Daily Routine for a Diabetic
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 teaspoonful 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 butter milk (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 butter milk.
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.
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 teaspoonful 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 butter milk (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 butter milk.
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.
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