I am a 51-year-old female suffering from diabetes, hypertension and cholesterol. I’m on medication for these conditions, but perhaps because of my poor diet, my sugar levels are never under control; they are almost always above 180. Please help.
The fact that your medication has failed to bring your sugar levels down means you need a complete lifestyle overhaul. You could be having a condition called metabolic syndrome due to unstable sugar levels or increased insulin levels. You will need to start by focusing on your sleep cycle and you have to adhere to fixed timings for sleeping and waking up.
Second, regularise your meal timings. This will also help you sleep better.
Understanding which carbohydrate works best for your gut (for example, is it wheat, rice, sweet potato, regular potato) is the first step. Based on your activity level, fix a certain portion of carbs for every meal. Once you have done this, add two portions of good-quality protein like fish, chicken, eggs or lentils. This small change alone will really help control your sugar levels.
Having a chapatti and a home-cooked vegetable will go completely against you now. Add some protein and 1/2 tsp of ghee to your rice so your sugar will be more controlled.
Protein and fat together slow down the release of glucose into your bloodstream from food. So for type 1 and type 2 diabetics, I recommend combination meals.