â ī¸ Subah ki Galat Aadatein Jo SUGAR Badha Sakti Hain
Bahut se log mujhse kehte hain, "Sharma ji, dawai bhi le rahe hain, parhez bhi kar rahe hain, phir bhi fasting sugar kam nahi hoti." Jab main unki subah ki dincharya poochta hoon, to jawab mein ek jaisi aadatein nikalti hain.
Sach ye hai ki din ki shuruaat hi tay kar deti hai ki poora din aapka sugar kaisa rahega. Subah ki chhoti-chhoti galtiyan roz dohrai jaayein, to asar bhi roz jodta jaata hai. Aaiye, pehle wo 4 galtiyan dekhte hain jo main sabse zyada dekhta hoon.
â Ye 4 aadatein aaj hi badlein
â Uthte hi meethi chai + biscuit ya rusk
Khaali pet jab cheeni aur maida (biscuit, rusk) jaata hai, to sugar tezi se upar chadhti hai. Raat bhar ke baad shareer pehle se hi sugar ko sambhalne mein thoda dheela hota hai. Upar se roz ki yahi aadat ho, to din bhar sugar ka graph upar-neeche rehta hai. Maine kai logon se poochha hai, aur zyadatar ko pata hi nahi hota ki ek chhoti si chai ki aadat kitni bhari pad rahi hai.
â° Der se uthna aur jaldi-jaldi naashta (ya naashta skip karna)
Der se uthne se shareer ki ghadi (body clock) bigad jaati hai. Phir ghar se nikalne ki jaldi mein ya to naashta chhoot jaata hai, ya bina chabaaye nigal liya jaata hai. Der tak bhookha rehne ke baad zyada kha lene se sugar achanak uchhalti hai. Naashta aaram se, chabaa-chabaakar karein.
đī¸ Subah koi bhi physical activity na karna
Jab muscles kaam nahi karti, to blood ka glucose unmein kam jaata hai aur khoon mein hi rehta hai. Aajkal log uthte hi sofa ya bistar par mobile le kar baith jaate hain. Sirf 10â15 minute ki halki chaal bhi fark daal sakti hai.
đą Uthte hi stress â news, kaam ki tension, mobile
Aankh khulte hi news, messages aur office ki tension. Is se stress hormone (cortisol) badhta hai, aur ye hormone sugar ko upar le jaata hai. Subah ke pehle 15 minute apne liye rakhiye, duniya ke liye nahi.
â Diabetes ke liye subah ki 7 achhi aadatein
Sab kuchh ek din mein shuru karne ki zaroorat nahi. Do-teen se shuru karein, phir dheere-dheere baaki jodte jaayein.
â° Ek tay samay par uthein
Roz lagbhag ek hi samay par uthna shareer ki ghadi (body clock) ko set karta hai. Isse hormones aur sugar dono zyada sthir rehte hain. Main khud subah jaldi uthta hoon, aur 20 saal se yahi niyam hai. Shuru mein mushkil lagta hai, par 2â3 hafte mein shareer ko aadat pad jaati hai.
đ§ 1â2 glass gungunaa paani
Raat bhar ke baad shareer ko paani chahiye. Gungunaa paani digestion ko jagaata hai aur pet saaf rehne mein madad karta hai. Dheere-dheere ghoont-ghoont karke piyein, ek saath nahi.
đ Sugar check â apna data jaanein
Agar doctor ne kaha hai to fasting sugar check karein aur diary mein likh lein. Jo naapa jaata hai, wahi sudharta hai. Likhne se aapko pata chalta hai ki kaunsi aadat se sugar badhi aur kaunsi se ghati.
đ§ 20 minute yoga + pranayama
Tadasana, Vajrasana, Bhujangasana, Mandukasana aur 5 minute Anulom-Vilom. Ye simple routine sugar control mein madad karti hai. Dard ho ya chakkar aaye to wahin ruk jaayein. Yoga asan ki poori jaankari padhein.
đ Halki dhoop mein 10â15 minute walk
Subah ki dhoop se Vitamin D milta hai, mann halka hota hai, aur walk se muscles glucose use karti hain. Tez bhaagne ki zaroorat nahi, aaram se, saans ke saath chalein.
đĨ Protein aur fibre wala naashta
Meethi chai-biscuit ki jagah besan ya moong ka chilla, daliya sabzi ke saath, ubla anda ya paneer, ankurit moong. Chai mein cheeni kam karte-karte band karein. Kisi bhi bade diet badlaav se pehle doctor ya dietitian se baat karein.
đ 5 minute shaanti: dhyaan ya prarthana
Stress sugar badhata hai. Din ki shuruaat 5 minute aankhein band karke gehri saans lene se karein. Gratitude ke 3 shabd bhi kaafi hain. Bas mobile door rakhein.
đĨ Saath mein chalein, aasaan hoga
Nayi aadat akele banana mushkil hai. Isliye hum har Ravivaar FREE Live Workshop karte hain. Rogmukt Life App mein habit tracker aur water reminder bhi hai jo roz yaad dilata hai.
Yadi aap bhi apni diabetes ko reverse karna chahte hain to YES aur apna WhatsApp number likhe.
đŦ WhatsApp par YES bhejeinDisclaimer: Ye jaankari general wellness education ke liye hai, medical salah ka vikalp nahi. Har vyakti ke parinaam alag ho sakte hain. Apni dawai doctor ki salah ke bina band ya kam na karein. Koi bhi naya exercise ya diet shuru karne se pehle apne doctor se zaroor poochein.
Kya aap bhi apni Diabetes ko naturally control karna chahte hain?
Jitender Sharma ji (20+ saal ka Yoga & Natural Healing anubhav) se Yoga, Pranayama, sahi Diet aur Lifestyle correction ki FREE guidance paayein.
đŦ WhatsApp par "YES" bhejeinYadi aap bhi apni diabetes ko reverse karna chahte hain to YES & apna whatsapp number likhe.
Note: Dawai kam ya band karne se pehle apne doctor se salah zaroor lein.