What is Diabetes?

Diabetes mellitus is a chronic (long-term) metabolic disorder where your body cannot properly regulate blood sugar (glucose) levels.

This happens either because your body:
– Doesn’t produce enough insulin, or
– Cannot use insulin effectively.

Symptoms of Diabetes:

• Excessive thirst and hunger
• Frequent urination
• Unexplained weight loss
• Fatigue and weakness
• Blurred vision
• Slow-healing wounds
• Tingling or numbness in hands/feet

Healthy Diet

• Take/consume low Glycemic Index, complex carbohydrates, like Whole grains – Oats, Brown rice, Millets
• Fiber-rich vegetables – Spinach, Broccoli, Bitter gourd, Lady’s finger, Bottle gourd
• Low-sugar fruits (in moderation) – Apple, Guava, Berries, Papaya, Pears
• Healthy fats & proteins – Nuts, Seeds, Boiled eggs, Paneer, Spinach, Legumes
• Low-fat dairy – Buttermilk, Low-fat curd
• Beverages – Herbal teas, Jeera water or soaked fenugreek seeds

Healthy Physical Exercises

• Brisk walking – 30–45 mins daily
• Yoga poses – Surya Namaskaram, Vajrasana, Vrikshasana, Ardha Matsyendrasana
• Cycling – 20–30 mins
• Dancing – Zumba or Freestyle
• Swimming – Enhances balance and fitness

Healthy Lifestyle

• Maintain regular sleep-wake times (7–8 hrs of sleep) 
• Manage stress – Practice deep breathing, meditation, spend time in nature
• Stay hydrated – Drink 2–3 liters of water daily
• Avoid sugary drinks and juices
• Regular health monitoring – Annual check-ups for early detection

We conclude, prioritising your health and care is the key!

“Your lifestyle is your medicine.”
Choose smart food, move daily, sleep well & stay positive – your future self will thank you!