Lockdown ,obesity and diabetes

 Ever since the covid 19 has begun  most of the people around the world are working from home.

Children are attending online classes.Parents are sitting like couched potatoes glued to their chairs.

Recent studies show that people in the United States are sitting a lot more than they did before the COVID-19 pandemic.

Experts say this sedentary lifestyle has lead to weight gain,healthy individuals are turning prediabetic, Steroid induced diabetes is on the rise,which may be temporary or may precipitate to be a life long disease.

Type 2 Diabetes Mellitus and Obesity are life style disorders which can be prevented with life style modifications.

In people at risk for diabetes, weight loss can improve insulin sensitivity as well as delay, and even prevent progression to type 2 diabetes. In patients with overt diabetes, weight loss can play a tremendous role in improving blood sugar control.

An appropriate lifestyle and dietary changes have proven to be effective for the prevention and management of diabetes mellitus.

The meal plan should have  3 main meals and 2-3  snacks per day

One serving of 1 type of low  glycemic fruit is prefered such as berries,watermelon,musk melon etc

The following are food stuffs that will help you reduce weight and your sugar levels under control.

Do not overdo anything.Kindly keep your levels under check

1. Green leafy vegetables

Green, leafy vegetables are low in calories, while also being extremely nutritious. It can consumed raw,as soup,stir fry

2. Cinnamon

Along with its strong antioxidant properties, improve insulin sensitivity.Cinnamon tea once a day is a good option.

3.Chia seeds

Chia seeds are extremely rich in fiber. The viscous fiber found in these seeds lowers blood sugar levels by slowing down the rate at which food is moving through the gut and getting absorbed. Eventually help reduce weight.

4. Flaxseeds

Flaxseeds is rich in phytoestrogens also contains insoluble fiber made up of lignans, aids weight loss,and improving HbA1c levels

 5.Nuts

All nuts contain fiber, and are low in digestible fiber,  lower HbA1c, blood sugar and LDL levels in the body.Nuts should be soaked overnight and preferably  to be taken empty stomach

6.Neem leaves

Chewing 2- 5.neem leaves every morning is a great way to consume and extract its medicinal properties.It has anti inflammatory  and sugar lowering properties

7.Okra/ Ladies finger 

The superior insoluble fibre contained in okra is believed to help stabilise blood glucose by slowing the rate at which sugar is absorbed from the intestinal tract.

8.Gourds

   Ash gourd,bottle gourd  juice can be consumed on empty stomach for weight lossStudies have shown that bitter gourd also prevents hyperglycemia 

I have lost weight during lockdown by making certain life style  modifications, so can you. Better late than never.

Incase you are already diabetic or have other systemic illness as well,consult  your physician regularly  and get blood tests done whenever required.

Check the link below for some interesting diabetic diet plans

https://www.beatdiabetesapp.in/purchase-diabetes-ebook/

For queries or personalised diet plan email me at amulyathotambailu@gmail.com.