Necessary Guidelines for COVID-19 Preparedness
Individuals with diabetes are at a higher risk of developing severe complications from COVID-19. Luckily, maintaining control over one’s blood glucose levels can reduce the possibility of becoming severely ill. Chronic illnesses such as diabetes and heart disease can compromise immunity and make individuals more vulnerable to viral infections. Following are some precautionary measures that can be taken for combating COVID-19, while also managing diabetes:
- Create a list for your family members containing the contact information of your doctor, healthcare provider and pharmacy
- Regularly monitor your blood glucose according to your doctor’s recommendation to avoid complications
- Keep an assortment of simple carbs to keep your blood sugar up if you are susceptible to low sugar levels
- Have a sufficient stock of your diabetes medication, vitamin supplements and blood strips. Otherwise, find out about services that can deliver these essential items to your door step
- Contact your doctor if you feel you are developing flu-like symptoms (high temperature, cough, difficulty breathing)
Eating a nutritious diet
Additionally, maintaining a balanced diet to strengthen immunity is crucial, while keeping your sugar levels in check. Follow these recommendations to ensure your daily carb consumption stays within target:
- Eat foods with a low glycemic index like vegetables, whole wheat roti, oatmeal etc.
- Avoid eating a lot of fried foods
- Cut down on foods that are high in sugar, carbs and fat
- Eat lean! Incorporate proteins like fish, meat, eggs and beans in your meals
- Eat green leafy vegetables like spinach and kale
- Eat fruits in small portions of up to 2-3 servings
Staying physically fit indoors
Worried about not being able to go to your favorite gym, park or club? Try any of the following exercises to fire up those muscles:
- Use a treadmill for brisk walking
- Ride a stationary bicycle
- Jump rope
- Walk up and down the staircase
- Tone your muscles by doing some squats, stationary lunges, push-ups and crunches
- For joint mobility and gaining flexibility, yoga and pilates can be your new best friend!
- Use kettle-bells, wrist and ankle weights for strength training. Don’t have them at home? No problem! Makeshift weights such as water bottles or backpacks filled with objects will do!
Remember – the key is to start small and adapt each exercise to your own ability. As an extra measure, monitor your blood sugars before and after workout.
Finding balance and inner peace
Feeling a little low, bored or frustrated during the lock-down? Incorporate some of the following tips in your daily routine to POWER THROUGH the day:
- Practice self-care such as daily walks, meditation and stay within your routine
- Eat healthy, well-balanced meals, drink plenty of water and avoid smoking
- Practice de-stressing techniques such as exercise, painting or journaling
- Get an adequate amount of sleep for 8 hours every night
- Do things that make you HAPPY, like cooking, reading, writing or knitting etc.
- Enjoy some fresh air and sunlight by opening the windows and drawing out those curtains
- Stay connected with friends and family or take it one step further and rekindle old friendships
- Lastly, TALK about how you’re feeling. You would be surprised to feel much more at ease after voicing your opinions!