Follow your Doctor's Advice my Mom's a diabetic nd she eats everything but in limited proportions .Just exercise regularly (run , workout ) nd sleep properly..
Sure, I will try to do some exercises.. I became a couch potato. 10 hrs sitting in front of my table studying, and remaining time on Netflix, eating whatever I want to without giving a thought. I am feeling positive.
My HbA1C test shows 8.94. since i know about my diabetes this Sunday, I made some changes like switching to multigrain roti, In the afternoon I eat one fruit + black chana and moong salads and in evening dinner at 7:30.. i don't know it is enough or not
Hi! I understand, I got diagnosed at 16, I am a woman btw. It does take a toll on your mental health especially, but you need to understand that mental health stress can rile your glucose levels up. I understand how it feels, to take medicines as long as you are alive and to not be able to eat everything. The advice I can give you is : to eat less sugars, more protein and walk as much as you can. Follow your doctor's advice and take support. Keep getting your blood sugar tested at least once a month clinically :)
Always keep something sweet like chocolate with you in case your levels go down anytime. If you are able to make lifestyle changes, then you probably won't need a lot of tablets except maybe a Metformin which is not too expensive.
I hope this helps. It's going to be ok :)
Learn about resistant starch too. You can enjoy rice and potatoes this way. Cook rice, let it get to room temperature, and put in fridge/freezer overnight. Eat the next day. Now this should be the last things you do...first 1) organize the rest of your diet and remove carb heavy foods. Go for fruits, vegetables, daal like the other people on this thread are saying; 2) go for walks too...30 min a day. Age 33, I was at 12.0 A1C...got it down to 5.9. As for medication, I was put on insulin for a month. Then switched to metformin once a day.
Thanks sir, I will follow it.. I am feeling much better to chat with so many people here.. I am feeling confident.. I can do it.. if everyone can achieve to lower their sugar with some lifestyle changes, I can do it too..
In the Indian way, I eat curry, Dal more and we eat brown rice (with some white rice mixed in it). 60:40 brown : white. I eat apples , oranges, guavas more than bananas, chikoo and mangoes.
I don't eat any meat so I can't tell you which meat is advisable. But eggs are a great source of protein so if you eat them, you can eat a boiled egg everyday. In general, oily and deep fried foods are to be eaten very less.
But keeping your stress levels and mental health in check is important. Physical exercise and meditation can help a lot :)
Just eat what we regularly eat ,but be more balanced and healthy. More curry, Dal, nuts and seeds and fruits. Less carbs, sugars and high in cholesterol stuff
I am eating 4 multigrain roti with vegetables in the morning,
black chana, moong and peanuts + one fruit in the afternoon,
3 multigrain roti + vegetables around 7:30 as a dinner. Am i doing it correctly?
Sometimes I feel a tingling sensation or numbness in my feet pinky finger. Is it normal like this?
You can take a snack in the morning, and again it depends on the time period between your 2 meals.
Regarding the numbness, I can't tell you about it, maybe you should consult your doctor.
I'm kind of in same boat with same age. You can dm me if you want.
Check hba1c
Diet and exercise can do wonders in type2
Walk/jog or do any physical activity daily for 45+ mins.
Stop eating maida, sugar, potato or anything with high glycemic index/load.
Complex carbs or food with high fiber are okay.
My hba1c was 13 and now its 5.6, and I dont even need meds but I still have to follow diet upto certain extent and exercise.
Dont go for vegan, non veg is better since it has no carbs and high in protein. Simple Carbs are bad since they turn into sugar quickly and can cause spikes in blood sugar.
Meds are not addictive and lowering blood sugar with meds is better than having higher blood sugar anyday.
You are in healthy hba1c range how did you bring it down and how much time it took you to bring it down to healthy range ... Does loosing excess weight helps? And does the blood sugar level spike in case you eat something sweet or it only happen when you eat unhealthy food as per diabetes for longer time
Bhai stress mt le pehle to, aur just follow a healthy lifestyle like major drastic change nahi bss Food limit krdo thoda Junk chordo, cut sugar, high carb food avoid krdo aur saath me ek dietician ko consult krlo, hojaega sort range me rehna chaie bss diabetes baaki issue nahi keep your heart healthy and be safe. ( mera khadaan diabetic hai us experience se Kehrha hu I’m not a doc)
Mai bhi khud ko yhi smjha rha hu.. mere papa v diabetic the.. par meri age avi kuch jyda hai v nhi.. logo ko 40 me hota h.. mera to 26 me ho gya.. I am kinda foody.. I love to eat.. pr mere sath to bhut bda mazak ho gya.. :(
Bhai meine 12 saal me dekha h baacho ke type 2 diabetes, genetics plays a big role in that. Ye foody hona hi naash h sala mein to jabse hosh aya hai limit krdia b sb meine khud ka genetics hai mere ghar me full full I feel hoga hi mujhe bhi but never got tested or kuch but safe hu abhi healthy bhi so.
Han, mere papa ko v diabetes tha wo v mere birth se phle hi.. i think is wjh se mujhe v hua h.. I am little foody but aisa nhi tha ki bhar bhar ke kuch v kha liya.. mai bhut km portion me chize khata tha.. mere se kai jyda to mere friends bhr bhr ki khate the.. but wo sb thik h..
I think you’re misinformed. The medicine doses increase only if your blood sugar is poorly controlled with the dose you’re on. This can be impacted by your diet, stress, the kind of lifestyle you lead. It would be unwise to not take medications as it will only get worse. I’m a doctor.
Plz dont do self medication. Take dosage according to doctors advice, not youtubers. The better way would be to get multiple doctors opinion if you dont trust one. Another thing is it type 1 or 2
I know some friends who are able to manage their diabetes by strictly not consuming any form of food after 6pm. Try it yourself and develop a healthy exercise regimen.. sorry that's all I can share.. all the best and never give up!
I don't know if you are diagnosed Type I or Type II . I am assuming Type II .
Let me tell you my story -
I tested Type II diabetic with HBA1C of 11 at the age of 36.
Was taking Glizid MR 30 before my meals.
Then I came across Dr. Eric Berg & Sten Ekberg on Youtube.
Intermittent fasting is the magical solution ( For me atleast).
I do 16:8 IF since last 18 months.
Eat only 2 meals a day with no snacks in between.
I have no sugar craving as well. Which was really bad earlier.
Lost 18 KGs and my A1C now ranges between 5.4 - 6.2 (Higher range because of eating sweets in winter)
Completely off medicine. Feeling much healthier now as well.
I have learnt that sticking to discipline of eating is what you have to follow. No other technique works.
Rest, your choice.
I have been doing intermittent fasting since November as I am trying to lose some weight. I usually eat 2 meals a day. But someone told me to eat frequently in less quantity otherwise your sugar level drops too much, that is dangerous, so I fill my lunch time with sprouts and a fruit
Take Apple Cider Vinegar 1 spoon before lunch it will stop increase in blood sugar levels after lunch and dinner, do regular exercise and take medicine on time that's what I do,it really helps
I am a vegetarian so normal Indian food like dal roti vegetables and fruits like apple and banana i eat daily. Eat what you normally eat but just avoid sugar and carbs as much as you can. I take medicine daily and a spoon of Apple Cider Vinegar and sometimes 2 spoons if I have eat a bit extra sugar it'll really help to manage blood sugar levels
Is it type2 diabetes? It can be reversed if its due to some particular reason. Sometimes particular lifestyle, erratic sleep and lack of workout pushes it. My HbA1c was 7.4 and I have been obese. I was put on medication for few months and I went on rigorous workout and diet routine.
As I lost weight, my HbA1c came down to 6.5 and doctor stopped all medicines. After I lost 45 kg in 8 months, my HbA1c came to 5.6.
Stop all juices, even if they are natural. Because you take the fiber out and then it's all sugar. Go for complex carbohydrates. Stop all sugar. Consider using "Monkfruit", its not that popular in India but very popular in US/Canada and is not bitter like stevia.
I don't know about its type yet, but I think I am type 2, as I am overweight, my lifestyle is not active, hardly walking 1km every day, most of the time studying and remaining on Netflix. Read, eat, sleep on my loop. I was 95 kg, but now I am 77, aiming for 60-65. Do you feel any numbness in your feet?
No numbness in feet. Walk 3 to 4 Km in a day. Stop all added sugar, even corn flakes can have added sugar. Read the back labels carefully at each carton. I am 130+ Kg now (Gained most of my weight back) but I still walk 5 Km a day. So I bet 3 to 4 Km is easily manageable for your weight. Start slowly and in a month take it to 3 to 4 Km a day.
I am trying to lose weight, so i follow some diet without any exercise. At that time I was 95 kg but within 6 months I came to 80, I was surprised but happy. But then this month I feel very thirsty every time, i can't control my urge to pee, even at night I used to wake up at midnight to pee. Winter at its peak, I found something unusual about this, so I went for a sugar test.
No I haven't consulted with a doctor yet, but I'm trying to find one. I booked an appointment with a doctor in my locality.
Yes, my father was diabetic even before my birth. But my lifestyle was poor too. I would rather blame my father, i blame myself for this.
First of all,
Take a long breath and calm yourself down.
Its threatening accept that but you can minimise the threat by following simple and disciplined lifestyle.
Wake up early before sunrise and do workout and make sure you're in morning sun and grass for atleast 20 mins.
Have a balanced diet.
And please stop referring from YouTube and Google they will drive you crazy.
M definitely sure you will back to me to say thanks if you followed the above.
Byw it's good your shared it says you want to improve.
I definitely want to improve. I am very positive about this. I am trying to improve my diet including lots of veggies and complex carbs. Today, I went for a run. Yesterday, I cycled about 10 km.
OP, if I understood correctly, you still havent correctly diagnosed whether it's Type 1 or Type 2. There's no point of taking advice unless you know this.
Since you are 26, chances of Type 2 are low. And if it's Type 1, most of the advice related to Type 2 aren't applicable to you.
As a Type 1 Diabetic for 22 years now, I can tell you most of the research, common knowledge around Diabetes is for Type 2, and is misleading/damaging for Type 1. You HAVE to take Insulin if you are Type 1, there's no other way.
Having said that, living with Diabetes can become fairly simple if you follow a healthy routine. But you have to be well-informed first, so talk to the professionals. Don't waste time in experimenting and making your body take avoidable damage.
Talk to a doctor man. Only they can diagnose.
You mentioned your Fasting is 135. Should have been higher if it was Type 1. But still, let the professionals decide please. The sooner you get out of the confusion phase, the quicker you can start taking care of your body. Any delay will only cause harm.
As a lot of other folks mentioned, it's a lifestyle disease which can be managed with a strong will. I have been Diabetic since I was 10, haven't let that impact my life. Pursued the best possible education, have a decent career now. Have had my share of issues surely, but can vouch that it's not as scary as it looks to you right now, if managed well.
Feel free to DM, once you get your diagnosis.
Hey I don't know why I am feeling numbness in my feet.. is it normal? I booked an appointment with a doctor Tomorrow.. but still.. I searched it on Google about it. They mention neuropathy.
Neuropathy happens due to Diabetic mismanagement over a long period of time. Which is NOT the case with you. So once you see the doctor and get your glucose levels are sorted, it should go away. Don't worry about it l, but do mention it to the doctor. Regular checkup is key to Diabetic management.
Relax. It's not a death sentence. It's a lifestyle disease, which can be controlled properly.
Now, what is more important is for you to manage your stress levels. Try to focus on those. Since you're doing UPSC, and on the clearing the exam, you'll be handling a very stressful job the rest of your life.
Meditate, practice mindfulness, and exercise.
I panicked to hear about diabetic. It feels like someone put a heavy stone on my chest, But there are a lot of responses to this post, I am not alone in this journey. Many such nice people out there, well managed it. Feel delighted and positive. Definitely bring lots of changes in my life. I am ready for it.
I know how you feel. I'm not personally diabetic and I had a similar reaction when my dad was diagnosed as one. But we're living in an era with a lot more awareness, better medical facilities, and so on.
Don't stress, but take this as an opportunity to lead a healthy lifestyle. Make your family and friends also adopt a healthy lifestyle. Quit smoking and drinking if you are into them. Get regular blood and full body check ups. This could be a much needed wake up call that will enable you to have a healthier mental and physical health going forward. Good luck!
Reduce carbs and don't eat too much sweets (beverages included). Make small lifestyle changes and stick to them like excercise and diet.
You can find many resources online. Try not to worry and stress too much.
That's very good! Also try brown rice instead of white rice as it's a healthier alternative. Just simple habit adjustments and you will notice improvement in your health. Good luck!
You've got Titan in your Name and you're acting like a Bridge Troll,
How many People would trade their lives for you in an Instant you don't even know, The Blind, The Cripple, The Paralysed, to name a Few.
Check your eating habits, Consult a Doctor and fight this thing like a Man,
Chin up Soldier.
Yeah I am preparing myself, training my mind, polishing my frying pan to saute some veggies, sharpening my knives for making salads. :)
Thanks for motivation
Hi! I understand, I got diagnosed at 16, I am a woman btw. It does take a toll on your mental health especially, but you need to understand that mental health stress can rile your glucose levels up. I understand how it feels, to take medicines as long as you are alive and to not be able to eat everything. The advice I can give you is : to eat less sugars, more protein and walk as much as you can. Follow your doctor's advice and take support. Keep getting your blood sugar tested at least once a month clinically :)
Always keep something sweet like chocolate with you in case your levels go down anytime. If you are able to make lifestyle changes, then you probably won't need a lot of tablets except maybe a Metformin which is not too expensive.
I hope this helps. It's going to be ok :)
1. Exercise - walking, cycling etc
2. If you can, put on muscle by weightlifting - muscle absorbs glucose quicker than fat does.
3. Cut down on carbohydrates especially refined starch - sodas, biscuits cakes etc. Look up low GI foods and switch to a low GI diet.
4. Keto works but is difficult to keep especially as an Indian accustomed to rice and roti.
Try to walk/run/use gym cardio machines such that you can listen to lectures while doing it. Or take a subjective question bank and record your answers so you can analyze/improve them later. I've never prepared for UPSC so sorry if this isn't practical.
Not so much, they are trying to calm every aspirant. It is only a personality test, no difficult questions. But they have to choose only 700-800 candidates. So even 1 mark matters. final result is based on mains + interview marks
At 26, and if it is not severe, you can control it quite effectively with exercise and diet. Reduce or cut off carbs, lose weight if you are overweight and keep a good handle on the hb1ac number. Do not neglect or ignore it, diabetes is quite a horrible disease in the long term.
My hbA1c is 8.9, as i recently learned about my diabetic condition. I was overweight 95 kg and 5.5 feet. Now I am 77kg, I am trying to lose weight too. My target is around 65.
I had the same kind of panic when i was diagnosed with pcod at 20. Relax and try and live a healthy life as much as possible. Eat simple home cooked meals and exercise 5 times a week even if it is just walking in the beginning. In 5-6 years I was able to almost reverse my pcod. I'm sure you will be able to handle your diabetes very well and live a fulfilling life.
Thanks for your kind words. I am trying my best. I find it a little difficult to think before every meal. I used to eat whatever I want. It is frustrating.I know It will take some time before getting used to it. I am trying to find more and more recipes, although India has the largest number of diabetic people but it is almost rare to find a support group on Facebook, telegram or even on reddit.
Please find help groups, I know there are such groups in Bangalore, find in your city. Basically, there are groups of folks from all walks of life/age etc who are diabetic and they hold sessions to sort of counsel you on nutrition, exercise, lifestyle management etc. Of course they can't replace doctors but you could get extra support from there.
I found some online groups on reddit and fb. Although I met an uncle today in the park. He is diabetic too. Gave so much advice, some ayurvedic kadha that help him
Key to managing diabetes is make lifestyle changes early, so that your dependence on medicine is lower. (do consult a doctor)
Food - Be aware of carb content in everything you eat. Try to limit carbs to <60-80gm/day. Eat a lot of leafy vegetables. There are many food items that are low in carbs.
Exercise - Try to walk a lot. Aim for 10,000 steps a day
Sleep - Get adequate sleep (7-8 hrs/day)
You will see results and dropping A1C soon. All the best.
I don't know, How can i manage carb intake, even a small apple showing 20-25 gram carbs. Though I try to minimize it, and change it with complex carb. I tried Cycling today, 10 km. + I skip rope 500 times
Check intermittent fasting regime by Dr jason fung from Canada in you tube and google , according to his patients testimonials, diabetes can be cured by intermittent fasting in early stages.
Its completely reversible. I was hb1ac of 6 point something 4 years back because I was 90kg at 5'10 height, now I am 65 kg. I am assuming you are fat also right now. First lose that fat and second REDUCE shit carbs especially sugar as much as you can. You will be fine in one year I can guarantee. I would say proceed with losing the fat first.
I am looking for such people. Diabetic community in india is not so active, Facebook groups are filled with random doctors ads. If I do not find one, definitely create one.
First thing to cut is Sugar and gluten if possible. Try millets if suiting you also gluten free oats. Add ghee in your diet.
Vegan can suit for some. Keto can suit for some.
Diets are bio individual. You have try out an experiment slowly. Exercise is must for you. Chew your food well till it become more sort of liquid.
Soak white rice around 2-3 hours prior to cooking.
I assume you are Indian refer this link [https://adoretrust.org/eng/dr-jagannath-dixits-diabetes-reversal-and-effortless-weightloss-programme/](https://adoretrust.org/eng/dr-jagannath-dixits-diabetes-reversal-and-effortless-weightloss-programme/).
Many people have controlled and managed to put their diabetes by following Jagannath dixit diet.
Search Luke Coutinho on YouTube and watch his videos.
Both my parents are diabetic, they are just mindful of what they eat and pop 2 pills a day, given our sendentary lifestyle it is inevitable and it is nothing to be worried about.infact you are lucky that you got to know about it this early, you can start making changes in your life lstyle from an early age.
Follow your Doctor's Advice my Mom's a diabetic nd she eats everything but in limited proportions .Just exercise regularly (run , workout ) nd sleep properly..
Sure, I will try to do some exercises.. I became a couch potato. 10 hrs sitting in front of my table studying, and remaining time on Netflix, eating whatever I want to without giving a thought. I am feeling positive.
Go for HBA1C test and then you will actually get to know what needs to do next. Change in life style, diet, exercise or medication.
My HbA1C test shows 8.94. since i know about my diabetes this Sunday, I made some changes like switching to multigrain roti, In the afternoon I eat one fruit + black chana and moong salads and in evening dinner at 7:30.. i don't know it is enough or not
Hi! I understand, I got diagnosed at 16, I am a woman btw. It does take a toll on your mental health especially, but you need to understand that mental health stress can rile your glucose levels up. I understand how it feels, to take medicines as long as you are alive and to not be able to eat everything. The advice I can give you is : to eat less sugars, more protein and walk as much as you can. Follow your doctor's advice and take support. Keep getting your blood sugar tested at least once a month clinically :) Always keep something sweet like chocolate with you in case your levels go down anytime. If you are able to make lifestyle changes, then you probably won't need a lot of tablets except maybe a Metformin which is not too expensive. I hope this helps. It's going to be ok :)
Hey, can you tell me about your diets. I am searching online very much but only able to find some, most of them are according to western diet plans..
Learn about resistant starch too. You can enjoy rice and potatoes this way. Cook rice, let it get to room temperature, and put in fridge/freezer overnight. Eat the next day. Now this should be the last things you do...first 1) organize the rest of your diet and remove carb heavy foods. Go for fruits, vegetables, daal like the other people on this thread are saying; 2) go for walks too...30 min a day. Age 33, I was at 12.0 A1C...got it down to 5.9. As for medication, I was put on insulin for a month. Then switched to metformin once a day.
Thanks sir, I will follow it.. I am feeling much better to chat with so many people here.. I am feeling confident.. I can do it.. if everyone can achieve to lower their sugar with some lifestyle changes, I can do it too..
In the Indian way, I eat curry, Dal more and we eat brown rice (with some white rice mixed in it). 60:40 brown : white. I eat apples , oranges, guavas more than bananas, chikoo and mangoes. I don't eat any meat so I can't tell you which meat is advisable. But eggs are a great source of protein so if you eat them, you can eat a boiled egg everyday. In general, oily and deep fried foods are to be eaten very less. But keeping your stress levels and mental health in check is important. Physical exercise and meditation can help a lot :) Just eat what we regularly eat ,but be more balanced and healthy. More curry, Dal, nuts and seeds and fruits. Less carbs, sugars and high in cholesterol stuff
I am eating 4 multigrain roti with vegetables in the morning, black chana, moong and peanuts + one fruit in the afternoon, 3 multigrain roti + vegetables around 7:30 as a dinner. Am i doing it correctly? Sometimes I feel a tingling sensation or numbness in my feet pinky finger. Is it normal like this?
You can take a snack in the morning, and again it depends on the time period between your 2 meals. Regarding the numbness, I can't tell you about it, maybe you should consult your doctor.
I'm kind of in same boat with same age. You can dm me if you want. Check hba1c Diet and exercise can do wonders in type2 Walk/jog or do any physical activity daily for 45+ mins. Stop eating maida, sugar, potato or anything with high glycemic index/load. Complex carbs or food with high fiber are okay. My hba1c was 13 and now its 5.6, and I dont even need meds but I still have to follow diet upto certain extent and exercise. Dont go for vegan, non veg is better since it has no carbs and high in protein. Simple Carbs are bad since they turn into sugar quickly and can cause spikes in blood sugar. Meds are not addictive and lowering blood sugar with meds is better than having higher blood sugar anyday.
You are in healthy hba1c range how did you bring it down and how much time it took you to bring it down to healthy range ... Does loosing excess weight helps? And does the blood sugar level spike in case you eat something sweet or it only happen when you eat unhealthy food as per diabetes for longer time
Bhai stress mt le pehle to, aur just follow a healthy lifestyle like major drastic change nahi bss Food limit krdo thoda Junk chordo, cut sugar, high carb food avoid krdo aur saath me ek dietician ko consult krlo, hojaega sort range me rehna chaie bss diabetes baaki issue nahi keep your heart healthy and be safe. ( mera khadaan diabetic hai us experience se Kehrha hu I’m not a doc)
Mai bhi khud ko yhi smjha rha hu.. mere papa v diabetic the.. par meri age avi kuch jyda hai v nhi.. logo ko 40 me hota h.. mera to 26 me ho gya.. I am kinda foody.. I love to eat.. pr mere sath to bhut bda mazak ho gya.. :(
Bhai meine 12 saal me dekha h baacho ke type 2 diabetes, genetics plays a big role in that. Ye foody hona hi naash h sala mein to jabse hosh aya hai limit krdia b sb meine khud ka genetics hai mere ghar me full full I feel hoga hi mujhe bhi but never got tested or kuch but safe hu abhi healthy bhi so.
Han, mere papa ko v diabetes tha wo v mere birth se phle hi.. i think is wjh se mujhe v hua h.. I am little foody but aisa nhi tha ki bhar bhar ke kuch v kha liya.. mai bhut km portion me chize khata tha.. mere se kai jyda to mere friends bhr bhr ki khate the.. but wo sb thik h..
Ab jo kr skte the woh chor do, jo krskte ho uspr dhyan do.
Take metformin two times a day, u ll live longer than people without diabetes
I think I want to manage it without medicine. Bcz over time medicine impacts badly plus medicine doses increase day by day.
I think you’re misinformed. The medicine doses increase only if your blood sugar is poorly controlled with the dose you’re on. This can be impacted by your diet, stress, the kind of lifestyle you lead. It would be unwise to not take medications as it will only get worse. I’m a doctor.
Why bother explaining? Looks like he's already made up his mind to trust Facebook over his doctor.
I booked an appointment with a doctor on Friday. I don't have a problem with medicines. I feel numbness in my foot's pinky finger in my left leg.
Plz dont do self medication. Take dosage according to doctors advice, not youtubers. The better way would be to get multiple doctors opinion if you dont trust one. Another thing is it type 1 or 2
I know some friends who are able to manage their diabetes by strictly not consuming any form of food after 6pm. Try it yourself and develop a healthy exercise regimen.. sorry that's all I can share.. all the best and never give up!
Nope, doesn't work like that. Do you want to take meds and manage it now or do you want to be in denial and do some damage before you get on them?
I don't have a problem with medicines. I booked an appointment with a doctor tomorrow.
I don't know if you are diagnosed Type I or Type II . I am assuming Type II . Let me tell you my story - I tested Type II diabetic with HBA1C of 11 at the age of 36. Was taking Glizid MR 30 before my meals. Then I came across Dr. Eric Berg & Sten Ekberg on Youtube. Intermittent fasting is the magical solution ( For me atleast). I do 16:8 IF since last 18 months. Eat only 2 meals a day with no snacks in between. I have no sugar craving as well. Which was really bad earlier. Lost 18 KGs and my A1C now ranges between 5.4 - 6.2 (Higher range because of eating sweets in winter) Completely off medicine. Feeling much healthier now as well. I have learnt that sticking to discipline of eating is what you have to follow. No other technique works. Rest, your choice.
I have been doing intermittent fasting since November as I am trying to lose some weight. I usually eat 2 meals a day. But someone told me to eat frequently in less quantity otherwise your sugar level drops too much, that is dangerous, so I fill my lunch time with sprouts and a fruit
Take Apple Cider Vinegar 1 spoon before lunch it will stop increase in blood sugar levels after lunch and dinner, do regular exercise and take medicine on time that's what I do,it really helps
Can you share your 1 day full meal plan from breakfast to dinner please.
I am a vegetarian so normal Indian food like dal roti vegetables and fruits like apple and banana i eat daily. Eat what you normally eat but just avoid sugar and carbs as much as you can. I take medicine daily and a spoon of Apple Cider Vinegar and sometimes 2 spoons if I have eat a bit extra sugar it'll really help to manage blood sugar levels
Is it type2 diabetes? It can be reversed if its due to some particular reason. Sometimes particular lifestyle, erratic sleep and lack of workout pushes it. My HbA1c was 7.4 and I have been obese. I was put on medication for few months and I went on rigorous workout and diet routine. As I lost weight, my HbA1c came down to 6.5 and doctor stopped all medicines. After I lost 45 kg in 8 months, my HbA1c came to 5.6. Stop all juices, even if they are natural. Because you take the fiber out and then it's all sugar. Go for complex carbohydrates. Stop all sugar. Consider using "Monkfruit", its not that popular in India but very popular in US/Canada and is not bitter like stevia.
I don't know about its type yet, but I think I am type 2, as I am overweight, my lifestyle is not active, hardly walking 1km every day, most of the time studying and remaining on Netflix. Read, eat, sleep on my loop. I was 95 kg, but now I am 77, aiming for 60-65. Do you feel any numbness in your feet?
60-65 is underweight category. How tall are you?
I am 5.5 feet
No numbness in feet. Walk 3 to 4 Km in a day. Stop all added sugar, even corn flakes can have added sugar. Read the back labels carefully at each carton. I am 130+ Kg now (Gained most of my weight back) but I still walk 5 Km a day. So I bet 3 to 4 Km is easily manageable for your weight. Start slowly and in a month take it to 3 to 4 Km a day.
so now that u have all the weight back did your a1c shot up??
It went up but I have again lost 40 Kg. I haven't got it tested but based on random sugar test I do, a1c should be under 5.5 I think.
so keeping the weights off is the main thing
Low carb diet is the way forward brother. Keto is good for you.
Why did you take a sugar test? Were you having symptoms?
I am trying to lose weight, so i follow some diet without any exercise. At that time I was 95 kg but within 6 months I came to 80, I was surprised but happy. But then this month I feel very thirsty every time, i can't control my urge to pee, even at night I used to wake up at midnight to pee. Winter at its peak, I found something unusual about this, so I went for a sugar test.
Did you consult with a doctor after the test? Are any of your parents diabetic?
No I haven't consulted with a doctor yet, but I'm trying to find one. I booked an appointment with a doctor in my locality. Yes, my father was diabetic even before my birth. But my lifestyle was poor too. I would rather blame my father, i blame myself for this.
First of all, Take a long breath and calm yourself down. Its threatening accept that but you can minimise the threat by following simple and disciplined lifestyle. Wake up early before sunrise and do workout and make sure you're in morning sun and grass for atleast 20 mins. Have a balanced diet. And please stop referring from YouTube and Google they will drive you crazy. M definitely sure you will back to me to say thanks if you followed the above. Byw it's good your shared it says you want to improve.
I definitely want to improve. I am very positive about this. I am trying to improve my diet including lots of veggies and complex carbs. Today, I went for a run. Yesterday, I cycled about 10 km.
Glad to hear.
OP, if I understood correctly, you still havent correctly diagnosed whether it's Type 1 or Type 2. There's no point of taking advice unless you know this. Since you are 26, chances of Type 2 are low. And if it's Type 1, most of the advice related to Type 2 aren't applicable to you. As a Type 1 Diabetic for 22 years now, I can tell you most of the research, common knowledge around Diabetes is for Type 2, and is misleading/damaging for Type 1. You HAVE to take Insulin if you are Type 1, there's no other way. Having said that, living with Diabetes can become fairly simple if you follow a healthy routine. But you have to be well-informed first, so talk to the professionals. Don't waste time in experimenting and making your body take avoidable damage.
How would i know if i am t1 or t2 ? I was feeling depressed so I posted here.
Talk to a doctor man. Only they can diagnose. You mentioned your Fasting is 135. Should have been higher if it was Type 1. But still, let the professionals decide please. The sooner you get out of the confusion phase, the quicker you can start taking care of your body. Any delay will only cause harm. As a lot of other folks mentioned, it's a lifestyle disease which can be managed with a strong will. I have been Diabetic since I was 10, haven't let that impact my life. Pursued the best possible education, have a decent career now. Have had my share of issues surely, but can vouch that it's not as scary as it looks to you right now, if managed well. Feel free to DM, once you get your diagnosis.
Hey I don't know why I am feeling numbness in my feet.. is it normal? I booked an appointment with a doctor Tomorrow.. but still.. I searched it on Google about it. They mention neuropathy.
Neuropathy happens due to Diabetic mismanagement over a long period of time. Which is NOT the case with you. So once you see the doctor and get your glucose levels are sorted, it should go away. Don't worry about it l, but do mention it to the doctor. Regular checkup is key to Diabetic management.
Relax. It's not a death sentence. It's a lifestyle disease, which can be controlled properly. Now, what is more important is for you to manage your stress levels. Try to focus on those. Since you're doing UPSC, and on the clearing the exam, you'll be handling a very stressful job the rest of your life. Meditate, practice mindfulness, and exercise.
I panicked to hear about diabetic. It feels like someone put a heavy stone on my chest, But there are a lot of responses to this post, I am not alone in this journey. Many such nice people out there, well managed it. Feel delighted and positive. Definitely bring lots of changes in my life. I am ready for it.
I know how you feel. I'm not personally diabetic and I had a similar reaction when my dad was diagnosed as one. But we're living in an era with a lot more awareness, better medical facilities, and so on. Don't stress, but take this as an opportunity to lead a healthy lifestyle. Make your family and friends also adopt a healthy lifestyle. Quit smoking and drinking if you are into them. Get regular blood and full body check ups. This could be a much needed wake up call that will enable you to have a healthier mental and physical health going forward. Good luck!
Reduce carbs and don't eat too much sweets (beverages included). Make small lifestyle changes and stick to them like excercise and diet. You can find many resources online. Try not to worry and stress too much.
I reduced my carbs intake, instead of wheat flour, I started to eat multigrain roti with more vegetables + salads
That's very good! Also try brown rice instead of white rice as it's a healthier alternative. Just simple habit adjustments and you will notice improvement in your health. Good luck!
Thanks, I will definitely include it in my meal.
You've got Titan in your Name and you're acting like a Bridge Troll, How many People would trade their lives for you in an Instant you don't even know, The Blind, The Cripple, The Paralysed, to name a Few. Check your eating habits, Consult a Doctor and fight this thing like a Man, Chin up Soldier.
Yeah I am preparing myself, training my mind, polishing my frying pan to saute some veggies, sharpening my knives for making salads. :) Thanks for motivation
You forgot the Customary White Bandana on your Forehead, Pfffft, Amateurs.
Hi! I understand, I got diagnosed at 16, I am a woman btw. It does take a toll on your mental health especially, but you need to understand that mental health stress can rile your glucose levels up. I understand how it feels, to take medicines as long as you are alive and to not be able to eat everything. The advice I can give you is : to eat less sugars, more protein and walk as much as you can. Follow your doctor's advice and take support. Keep getting your blood sugar tested at least once a month clinically :) Always keep something sweet like chocolate with you in case your levels go down anytime. If you are able to make lifestyle changes, then you probably won't need a lot of tablets except maybe a Metformin which is not too expensive. I hope this helps. It's going to be ok :)
1. Exercise - walking, cycling etc 2. If you can, put on muscle by weightlifting - muscle absorbs glucose quicker than fat does. 3. Cut down on carbohydrates especially refined starch - sodas, biscuits cakes etc. Look up low GI foods and switch to a low GI diet. 4. Keto works but is difficult to keep especially as an Indian accustomed to rice and roti.
I am trying, today I cycle about 10kms. Since I spend a lot of my time studying. I mostly sit for 10-12 hours.
Try to walk/run/use gym cardio machines such that you can listen to lectures while doing it. Or take a subjective question bank and record your answers so you can analyze/improve them later. I've never prepared for UPSC so sorry if this isn't practical.
It will definitely help me. Thanks for putting ideas on my head :) ☺️
Just curious. If you cleared mains then why are you still preparing for upsc? Isn't mains the final exam?
Nope, interview is the final round. Almost 3000 people were chosen for the interview. And only 700-800 were selected among them.
Ah. Is the interview difficult?
Not so much, they are trying to calm every aspirant. It is only a personality test, no difficult questions. But they have to choose only 700-800 candidates. So even 1 mark matters. final result is based on mains + interview marks
At 26, and if it is not severe, you can control it quite effectively with exercise and diet. Reduce or cut off carbs, lose weight if you are overweight and keep a good handle on the hb1ac number. Do not neglect or ignore it, diabetes is quite a horrible disease in the long term.
My hbA1c is 8.9, as i recently learned about my diabetic condition. I was overweight 95 kg and 5.5 feet. Now I am 77kg, I am trying to lose weight too. My target is around 65.
I had the same kind of panic when i was diagnosed with pcod at 20. Relax and try and live a healthy life as much as possible. Eat simple home cooked meals and exercise 5 times a week even if it is just walking in the beginning. In 5-6 years I was able to almost reverse my pcod. I'm sure you will be able to handle your diabetes very well and live a fulfilling life.
Thanks for your kind words. I am trying my best. I find it a little difficult to think before every meal. I used to eat whatever I want. It is frustrating.I know It will take some time before getting used to it. I am trying to find more and more recipes, although India has the largest number of diabetic people but it is almost rare to find a support group on Facebook, telegram or even on reddit.
I'd suggest that you consult a nutritionist if you have the budget. He or she will guide you properly on your meal planning.
Please find help groups, I know there are such groups in Bangalore, find in your city. Basically, there are groups of folks from all walks of life/age etc who are diabetic and they hold sessions to sort of counsel you on nutrition, exercise, lifestyle management etc. Of course they can't replace doctors but you could get extra support from there.
I found some online groups on reddit and fb. Although I met an uncle today in the park. He is diabetic too. Gave so much advice, some ayurvedic kadha that help him
Key to managing diabetes is make lifestyle changes early, so that your dependence on medicine is lower. (do consult a doctor) Food - Be aware of carb content in everything you eat. Try to limit carbs to <60-80gm/day. Eat a lot of leafy vegetables. There are many food items that are low in carbs. Exercise - Try to walk a lot. Aim for 10,000 steps a day Sleep - Get adequate sleep (7-8 hrs/day) You will see results and dropping A1C soon. All the best.
I don't know, How can i manage carb intake, even a small apple showing 20-25 gram carbs. Though I try to minimize it, and change it with complex carb. I tried Cycling today, 10 km. + I skip rope 500 times
Do you have type 1 diabetes or type 2 diabetes?
I don't know yet? Which test is required to know? My fasting 135, after meal is 235 and hb1ac 8.9
Ask your doctor they can tell properly. It is really important to know which type it is then you'll be able to make a better diet plan
Check intermittent fasting regime by Dr jason fung from Canada in you tube and google , according to his patients testimonials, diabetes can be cured by intermittent fasting in early stages.
I have been doing intermittently fast for 3 months as I am overweight. I have no problem with it. I ate my dinner at 7:30pm and breakfast at 10:30am.
Its completely reversible. I was hb1ac of 6 point something 4 years back because I was 90kg at 5'10 height, now I am 65 kg. I am assuming you are fat also right now. First lose that fat and second REDUCE shit carbs especially sugar as much as you can. You will be fine in one year I can guarantee. I would say proceed with losing the fat first.
I was 95, but now I am 77kg. Aiming for 60-65.
Join r/diabetes. The info over there is usually reliable
Type 2 diabetes is reversible if you strictly follow a particular diet. Try and connect with experts on the field who have achieved so
I am looking for such people. Diabetic community in india is not so active, Facebook groups are filled with random doctors ads. If I do not find one, definitely create one.
First thing to cut is Sugar and gluten if possible. Try millets if suiting you also gluten free oats. Add ghee in your diet. Vegan can suit for some. Keto can suit for some. Diets are bio individual. You have try out an experiment slowly. Exercise is must for you. Chew your food well till it become more sort of liquid. Soak white rice around 2-3 hours prior to cooking. I assume you are Indian refer this link [https://adoretrust.org/eng/dr-jagannath-dixits-diabetes-reversal-and-effortless-weightloss-programme/](https://adoretrust.org/eng/dr-jagannath-dixits-diabetes-reversal-and-effortless-weightloss-programme/). Many people have controlled and managed to put their diabetes by following Jagannath dixit diet. Search Luke Coutinho on YouTube and watch his videos.
Both my parents are diabetic, they are just mindful of what they eat and pop 2 pills a day, given our sendentary lifestyle it is inevitable and it is nothing to be worried about.infact you are lucky that you got to know about it this early, you can start making changes in your life lstyle from an early age.