Best Indian Diet Chart for Diabetic Patients

INDIAN DIET CHART FOR DIABETIC PATIENTS

 Diabetes diet is a condition, in which medicine & diet are vital in the management of the disease. Why do you sacrifice your favorite foods? You all know, food is the best medicine in the world. An integrated approach of a diabetes diet that contains nutrients as well as one which decreases the body glucose levels is recommended.

Common myths pertaining to diabetic diet

The diabetic adult population in India is estimated to be around 72.96million. These figures indicate the shooting incidence rates. The diet of a diabetic person is not something very odd or distasteful. Most of us have a belief that a diabetic diet is something that is less flavored or not delicious. But these are all wrong notions.

Real scenario, Know your body

Nowadays we have accessibility to all types of fruits, veggies, meat or fish. Creating a tasty disease-specific menu is always challenging. These are very simple things that do not need any professional interventions. Hospitals have dieticians or nutritionists to design a menu for such patients.

In other words, hospitals provide professional advice through dieticians. That is perfect, but remember you can also do it for yourselves. Because you know your body requirements than anyone else. You can observe or identify the minute changes of your body. Hence you can design your diet depending on your immediate needs of the body.

The only thing to be aware is to have knowledge about the indicated foods & the contraindicated ones. The dietary requirements also vary according to age, disease condition, sex, etc.

Most of the diabetes persons are on medications & the disease is in the controllable range. The dietary changes can bring miraculous changes in the body. Diabetic diet and Food is the best medicine that can manage all body dysfunctions. Hence deciding on your food is very crucial.

 What to eat? How much? & what not to?

diabetes-patient-breakfast

The main issue faced by diabetic patients is following the same diabetic diet for years or decades. Isn’t it very primitive? Yes, of course, when you have a wide range of food options available. The main rule to be followed is to include food that has a low glycemic index or in other words, choose foods that do not increase your blood glucose levels. How simple is that? Diabetes as everyone sees, it’s avoiding all your favorites. Not exactly, but this is being commonly practiced for years.

In general

Let’s discuss some of the simple dietary changes that anyone can follow.

A common myth is to avoid sugar of any kind, most importantly the white sugar, but with the proper diet plan you can enjoy your desserts too

Stop consuming Fruit sauces or jams, they contain sweetening agents, harmful preservatives too.

Refrain from Bottled fruit juices, canned fruits like pineapple, strawberries. They contain artificial sweeteners.

Sweet pickles or sweet chutneys are to be avoided. Look for the labels & spot any unwanted sugars that may enter into your body.

Avoid eating large portions, instead, eat consistently in small quantities

Goodbye to high-calorie foods like Pizza, burgers, hotdogs, etc. Make your customized burgers with whole grain or lean meat with enough lettuce. Likewise, make your pizza & hot dogs with homemade sausages. The sausages in the market contain high sodium which is bad for cardiac health

Never skip breakfast or meals. This is very necessary as it can lead to fatality in all persons irrespective of diabetes or any disorders. Skipping food is not a solution to diabetes as it’s a common practice among young diabetic friends. This will make your body more vulnerable to other metabolic dysfunctions. It adds weight to your body rapidly. So it is wise to avoid this practice.

Diet & Lifestyle changes for Diabetes

Diet & Lifestyle changes for Diabetes

As per researches, self-awareness, medicines, a balanced nutritional low glycemic menu, lifestyle changes, counseling or supportive therapies, etc. are very essential in managing diabetes. This method of approach is very ideal & less complicated. Recent years show vast researches in the field of diabetic nutrition. It is high time to incorporate all the thoughts for a perfect diabetic diet.

Also, lifestyle changes are inevitable as food. The habit of eating out is a common culture nowadays. The changing food culture greatly influences the body’s metabolism & invites many lifestyle disorders in the future. Food taken in small quantities intermittently is best in managing diabetes. This reduces body fatigue & keeps your stomach full.

If consumed wisely food is more effective than medicine. The same food causes diabetic diet if consumed in the wrong way. But if taken in needed proportions it acts an elixir to your body. The power of a balanced diet is just amazing.

Control your cravings- how?

Yoga & meditation to control diabtes

To follow a specific diet, you should have a controlled & balanced mind too. Yoga & meditation can help to overcome any psychological fluctuations. Yoga also helps to burn the excess fat in the body. It synchronizes the body’s metabolic functions like digestion, hormonal secretions, excretion, etc. Some of the yogasanas if practiced daily can control the unwanted food cravings. Yoga can ease the digestion & helps to regulate the appetite.

We cannot simply just talk about the only diet when it comes to diabetes. Not only a balanced low glycemic diet is essential, but also a good level of physical activity is mandatory. Physical activity can be of any kind as long as your body is capable of doing it. It can be short walks, light jogging, small warming up exercises, etc. are of great benefit to the body.

Planning a tasty diabetic menu

Planning a tasty diabetic menu

Planning a diet requires great care because it should be nutritional & should not elevate the blood sugar levels. Everyone long for tasty foods, no matter even if the food is full of nutrients & not tasty, then it is very difficult to continue the plan. There is no need to compromise on taste.

Focus on a high fiber diet with healthy carbohydrates which are slow releasing like full-grain products. Fat should be monitored, preferably it is good to rely on healthy fats like unsaturated fats. Peanut butter or olive oil is a good choice.

Diet chart consisting of the South, North, East & West Indian foods

Early morning

A glass of plain Boiled water, Amla or Indian gooseberry water, bitter gourd water, Fenugreek water, etc.

Breakfast 

Breakfast for diabetes

2Toasted whole grain bread with a spread made with Avocado & egg, with green tea

Or 2 Gobi/ palak/carrot parathas or 2 Roti plain or chapattis with mixed vegetable khurma with zero oil

Or

2 idli/wheat or ragi dosas/steamed whole grain cakes or wheat puttu with Sāmbhar/egg curry/coconut or tomato chutney, half bowl boiled pulses sprouts

Or

1 cup oats upma with stir-fried vegetables with skimmed milk flavored with grounded cinnamon

Before lunch/Pre-lunch

1 small bowl of mixed fruit salad made with apple, guava, papaya, pear or any of these. No added sugar

Or

The homemade fruit pulp of guava/pear

Lunch

Lunch for diabetes

1-2 Egg paratha without oil/1palak or spinach roti/ methi roti with homemade bitter gourd/beetroot pickle

Or

Half bowl brown rice pulao made with carrot, tomato, broccoli & cauliflower with cucumber- avocado- lemon salad,

warm coriander/ dry ginger drink

Or

Half bowl brown rice with baked chicken/pan-grilled sardines/ lean meat with onions & garlic, salad with tomato & lettuce

Seafood salad with grilled anchovies, sardines, tuna & onions- optional with meal

Or

2 plain roti /half bowl rice with chicken or fish curry, homemade pickled amla which is oil-free with less salt

Drinks- buttermilk with lemon leaves or mint/ jeera water

Special salads- yogurt with tomato & onion or boiled sprouts with grated coconut

Snacks

Pan grilled nuggets/pakodas made with sprouts & chopped onion

Or

Steamed whole grain flour cakes stuffed with grounded nuts or coconut

Or

Khichdi with veggies or semolina boiled with vegetables, onion, ginger, etc.

Or

Pancakes made with millet flour/whole grain with honey spread

Or

Mixed Chana/corn/ peanut/ green pea chat- spice level low

Drinks- coffee/tea/green tea/ oat-apple drink

Dinner

Soup with chicken & broccoli/cabbage/carrot/mushroom

Or

The sandwich made from whole grain bread with tuna or sardines- no mayonnaise or dips

Or

1 roti/chapatti stuffed with vegetables, chicken or mushroom, Salad with cucumber& apple

Or

Porridge made with oats/broken wheat, fenugreek leaves, honey

Or

2Wheat dosa with tomato –bitter gourd chutney

Drinks- warm boiled water, ginger tea

Before bed

1Almond nut/ 2 walnuts with warm water

Or

1 glass unsweetened warm low-fat milk

How does the diabetic diet influence your body?

drinking-water

Drinking plain water or amla water is the best way to detoxify your body. All the waste materials or toxins accumulated in the body or various metabolic bi-products are washed off. This is very important to start your day.

Breakfast is brain food as per the experts. So a good nutritious breakfast is necessary to maintain blood glucose levels. This energizes your remaining day hours. If breakfast is proper, then you get the appetite timely during lunch & dinner. For diabetic persons, the above chart gives an extensive menu. It includes a fiber-rich nutritious diet.

You can pick your favorite veggies or fish or meat of your choice provided they no longer interfere with your blood glucose levels. It is always good to avoid any type of processed food. For example cornflakes or cereal bars available in the market. They are never a safe option. Most importantly never skip breakfast as it is your first food of the day.

favorite veggies

Just before lunch, it is advisable to eat some fruits or boiled veggies. You can also opt for fruit juices. This cools your body & prepares you for your lunch.

Lunch should include either brown rice or rotis made from millet flour/wheat flour. You can have curries with sardines, tuna or anchovies. Just make sure that you are eating the right quantity of food & not in excess. Eat according to your appetite.

Don’t eat too much if you are not hungry. Drinks like buttermilk can provide minerals, vitamins, & other nutrients to replenish your body. Chicken is a good source of protein. So include in your menu as a curry option with fewer spices & oil. You can also make non-vegetarian salads. Avoid all types of fried foods especially fish fry, fried meats, heavy oiled pickles. The best option is to rely on homemade foods.

You are not restricted from snacking. Here we have covered some of the snacks which are tasty & nutritious. The snacks you choose should always complement your body health. Snacks for diabetes are different from normal crisps & chips. You can have nuggets of your choice but oil-free, use pan-grilled ones for your body.

Oil-free pancakes made from whole grain flour with shredded chicken, veggies of your choice are tasty options. You can also make salads with sprouts & grounded nuts. It is healthier to drink herbal drinks such as cumin water, ginger tea rather than regular coffee or tea. Occasionally you can enjoy your coffee or tea.

During dinner, eat freshly prepared foods. You can include vegetables of your choice along with chicken or fish. Fish are a source of good fat for your body. It is healthy to consume a small piece of fish with your regular dosa or roti. You can consume drinks made from cooked fruits along with oats. Apple or guava can be cooked then blend to a pulp. The pulp is then added to the cooked oats. This is an excellent drink with rich flavor.

Before going to bed, avoid heavy foods or leftovers from your lunch /dinner. You can drink warm low-fat milk or amla water.

milk

CONCLUSION

Diabetes diet chart contains a wide range of options to choose for your daily menu. You can always prefer to eat your favorite foods in a healthy as well as tasty way. Diet Changes are focused on maintaining your blood sugar levels & nutrient balance of the body. All these depend upon the severity of your disease condition. It is recommended to consult with your doctor for expert advice. This food options listed mainly redesigns traditional diabetic food practice. You can always make your own healthy choices. Live happily with diabetes by enjoying your favorite foods.

The Ultimate Cheat Sheet on Diabetes Medication

diabetes drugs

Fear, cost, busy schedules—many factors can get in the way of taking your diabetes drugs. Tap into our insider tips to conquer the obstacles and control your health.

Anxiety about taking diabetes medication is understandable. You might worry about side effects, the strain on your pocketbook, or the hassle it adds to daily life. If you have type 2 diabetes, you may be able to dodge the need for medications for a while, but eventually they may become necessary. If you have type 1 diabetes, you realize pretty quickly that taking insulin is essential to your survival. Medications and insulin are tools to improve your blood glucose— and they work. “Taking your medications regularly can greatly reduce your risk of developing unwanted diabetes complications,” says David Pope, Pharm.D., CDE, editor in chief at creativepharmacist.com. Sometimes remembering to take pills or injections and keeping up with refills is a challenge of its own. “The average person with diabetes is on six medicines, so it can feel like juggling,” says Jan Berger, M.D., M.J., chief executive offi cer of Health Intelligence Partners in Chicago. We’ve got tips for staying on top of your regimen and information that may ease concerns keeping you from your healthiest self.

1. Understand your medication

diabetes meds

If you feel reluctant about taking your diabetes medication, the solution may be as simple as grasping how they work.
“If we don’t understand why we’ve been prescribed a medication, our inner 3-year-olds come out and we say no,” Berger says. So ask questions.

For example, metformin improves fasting blood glucose readings by decreasing your liver’s production of glucose at night and increasing your muscles’ uptake of glucose. Insulin injections lower blood glucose by helping to move glucose from your blood into your body’s cells, where it’s used for energy. Sulfonylureas (such as glipizide and glyburide) increase the amount of insulin the pancreas releases.

Keep new prescription handouts in a safe place (or snap a photo) to review and ask your pharmacist questions as they come up. Now, perhaps you take your diabetes meds but not regularly. “Sometimes people are resistant to taking medicine because they just don’t feel they need it,” says Patrick Devereux, Pharm.D., of Family Medical Services Pharmacy in Bessemer, Alabama. Some patients skip pills when their blood glucose is in check—though missing just 24 hours of your sulfonylurea dosage, for example, could affect your blood glucose for up to five days. Similarly, although metformin generally improves blood glucose control in one to two weeks, it may take two to three months to exert its full benefit.

“Diabetes is progressive, so it generally gets worse over time as the pancreas wears out,” Devereux says. “People typically need to add medication, and sometimes insulin, to their eating and exercise plans at some point to stay healthy.” Some people with diabetes avoid their medicine because they feel shame about being on diabetes pills or insulin. For support, reach out to other people with similar cultural and health beliefs who have diabetes. Your health care provider may be able to help you make connections, or you can seek support through diabetes education programs, places of worship, or community centers.

2. Sidestep adverse effects

Sidestep adverse effects

Some people with diabetes fear the side effects of their medications. Here are ways to reduce some common symptoms:
Nausea from metformin. “This can be minimized if the provider has the patient start with a very small dose of metformin, then slowly increases it,” says Susan Alexander, D.N.P., ANP-BC, ADMBC, a clinical associate professor at the University of Alabama in Huntsville. Plus, studies show the stomach upset associated with it is markedly better within 30 days. Additionally, there is an extended-release version of metformin that minimizes these side effects.
Hypoglycemia. Insulin and sulfonylureas (glyburide, glipizide, and glimepiride) are the main diabetes medications that can cause hypoglycemia (low blood sugar), Alexander says. Keeping a blood glucose meter and glucose tablets on hand can help ease your mind. Weight and appetite issues. “Although insulin and sulfonylureas may increase fluid retention or appetite, other drugs used to treat diabetes, such as metformin and GLP-1 receptor agonists (such as exenatide and liraglutide), are weight-neutral or even have been associated with weight loss,” Alexander says. “If you’re taking a diabetes medication that could affect your weight, eating sensibly and being physically active are especially important.”

3. Simplify your regimen

Simplify your regimen

When you take several medications at different times, it can be difficult to keep them straight and work them into your routine. “Ask your pharmacist about medication packaging or calendar packs, in which one dose of all your medications for a certain time of day are together, such as in a blister pack,” Pope says. You also can use a smartphone app, such as Medisafe or Dosecast, for reminders. If you’d rather keep things low-tech, the standard pillbox is always an option. Pope and Devereux also encourage patients to ask pharmacies about synchronizing medications (sometimes called “medication sync”) so all drug refills can be picked up at one time each month.

COST SAVING HACKS FOR MEDS

COST�SAVING HACKS FOR MEDS

Talk turkey. “Ask what medications cost,” says Dr. Jan Berger. “Your pharmacist can check with your doctor about using less-expensive medication when possible.”

Don’t fear generics. “The FDA has approved generics. They’re just as safe and effective as brand-name drugs,” Berger says.

Shop around. Use websites and apps such as medfisher.com, goodrx.com, and werx.org to find the lowest prices for medications. Check prices at your local independent pharmacy.

Check with drug manufacturers. “Look for links on drug company websites that say ‘medication assistance’ or ‘patient assistance program,’ which provide medication for free or a reduced cost to those who qualify,” says Sandra Garcia, program coordinator for the Medical Assistance Program at Texas A&M Health Science Center in Corpus Christi. Find contact information for diabetes drug companies at diabetes.org or search for drug assistance programs through the Partnership for Prescription Assistance (888/477-2669 or pparx.org), rxassist.org, and rxoutreach.org.

Consider insulin pens. “Although generic insulin isn’t available, insulin pens hold a little more insulin than vials—1,500 units per box versus 1,000 units, respectively—but often cost the same copay,” pharmacist Patrick Devereux says. Ask your pharmacist about your options.

Research mail-order pharmacies. These may save you money by selling three months’ worth of pills at a time. Talk with your pharmacist to see if the option is right for you.

Use coupons. “Legitimate coupons are ones sponsored by the drug manufacturer,” Devereux says. Free pharmacy discount cards may land you on marketing lists, so steer clear.

Call your local health department. Ask about income-based medication-assistance programs.

Can Stress Cause Diabetes ?

stress can cause diabetes

Diabetes is a consequence of many facets. It’s not compulsory that if a person is maintaining a lower carbohydrate intake, then he/she will not fall prone to diabetes in the future.

There are still numerous other factors that govern the onset of the disease. The most conspicuous reasons that have resulted in widespread of this disease is the frail lifestyle of people and unhealthy foodstuff with lack of exercise and meditation in the daily routine that altogether results in poorly maintained health.

In some cases, when a person is suffering from hypertension or high cholesterol, diabetes also comes into play ultimately because all these diseases are correlated with each other. In addition to this, prolonged stress and anxiety are also responsible for developing diabetic symptoms in people. Does it sound astonishing to you that even stress can cause diabetes? Then lend the few precious minutes of yours to know how and why this happens.

What actually is stress and how it is caused

Stress is a natural characteristic exhibited by the body in case of an emergency. Stress, as some people think, is not always harmful rather it becomes a necessity in times of danger and other challenging situations. Under such peril circumstances,  the adrenal glands of our body release a group of hormones that prepares the body for flight, fight, and fear.

These hormones increase alertness, incite pupillary dilation, raising of hairs, sweating and induce various other methods for survival during those calamitous conditions. However, long term stress affects health in many unpleasant ways. People often suffer through anxiety and mental recession for diverse problems they come across.

This can be the death of a person they were closely attached to, losing a job, career uncertainty, financial crises, intolerance, tragic accidents, family issues and so on. Many people find it difficult to deal with anxiety and depression which prompts for the occurrence of many critical diseases including diabetes.

Sometimes, natural attributes also cause physical stress. To consider, aftereffects of pregnancy and childbirth, moving to a new place with a completely different atmosphere, preparing for tough exams or interviews and, waiting for particular outcomes are familiar factors. All such entities can be responsible for developing stress by affecting the mental health of a person significantly.

Additionally, our generation is exceedingly facing stress and mental illness due to social media platforms. Of course, no one posts their failures. Everyone predicts to be happy and pleased. Thereafter, we eventually think that we are the most unlucky ones with a life full of sadness and tears. Due to similar reasons, it becomes a matter of utmost concern to impart awareness regarding the mindful approaches to tackle anxiety and depression in times of negativity and related cases.

Correlation of stress and diabetes

Researches find that stress can considerably contribute to type 2 diabetes. Although in type 1 diabetes, both the effects can occur, that is, blood sugar can either increase or decrease depending upon genetic or hormonal makeup of a person. But with type 2 diabetes, blood sugar levels will only intensify as a result of stress.

It can also lead to depression and other mental trauma. Different possible explanations have been given to establish the relation between stress and diabetes but still many of them are unclear and conflicting. To be brief and exact, stress creates a kind of hormonal imbalances in the body that inhibit the release of insulin.

This makes glucose accumulate in the bloodstream surpassing the tolerance level. One of the most apparent reasons for hormonal imbalance being created in the body accounts for persistent stress and anxiety. People during such times get improper sleep and poor diet. Besides, they may indulge in social abuses like drug and alcohol consumption, sudden angry behavior, smoking and absence of healthy exercises.

All this greatly affects the immune responses of the body and leads to malfunctioning of the endocrine system which is responsible for the regulation of hormones throughout the body. The most important point to remember here is that insulin is a hormone too.

The hormone which plays a key role in glucose absorption by the body cells reducing it’s levels in the bloodstream. If hormonal imbalance occurs, then the activity of insulin is also affected and decreased. Immunity of body is weakened due to exceeding rates of dicarbonyls, a breakdown product of glucose metabolism which interferes with the infection-fighting peptide molecules of antibodies.

Cortisol hormone is released by the body of times of emergency situations to cope up with physical challenges that arrive. These hormones are involved mainly in carbohydrate metabolism therefore, stimulates more production of glucose in the body rising up the blood sugar levels. Abnormal hormone levels lead to obesity accompanied by an increase in the waist-hip ratio which is an important marker of being overweight. Obesity paves the threat for acquiring diabetes and cardiovascular diseases.

Stress also results in high cholesterol and blood pressure. Nevertheless, stress is not only the cause but also the consequence of diabetes as well. A person already diagnosed with diabetes can develop stress anxieties which furthermore increases blood sugar levels.

When to seek medication

How will you know if you are really on the verge of depression and if you need immediate medical attention?  Well, there are common symptoms you will experience that indicate your stress levels have risen beyond the safety margins. Feeling of sadness follows all the time, headache, social withdrawal, you don’t feel like talking to anyone, introverted nature turns on, mood swings become common, you may get involved in harmful practices and are likely to get irritated more often on mere things.

Sleeping patterns too get altered, you sleep either for a much longer time or there can be a lack of sleep as well. Digestive activity and immunity decline due to the dwindling of hormonal activities. The foremost thing you must do is to keep a check on your blood sugar levels. For this, make your logbook and note down the blood sugar levels after fasting for 8 hours with the help of home-based glucose monitors.

Compare your readings with the stress levels and find out of you can derive any similarity between your stress and blood sugar levels. Consult a doctor to get appropriate prescriptions. Your physician will generally perform a glycated hemoglobin test (HbA1c) to conclude the final results.

This test gives a clear overview of blood sugar levels over a period of preceding three months and therefore the results are fairly accurate. If readings come out to be somewhere between 5.8% to 6.5% and more, then you are in a danger zone. The most commonly preferred medicines are tranquilizers and antidepressants which are known to relieve all sorts of mental stress and pain to make a person relaxed with a feeling of well-being. Prozac, Savella, Paxil, and Celexa are some well known and effective antidepressants.

Stress management

Someone has very rightfully said, “life is 10% of what happens with us and 90% of how we react to it”. Whatever happens is never in our hands, no matter how worst it was, we have to keep going because life never waits for anyone but overcoming the depression and distress is definitely in our own hands. After knowing how adverse can stress prove to be for our health, learning about stress management techniques becomes substantial.

One good thing amidst all the negativities we read till now is that there are enough powerful strategies and practices which can help us to reduce stress at it’s best.

1. Exercising

Muscles get tensed and tightened due to continued stress. To cope up with such situations, relaxation exercises like deep breathing can help a lot. Swift walking or cycling for few minutes soothes up the mind shedding away all the negative vibes and burdens.

2. Yoga and meditation –

Practicing yoga and meditation on a daily basis serve you with incredible health benefits. Some most effective poses are Eagle Pose, Standing Forward Fold, Child’s pose, and thunderbolt Pose. All these freshen up your mind and recharge your body with the awesome new energy which was deterioratingly used up by stress.

3. Writing down your thoughts –

One of the simplest ways to get rid of all the anxiety and distress is writing down all your thoughts on a piece of paper. This method is scientifically proven for treating depression and uncertainty. Try this out next time you are stuck between the war of thoughts hassling in your mind.

4. Time Management –

When it comes to adapting strategies for distressing yourself, time management is definitely one of the brilliant skills one must practice. Get everything well planned in ahead to avoid last-minute pressure. Remain stick to your to-do list without any procrastination. The more you delay, the workloads keep increasing causing you unnecessary havoc at the eleventh hour.

5. Herbal supplements –

These can be natural leaf extracts and herbal teas. It is a widely known fact that chamomile tea has the enormous potential to cure insomnia, a condition in which there is a complete lack of sleep mainly occurring due to depression and related reasons. This tea influence the functioning of cortisol hormone turning sleep cycles to normal and provide solacing effects to mind and heart.

6. Therapies –

Many institutions across the world offer wonderful massage and therapy services for people fighting with mental illness. Famous center “Yoga Bharata” in Mysore, India promotes knowledge and awareness on multiple methods for stress management. They teach about calming yoga practices including Ashtanga and Vinyasa. Also, they offer a variety of mind enriching body treatments integrated with spa, healing therapies, and masterstroke.

Here, you will also receive a unique message for which you are made to sit on special chairs with heartwarming music played in the backgrounds. Every year, people come here in the broad population seeking solutions for depression, weight loss, memory improvement, and stress management.

7. Aromatherapy –

Another extensive therapy is aromatherapy. “Aroma” means smell and hence this therapy makes use of sweet-smelling aromatic oils derived naturally from plants. Clove essential oils have analgesic effects and are natural pain killers. Lavender oil can do wonders for your body during the time of a depressed mental state. It enhances relaxation and sleeping and prevents migraine symptoms.

Lemmon essential oils and sandalwood do also have remarkable properties of lessening anxiety and tension along with alleviating headaches and irritation. These oils are gently applied as massage all over the body combined with olive or almond oil, (used as carrier oils). Oils can be inhaled directly as during a steam bath but they cannot be taken orally otherwise would impair vital organs like liver and kidney.

8. Talk with your trusted ones –

When you speak your heart out, your stress is ultimately wiped out. You can always share your thoughts with your parents irrespective of any trust issues. Always discuss openly your sufferings and traumas with your nearest acquaintances or else you might end up taking the wrong road and regret it later.

9. Listening to music –

It is a psychologically proven fact that listening to music every day reduces the chances of suffering from depression to about 60%. The music should be light and comfortable as of classical tones, and not the rock songs.

10. Don’t be ashamed to visit a psychiatrist –

Due to some stereotypes which unfortunately are still active in present-day society, a person is reluctant to approach a certified psychiatrist. The people need to understand that just like we visit a physician when the body is ill, similarly we need to visit a psychiatrist when our mind is ill. There is nothing to feel helpless about it.

Concluding words

Stress can be a cause of diabetes as well as the outcome of it. Also, stress and anxiety further lead to sleeping disorders, high cholesterol, risk of cardiovascular diseases and high blood pressure. There are many things that contribute to the generation of mental trauma, most of them are uncontrollable. But one must know to deal with them successfully for leading a better life.

Many researchers supports the link between stress and diabetes. When the body is under the influence of prolonged stress, then blood sugar levels elevate apparently. Visit a doctor at the earliest to avoid severe troubles. Regular exercise is the key to a stress-free life. Physical health favors mental health. From now onwards, stop taking stress all the time and let go of things that hardly matters.

There is no need to sit and bother over everything. Health has to be prioritized above all. Do not focus on what you lost, instead emphasize on what is still left with you and improve your mental and physical health for the sake of rest good things which are still there with you.