodhi says the HIF-1α pathway may serve as an effective target for developing new treatments for diabetic eye disease.

https://neurosciencenews.com/blood-sugar-eye-diabetes-22378/

Type 2 diabetes remission can be achieved by following a low-carb diet, evidence reveals

From diabetestimes.co.uk

New research has reported that people living with type 2 diabetes can put their condition into remission by following a low-carbohydrate diet.

A team of recognised academics have found that a low-carb diet helped people living with type 2 diabetes achieve major weight loss and improve their health outcomes.

Since 2013, Dr David Unwin from Norwood Surgery in Southport has encouraged his patients to adopt a low-carb lifestyle by launching a programme dedicated to the subject.

As part of the programme, advice on a lower carbohydrate diet and weight loss was offered routinely to people with type 2 diabetes between 2013 and 2021, in a suburban practice with nearly 10,000 patients.

Conventional ‘one-to-one’ GP consultations were used, supplemented by group consultations and personal phone calls as necessary.

Those interested in participating were computer coded for ongoing audit to compare ‘baseline’ with ‘latest follow-up’ for relevant parameters.

According to the results, the cohort who chose the low-carbohydrate approach equalled 39 per cent of the practice type 2 diabetes register. Overall, remission was achieved in 51 per cent of the cohort, the study has reported.

The findings state: “After an average of 33 months median (IQR) weight fell from 97 (84–109) to 86 (76–99) kg, giving a mean (SD) weight loss of −10 (8.9)kg.

“Median (IQR) HbA1c fell from 63 (54–80) to 46 (42–53) mmol/mol. Remission of diabetes was achieved in 77 per cent with T2D duration less than 1 year, falling to 20 per cent for duration greater than 15 years.”

The authors added: “Mean LDL cholesterol decreased by 0.5 mmol/L, mean triglyceride by 0.9 mmol/L and mean systolic blood pressure by 12 mm Hg.

“There were major prescribing savings; average Norwood surgery spend was £4.94 per person per year on drugs for diabetes compared with £11.30 for local practices. In the year ending January 2022, Norwood surgery spent £68,353 per year less than the area average.”

Ann Geoghegan, 70, had type 2 diabetes for 10 years and struggled to manage her blood glucose levels while she lived with the condition.

She said: “My vision was also becoming blurry, which was worrying, but I didn’t think things would ever change.”

Dr David Unwin said: “Losing weight by adopting a low-carb regimen can not only improve your diabetes control but also your life expectancy.

“This study shows there is great hope for nearly everyone with type 2 diabetes, whether they have been more recently diagnosed or, like Ann, have long-term diabetes.”

He added: “Patients I treat with a low-carb diet are amazed not to feel hungry. But if you eat 500 calories of ice cream, you’ll still feel hungry afterwards. However, if you eat the same calorie value of steak and broccoli, you won’t feel hungry because they’re higher in nutrients that fill you up.”

Fellow academic Professor Roy Taylor was one of the first researchers around the globe to identify that losing weight can reverse type 2 diabetes.

He champions the soup and shake programme, which is soon to be available through the NHS for all people living with the condition.

Professor Taylor said: “Mine and Dr Unwin’s approaches is that they share the principle of emphasising the importance of shedding excess weight — and that this is what makes the difference for people’s health.”

Click here to read the entire study.

https://diabetestimes.co.uk/type-2-diabetes-remission-can-be-achieved-by-following-a-low-carb-diet-evidence-reveals/

These 5 Unhealthy Habits Could Be Putting You at Risk for Diabetes

From healthnewshub.org

While age and genetics certainly play a role in your chances of developing diabetes, your lifestyle choices play a crucial role too – and they’re easier to change.

You may be surprised how much your daily habits can increase your risk of diabetes. 

To help you stay healthy, Shane Joy, PA, a primary care provider with Hartford HealthCare Medical Group, shares five common habits that may lead to diabetes and offers tips to break them. 

1. Sitting too much

Research has linked sitting down for long periods with several health concerns – including diabetes.

“Increasing exercise is one of the core goals for diabetes prevention and treatment,” says Joy, “Getting up and walking throughout the day can help you achieve a more active lifestyle and break the chain of living a sedentary life.”

Even small increases in physical activity have a huge impact. If you find yourself sitting too much, Joy suggests setting daily reminders on your phone or calendar to get up, stretch and get your blood pumping.

2. Indulging in the midnight munchies

A study in the Journal of Clinical Endocrinology and Metabolism examined two groups – one eating dinner late and another eating four hours earlier.

They found instances of high blood sugar levels and weight gain in those eating later.

“If you create habits such as eating dinner late or indulging in midnight munchies, you induce glucose intolerance and increase your risk of developing diabetes over time,” advises Joy.

3. Winging it at the grocery store

We’ve all been to the grocery store without a list. And it’s never an ideal situation.

“When we are crunched for time and have no other choice but to wing it at the grocery store, we are not giving ourselves enough time to make healthy, premeditated choices,” Joy says.

Meal planning is one of the best ways to improve your health. Before shopping, plan the meals you will cook during the week. Joy suggests choosing healthy – and delicious – recipes.

“Your body will thank you, as a healthy diet is another cornerstone to diabetes prevention and treatment,” says Joy.

4. Skipping the fresh produce

If you avoid fresh produce and opt for frozen or canned instead, you’re choosing processed foods that are loaded with sugar, salt and fat.

“People who compromise by eating frozen or canned vegetables and fruits are putting themselves at risk for future diabetes and hypertension,” says Joy.

Joy suggests making it a goal to stop by the produce section every time you shop. There’s a reason why it’s always at a store’s front entrance.

5. Eating too many starchy carbs

“Foods high in starch raise your blood glucose levels. If you eat too much, you’re putting your body on a collision course that leads to insulin resistance and, eventually, diabetes,” says Joy.

While starchy carbs are okay in moderation, don’t let them be your go-to. Starchy foods to avoid include:

• Pasta
• Potatoes
• White bread
• White rice
• Corn

If you find yourself craving starchy carbohydrates, Joy suggests incorporating some cheat meals and snacks into your diet. But don’t let it become a habit!

https://healthnewshub.org/these-5-unhealthy-habits-could-be-putting-you-at-risk-for-diabetes/

Recipe: Tiger Prawn, Beets and Apple Salad with Horseradish

From diabetes.org.uk

A healthy and delicious salad with lots of protein 

Each 470g serving contains (includes serving suggestion)

KCal 442 Carbs 37.82g Fibre 7.05g Protein 32.28g Fat 18.99g

Saturates 0.8g  Sugars 16.92g  Salt 1.08g

Ingredients

200g tiger prawns, shell off  80g baby spinach  80g brown dried lentils

1 lemon  80g almond yogurt  1 tbsp horseradish paste  1 apple

200g beetroot  5tsp sunflower oil

Method

Step 1

Preheat the oven to 240C / fan 220C / gas mark 9. Trim, peel and cut the 

beetroot into 2cm wedges. Dice the potato into 2cm cubes. Place both (keeping

them separate) on a lined baking tray, drizzle with 1/2 tbsp oil and season with 

sea salt and black pepper. Roast for 20-25 mins until soft.

Step 2

Boil a kettle. Heat a medium saucepan filled with salted boiling water on high

heat. Add the lentils and boil for 20-25 mins, until cooked, then drain.

Step 3

Meanwhile, in a small bowl, mix the yogurt, horseradish, a squeeze of lemon

juice (to taste) and a pinch of sea salt.

Step 4

Heat a large frying pan with 1/2 tbsp oil on a high heat. Add the prawns and

cook for 2-3 mins, until pink and cooked through. Take them off the heat,

season with sea salt and give them a good squeeze of lemon juice.

Step 5

Core and roughly dice the apple into 1cm cubes. Keeping the prawns in the 

frying pan, toss them with the apple, cooked lentils, half the yogurt, 2 tsp 

olive oil and a squeeze of lemon juice.

Step 6

Just before serving, roughly chop the spinach and toss it through the prawn 

salad. Serve onto plates, place the beetroot on top and spoon over the 

remaining horseradish yogurt.

https://www.diabetes.org.uk/guide-to-diabetes/recipes/tiger-prawn-beets-and-apple-salad-horseradish?utm_campaign=622124_General%20Enewsletter%20January%202023&utm_medium=email&utm_source=dot_digital&utm_content=%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20%20ELRT&dm_i=79RZ,DC18,1PBE5R,1MP01,1

Proven Ways Of How To Prevent Diabetes And Type 2 Diabetes

From outlookindia.com

Let's see how to prevent diabetes in early stages because it is a severe disease and needs a doctor's consultation as soon as you see the symptoms. Then, we will discuss different solutions for diabetes and recommend an excellent supplement to assist your medicines and fight diabetes efficiently 

When your blood glucose levels are unusually high, you are having a disease known as diabetes. In the case of diabetes, the amount of insulin released from the pancreas is significantly less. Thus, it affects the glucose absorption from the blood and transfers it into the cells to produce energy. Diabetes is of many types - type 1 diabetes, type 2 diabetes, and gestational diabetes.  

Type 1 diabetes occurs when the pancreas fails to secrete adequate insulin. It is also known as juvenile diabetes because it primarily occurs in childhood. However, adults may also develop, but the chances are low. Type 2 diabetes also occurs due to the same reason. However, it occurs in adults and is one of the most common types of diabetes worldwide. Finally, gestational diabetes occurs in pregnant women and may occur due to many reasons. However, women who already had diabetes once are more prone to developing gestational diabetes. 

How To Prevent Diabetes 

Let's see how to prevent diabetes in early stages because it is a severe disease and needs a doctor's consultation as soon as you see the symptoms. Then, we will discuss different solutions for diabetes and recommend an excellent supplement to assist your medicines and fight diabetes efficiently. 

Who Is At The Risk Of Developing Diabetes? 

Many risk factors may lead to diabetes. For example, if we take type 2 diabetes, the risk factors include:  

• If some already have prediabetes 

• If someone is obese 

• If the person is older than 45 years 

• If someone already has a relative who has type 2 diabetes. 

• If the person had gestational diabetes or diabetes during pregnancy. 

• Even the person's race matters whether or not the person will develop diabetes. 

• Diabetes also depends on genetics. 

 These risk factors also hold for Prediabetes. 

However, the risk factors are somewhat different in the case of gestational diabetes. These risk factors include:  

• If the person already had gestational diabetes before. 

• If the person had given birth to a baby weighing more than 9 pounds. 

• If the person is overweight. 

• If the person is above 25 years of age. 

• If the person has a history of diabetes in the family pedigree. 

• If the person has PCOS or Polycystic Ovary Syndrome. 

• The race of the person also matters. 

What Complications Can Diabetes Lead To? 

Diabetes is a severe disease, and if not handled properly, it may lead to extreme complications. Some of these complications include:  

• Diseases related to the heart 

• The problem of stroke. 

• Diseases related to kidney 

• Diseases related to the yes. 

• Dental problems. 

• Damage to the nerves. 

• Problems in the limbs. 

How To Prevent Type 2 Diabetes In Early Stages? 

There are many ways of diabetes prevention. But, as you know, if you catch diabetes, there are no medicines or therapies that can completely cure you from diabetes. Thus, it would be best if you relied on lifestyle improvements like eating healthy, exercising regularly, etc. So, let's try to answer the question, 'How to avoid diabetes in its early stages?' and learn the different solutions to diabetes. 

Lower the total amount of carbs taken in 

When you see symptoms of diabetes, it is essential to check the quality and the number of carbohydrates taken in. In the human body, carbohydrates break down into simple sugar, which gets absorbed into the bloodstream, and stimulates the pancreas to secrete insulin. The hormone insulin helps transport sugar from the bloodstream to the cells to produce energy. 

However, if you develop type 2 diabetes, the amount of insulin reduces in the body, leading to excess simple sugar in the bloodstream, which leads to a spike in the blood sugar levels. Thus, doctors recommend consuming less carbohydrates. 

Maintain Regularity In Exercise 

Doing regular exercise not only helps you control diabetes but also keeps your immune system strong and yourself healthy. When you exercise, the insulin sensitivity of the cells increases; thus, insulin is less needed to manage blood sugar levels. You should include aerobic exercises, HIIT or high-intensity interval training, and exercises that increase strength. 

Doing cardio helps you a lot. You should exercise for at least 30 mins every day and aim for exercising 150 minutes every week. Thus, a patient with diabetes must exercise to increase insulin sensitivity and reduce the risk of diabetes formation. 

Try Losing As Much Weight As Possible 

When you reduce the excess weight from your body, you reduce the chances of developing type 2 diabetes. This is because the visceral fat in the midsection and the abdominal parts of your body are responsible for insulin resistance, prediabetes, and inflammation. Some studies show that around 50% of people can lower the risk of diabetes by exercising well. 

Many healthy weight loss strategies help you lose weight efficiently and quickly. The diet should be balanced and contain no junk foods, and there should be non-starchy vegetables, lean proteins, complex carbohydrates, and healthy fats. Thus, cutting down on abdominal fat may help you combat diabetes efficiently, and it is one of the ways to answer the question, 'How to prevent diabetes at its early stages?'. 

Try To Quit Smoking 

Smoking causes multiple health problems, which include diseases related to the heart, COPD or Chronic Obstructive Pulmonary Disease, and lung diseases. Research also states that smoking can lead to type 2 diabetes because researchers think that smoking may increase insulin resistance and reduce insulin secretion. Many studies also claim that quitting smoking may help lower the chances of developing diabetes. 

Try To Reduce The Sizes Of The Portions 

Eating small portion sizes may help you prevent diabetes in its early stages. However, when you overeat food at once, your blood sugar levels may spike and cause the insulin levels to lower, thus increasing the chances of diabetes.  

However, when you eat in smaller portions, your calorie intake reduces, and it also helps in weight loss, thus lowering the chances of developing diabetes. Thus, by eating in small portions, you not only prevent diabetes in its early stages but also maintain a healthy body weight, which keeps your immune system strong and healthy. 

Be Active 

To keep diabetes at bay, you must change your sedentary lifestyle to a more active one. A sedentary lifestyle is one in which the person does little to no physical activity in a day and sits and relaxes most of the time. You have to change this lifestyle to avoid diabetes. 

While doing your work, after every hour, go for a walk for around five minutes inside or around the building. You can also wear a fitness band and keep track of the amount of work you have done that day, how active you were, and how many calories you burnt, and remind yourself that it's time to take a stroll. 

Eat A Balanced Diet 

A diabetic diet contains high levels of fibre. There are two types of fibres - one which is soluble and absorbs water, and the other one is insoluble. The former doesn't work in the case of diabetes. Thus, you should stick to foods that contain insoluble fibres because research says these fibres can help lower blood sugar levels in the body. 

A deficiency of vitamin D can lead to type 2 diabetes. Thus, your meals should have the right amount of vitamins and minerals required to prevent diabetes and keep your body healthy. 

You must cut down on junk foods, processed foods, and carbonated drinks, i.e., soft drinks. In addition, foods that are high in vegetable oils and refined grains are the ones that increase the chances of diabetes. So, if you have diabetes symptoms, you should immediately consult a doctor and a dietician specializing in dieting diabetics and get yourself the best diet for diabetes prevention. 

https://www.outlookindia.com/outlook-spotlight/proven-ways-of-how-to-prevent-diabetes-and-type-2-diabetes-news-255939

Diabetes: Bedtime rituals that can help manage blood sugar

From hindustantimes.com

How you unwind after a long day can make a great difference to your overall health. Here are important bedtime rituals for people with diabetes

How you unwind after a long day can make a great difference in your overall health. For people with diabetes, it is all the more important to end their day on a relaxing note. Utilising your late evenings, which are relatively more stress-free than rest of your day in planning for the next day can also contribute in managing your overall stress levels which is another risk factor for uncontrolled diabetes. Resisting the temptation to stay glued to screens and gorge on heavy-calorie stuff can also help in better glucose regulation and avoiding weight loss. Besides, sleep is one of the most important factors that can help in diabetes management apart from diet and exercise. Sleep deprivation is linked to worsened insulin sensitivity and by creating the right night-time routine, people with diabetes can live a much healthier life.

"Sleep is one of the most important legs in diabetes. The others are diet and exercise. Too little sleep worsens insulin sensitivity and is linked to poor blood sugar control, increased risk for heart disease, a greater chance of weight gain and a host of other problems. Adults should get at least 7 hours of sleep per night. Creating a disciplined bedtime routine and experimenting with a night-time ritual would surely allow diabetics to relax before snuggling under the covers," says Dr Manish Maheshwari, Consultant Internal Medicine at Narayana Multi-speciality hospital, Ahmedabad.

“Ending your day sets the tone for your sleep as well as the coming day. For people suffering from diabetes, maintaining even the most basic routine is challenging. You have to watch everything from what you eat, how much you sleep and how active you are in terms of physical activities. What may add to your woes in when there are additional leg or joint issues and you cannot work them out. In all the chaos, managing your bedtime routine can be less stressful and hits two birds with one stone- a good night's sleep and a fresh morning," says Dr Jothydev Kesavadev, Diabetologist, Executive Committee, RSSDI.

Utilising your late evenings, which are relatively more stress-free than rest of your day in planning for the next day can also contribute in managing your overall stress levels which is another risk factor for uncontrolled diabetes(Freepik)

Here are some expert tips to design an easy bedtime routine for people with diabetes that can help stabilise their blood sugar levels.

Limit the intake of caffeine

"Stay away from sources of caffeine including coffee, tea, chocolate and soda a few hours from bedtime. Caffeinated foods and drinks act as stimulants and can keep you awake. Also, limit alcohol intake, especially if you know that it affects your sleep," says Dr Sandeep Kharb, Sr. Consultant - Endocrinology, Asian Hospital, Faridabad.

Take a stroll before bedtime

"Any form of physical activity helps effective utilisation of insulin by your body. Also, it helps to reduce stress and prepare your mind before bed. Taking a walk before bedtime or after dinner may help to keep your sugar levels stable through the night. However, exercising too close to bedtime may have a negative impact on your sleep," says Dr Kharb.

How much to sleep

Dr Kesavadev says one should sleep for optimum hours to manage their blood sugar levels. He says it's recommended to sleep for more than 6 hours and not more than 8 hours.

Avoid snacking late in the night

"Late-night snacks are off the plate. Especially fatty foods, extra calories, and carbohydrates are not recommended to such patients as a result of avoiding weight gain. You’ll wake up with increased blood sugar levels which also has the capability to ruin the progress your medications and treatment made," says Dr Kesavadev.

Eat light, stay away from devices

"Dietary practices also have a huge impact on sleep patterns. It is always better to pick some light snacks before sleep instead of a full meal. Avoid large meals late at night. Eating late can cause indigestion and higher blood sugar levels overnight. Get some physical activity during the day. Keep your bedroom dark, quiet, relaxing, and cool. Remove electronic devices such as TVs, computers, and smartphones from the bedroom," says Dr Maheshwari.

Check your blood sugar level

"While regular blood sugar checks are an essential part of managing your diabetes, bedtime is another good time to test. It is a good idea to maintain your blood sugar levels within the acceptable range during bedtime. Though it is natural for blood glucose levels to be on the higher side if you have had a meal in the last two hours. If it is on the lower side of the range, you may consider night-time snacking to prevent from going too low," says Dr Kharb.

Plan your meals for the next day

"Pack the next day’s lunch or prepare like do cutting, chopping etc that you would need the next day. Once you have already kept fruits and vegetables aside you will have to utilize them and there would be no space for junk," says Dr Jothydev Kesavadev.

Brush your teeth

"People with diabetes are prone to catch gum and mouth issues. Brush your teeth regularly, twice a day if required. Use floss and let mouth care be an important part of your bedtime routine," says Dr Kesavadev.

Optimise your bedroom for sleep

"It is a good idea to prepare your bedroom for sleep so that you wake up refreshed. For this, maintain a comfortable ambience – dim the lights closer to bedtime, close the curtains so that early morning sun won’t disturb your sleep. Noise can disturb your sleep and leave you awake at night. Keep your cell phone far from your bed so that incoming calls and texts do not wake you up in the middle of the night. If you are extra sensitive to noise, use earplugs to block out any unwanted sounds," says Dr Kharb.

Set a bedtime routine

"Another way to maximize your sleep hours is to set a bedtime routine. Just before you hit the bed, do something to quiet your mind and relax your body to prepare for sleep. You can take a warm bath, or do some gentle yoga, read a book, listen to relaxing music among others," says Dr Sandeep Kharb.

https://www.hindustantimes.com/lifestyle/health/diabetes-effective-bedtime-rituals-that-can-help-manage-blood-sugar-101674205519911.html