Combating diabetes in an effective way so that it does not recapitulate often is based on a delicate combination of Ayurvedic treatment and a holistic and healthy routine. Maintaining a healthy routine helps in boosting the effectiveness of medicinal/Ayurvedic treatment for an all-round of the disease.

According to latest health research, Type 2 Diabetics are advised to follow this routine in order to keep their insulin levels in a safe zone and prevent irregular blood sugar.

Wake up Time

Wake up by 6 am in the morning, as you also need ample time to exercise. Have a glass of lukewarm water mixed with two teaspoonfuls of fresh lemon juice every day.

Exercise

Exercise forms an important part of treatment for diabetic patients. A morning walk is the best form of exercise. Yoga and meditation can also be beneficial, especially to relieve stress and bring clarity to the mind. If your health permits, opt for exercises such as jogging, swimming, cycling, etc.

Breakfast

In the morning, take two slices of whole meal bread with butter and fresh milk (boiled and taken warm). Seasonal fresh fruits can be taken occasionally, with or without milk.

At Work

If you are an office-goer, make sure you carry filling snacks with you all the time, as Diabetics are advised not to keep their stomachs empty. Instead of snacking on cheese, chips or crackers, enjoy a handful of nuts or seeds. Go for variety with sunflower, pumpkin seeds, almonds, cashews, and walnuts.

Lunch

For lunch, opt for steamed or lightly cooked green vegetables such as cauliflower, cabbage, tomatoes, spinach, turnip, asparagus and mushrooms. Vegetable soup or boiled vegetables can also be taken. In addition, two or three whole wheat bread (chapatis), sprouts, salad, boiled rice, lentils (daal) etc. can be taken according to appetite. A glass of buttermilk (salty lassi) is a nice drink to end the lunch. Roasted cumin seeds, black salt, grated ginger and green coriander leaves can be added to the buttermilk.

Daytime Sleep

If you are a non-working Diabetic, always remember not to sleep during the daytime, as it increases Kledaka Kapha. A sub-dosha of Kapha, Kledaka Kapha governs the protective mucous lining of the digestive system, thereby facilitating proper digestion. In an increased state, it can lead to impairment of digestion, which can cause additional problems in Diabetes patients.

Evening Snacks

Have a glass of fresh fruit or vegetable juice. You can also take Ayurvedic tea with roasted chickpeas.

Dinner

Always remember that your dinner should be light and not have too many items. Boiled vegetables, sprouts, cottage cheese (paneer) or a bowl of salad made from fresh raw vegetables of the season. Also, make it a point to eat at least two hours before you go to bed.

Bedtime

Go to sleep before 10 pm. Have a glass of fresh boiled warm milk before going off to bed.