This document provides dos and don'ts for managing diabetes. The dos include getting educated about diabetes, monitoring blood sugar levels, taking medicines as prescribed, eating small frequent meals including fiber-rich foods, maintaining a healthy weight, and exercising regularly. The don'ts are to avoid smoking, fasting or overeating, consuming sweets and refined carbs, drinking more than 2 cups of coffee per day, eating fried or salty foods, and missing exercise routines. People with diabetes are encouraged to contact the organization for any additional questions or information.

1. DIABETES: Do’s & Don’ts
By : Tejas Limaye

2. Do’s

3. Get To Know Everything About
Diabetes
Awareness is the first step to fight against any
disease
Clear your doubts
Well acquaint yourself with latest research and
updates
Talk to your doctors & diabetes educators
Read Some Articles About
Diabetes Management Here

4. Check Your Blood Sugar Levels And
Other
Parameters As Recommended By
Your Doctor
Regular monitoring of blood sugars & other
parameters help understand diabetes control
 It further helps doctor modify or change your
treatment if required
Screening for complications of diabetes can
detect the problems at early stage

5. Take your medicines on time
If taken on time & in recommended dosage,
medicines work optimally
Never self adjust the dose of medicines
In case of any side effects, talk to your doctor
immediately

6. Distribute your meals into
small courses
Small but and evenly spaced meals are crucial
for daily blood sugar control
Eat every 2-3 hourly
Have heavy breakfast but gradually taper the
quantity of a meal as the day passes

7. Include Functional Foods
Like: Fenugreek
Fenugreek is a magic food for people with
diabetes
It is rich in soluble fibers
It lowers post meal blood sugar levels if
consumed 15-20 minutes before meals

8. Lead a stress free life
Stress management is a cornerstone of diabetes
management
Take short breaks at worksite every after 45-60
minutes
Try yoga, pranayama, breathing exercises, music
therapy etc.
Read About Stress Management Here.

9. Incorporate fiber rich foods
in your diet
Fibers are important as they prevent blood sugar
peaks
All raw foods (salads, fruits) are rich
sources of fibers
Include whole grains like oats, daliya, brown rice
See to it that every meal contains some or other
source of fibers

10. Achieve & Maintain Your Ideal
Body Weight
Maintaining ideal weight aids better sugar
control
Simple calculation for ideal weight=
(Height in centimeters – 100)
Achieve your ideal body weight with proper
diet and exercise
Get Some Tips About
Weight Management Here.

11. Don'ts

12. Smoke
Smoking causes narrowing of blood vessels
It increases risk of developing high blood
pressure especially in people with diabetes.
Passive smoking is also equally dangerous

13. Fast or Feast
Taking too much food at a time will increase
sugar levels rapidly
Taking no food or fasting may cause excessively
low blood sugars (hypoglycemia)
Well balanced diet is crucial

14. Consume Sweets
And
Refined Flours
Sweets & refined flours directly influence blood
sugar levels
Avoid sugar, jaggery and other sweets
Stay away from refined flours like maida & its
products (bakery products)

15. Drink more than 2 cups of
tea / coffee a day
Too much tea or coffee can hinder absorption
of various nutrients
Excessive caffeine can add up to the risk of high
blood pressure
Green tea is recommended
Green Tea Health Benefits

16. Eat Fried, Processed And
Salty Food
Extra fat in diet can cause overall and abdominal
obesity
Obesity disturbs blood sugar control
Foods rich in salt can increase blood pressure
It is recommended to avoid all processed &
preserved foods as they are rich in salt

17. Miss Exercise
Exercise increases insulin sensitivity of body
It also utilizes blood sugar for energy
Thus exercise lowers blood sugar levels
Regularity in exercise routine is important
It is recommended for people with diabetes to
exercise at least for 30 minutes 5 days a week

18. Contact Us for Any Query:
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Get info from: info@justforhearts.org
 Corporate Organizations:
contactus@justforhearts.org