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How to remove menstruation blood stain: 5 simple and effective tips
Regardless of the type of absorbent protection you use during your menstrual period, the risk of the dreaded leaks can never be completely avoided.
A simple way to avoid these annoying stains is to choose a suitable protection for the amount of flow of each woman and change it at most every four hours. If the leak takes you by surprise, in addition to having to change your clothes, you need to make sure that your clothes are not stained with blood .
How to clean blood stains Here are 5 methods to remove menstrual blood stains from your favorite clothes:
Recent stain In an interview published by the American magazine Womens Health , cleaning expert Jolie Kerr explains that when the blood is still "fresh", simply put the garment under a stream of running water, either cold or warm, to dissolve only with the force of water. Using a little soap and rubbing it with your fingers over the remains of the stain solves the problem.
Peroxide Another option if the stain is still wet, is to apply a little hydrogen peroxide directly to the dirty area, wait for it to bubble and then remove it either with water or with a dry cloth if you do not want to completely wet the garment. .
Dried blood More difficult to clean is dried blood. However, it can be removed with water and a liquid stain remover. If the garment is not wool or silk, you can also apply a few drops of ammonia. Rub with a cloth to remove excess products and then rinse well with water.
Aspirin In emergency cases where you cannot use any of the products mentioned above, the specialist recommends grinding an aspirin and adding a little water to form a paste. "Place that mixture on top of the stain, make sure it is completely removed," he explains.
Alternatives According to Jolie, mixing a couple of tablespoons of baking soda with water is also very effective in helping to remove menstrual blood spots.
An even simpler suggestion After washing under running water, dissolve ¼ Vanish Oxi Action with hot water (50 ° C) to form a paste and apply to the stain. Use the Vanish measuring cup to stir the product. Rinse or continue washing normally.
If the stain is very resistant, dissolve 1 measure of Vanish Oxi Action in 4 liters of warm water (40 ° C). If the clothes are colored, let them soak for 1 hour, in the case of white clothes the soaking can last up to 6 hours.
Removing blood stains seems difficult , but it can be turned into a simple task using these helpful tricks.
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Tricks to remove menstrual blood spots
Menstruating has its positive side , but those who have had (or have) the period who say they have never had an accident in which the sheets or underwear looked like the scene of a crime ... they lie! Let's be honest, blood spots caused by menstruation are common in both young and old women.
That little carmine gift from the unexpected visit of the lady in red, or a tampon or pad that has not fulfilled its mission, have sentenced thousands of favorite panties to the trash.
Therefore and to avoid this drastic measure, it is time to talk about tricks to clean menstrual blood, because that stain, which you thought was hopeless, is easy to remove DEATH TO THE STAIN!
Tools first You will need to:
An old toothbrush
A bowl
A spoon
Different ingredients according to the color of the fabric Believe it or not the key to removing blood stains is a super common and miraculous ingredient: cold water . Hot water is the worst enemy for removing blood stains because it makes the proteins cling even more to the fabric. So rinse with cold water first and then wash it in the washing machine.
And now the moment of truth ... it's time to remove the bloodstains:
Recent stains If you've caught the stain before it dries, you're in luck! As soon as you can, rinse the fabric under the tap with cold water. The blood should dissolve easily and any residual marks can be removed with a little soap or you can put it as is in the washing machine.
Old, dry spots Yes miss, even those stains that you thought had no solution can be removed if you know how to do it. This time you will need flavorless meat tenderizer . This widely used cooking ingredient breaks down blood fibers and is easy to find at the grocery store. In case you can't find it, you can use vinegar. Acetic acid works in the same way, softening the blood fibers.
Soak the fabric in cold water for an hour first, then scrub the stain with a spoonful of meat tenderizer. If you are using vinegar, mix a solution of equal parts vinegar and water in a bowl, let the stain soak for 30 minutes and shake or rinse after this time. Then in the washing machine with cold water.
White clothes or light colors Wearing those white jeans at the dawn of your period is like playing Russian roulette… and you know it! Fortunately, hydrogen peroxide and lemon juice help make bloodstains disappear. In fact, these two ingredients work on many types of stains, but they can cause unwanted whitening if not used carefully, which is why they are best used only with light colors.
Soak the cloth in the sink with cold water for 30 minutes and add a splash of hydrogen peroxide or lemon juice. Leave it for another 30 minutes, drain it and put it in the washing machine on the cold program.
Colored clothing Your coolest sheets and your fluorescent panties will regain their vibrant colors with just two ingredients: salt and… cold water!
Mix in a bowl cold water and salt in equal parts until it is a thick paste. Soak the stain in cold water and rub the paste with an old toothbrush over the stain. Stains should come off effortlessly, but if residue remains, the washing machine will do the rest.
Other infallible remedies Baking soda is the miracle ingredient. It can be used to whiten teeth, relieve mosquito bites, deodorize the cat's tray, and, you guessed it, remove blood stains. Mix two parts of baking soda with one part of water and put on the stain. Leave it for 30 minutes or until it dries and scrub with the old toothbrush. Any remains pending to be eliminated? To the washing machine and goodbye Lucas!
The best solution to end blood stains during menstruation is to be proactive: use an application to track your period and know when it will arrive, always carry an emergency kit with you and consider switching to a menstrual cup. The cups offer up to 8 hours of protection and work with both light and heavy periods. Lily Cup Compact the menstrual cup that folds into a case as small as a lip balm, is super practical to transport and can cover you as soon as your period comes down, avoiding unwanted stains!
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How is a vaginal yeast infection treated?
Yeast infection is usually treated with antifungal medications. Visit your doctor or nurse to make sure you have a yeast infection and not another type of infection.
Afterwards, you can buy antifungal medications for yeast infections in a store, without a prescription. These medications come in the form of creams, tablets, ointments, or suppositories that you place in the vagina. You can apply one-dose or daily treatments for up to seven days, depending on the brand you choose.
Your doctor or nurse can give you a single dose of antifungal medicine by mouth, such as fluconazole. If you have more than four yeast infections a year, or if the infection does not go away after using over-the-counter treatments, you may need to take regular doses of antifungal medications for up to six months.
Treatment If your daughter has any symptoms of a vaginal yeast infection, such as itching or abnormal vaginal discharge, she should be seen by her doctor or gynecologist. There are other infections that produce symptoms similar to vaginal yeast infections but require different treatments. Your healthcare provider may ask your daughter to collect a urine sample (to rule out a UTI ) and take a sample of vaginal discharge for examination under a microscope.
If your daughter turns out to have a vaginal yeast infection, her doctor will prescribe a medication to take by mouth or a vaginal cream, tablets, or suppositories, which will clear her symptoms quickly (within a few days) and they will cure the infection within a week. Anyone undergoing vaginal treatment should abstain from sexual intercourse until treatment is completed; In addition, these medications can weaken the stability of condoms and diaphragms.
10 foods to fight yeast infection
They are annoying and persistent, but do not despair: avoid sugars, strengthen your defenses and choose antifungal foods. They will help you fight them. The Candida albicans is a fungus that all women have in the vaginal flora and is part of the intestinal microbiota . But sometimes, when an imbalance between good and bad bacteria occurs in the mucosa , candida takes advantage of it and reproduces more easily.
Among the causes of candidiasis are stress, poor diet or antibiotic use.
Among the symptoms , we can have several. Candida likes sugar, so one of the symptoms it gives is a craving for sweets, even after eating. It also causes fatigue, mood swings, lack of concentration and a white tongue , among others. And if the candida is in the vagina, itching .
FIGHT YEAST INFECTION WITH DIET It is essential to tone the defenses , help the elimination of toxic waste that causes the survival metabolism of these fungi, and promote the growth of more healthy bacteria in the intestine.
Some supplements can help you. The trace elements selenium and copper will tone your defenses. The lapacho or Pau d'Arco is a good antifungal plant and essential oil of grapefruit seed is antibiotic.
But above all it is important to take care of the diet. Avoid sugars and refined ones, mushrooms and fermented ones while promoting these antifungal foods or foods rich in antioxidants , vitamins and minerals, always unprocessed and better ecological:
1/10 Garlic, natural antibiotic The garlic is a great ally against candida, the best known natural antibiotic that exists.
If you have intestinal candida, try to eat 2 crushed raw garlic every day .
2/10 Fresh oregano in pearls The oregano contains an essential oil with antifungal potential.
In the treatment of candidiasis it is used in pearls to take it daily or also fresh, incorporating it into the main meals.
3/10 Coconut oil, internal and external use Among the many good properties that coconut oil has for the body, is to combat the growth of candida .
1 tablespoon a day is recommended for cooking or dressing and applying to the skin or rinsing the mouth first thing in the morning.
4/10 Fresh ginger, great support The Ginger contains substances anti - inflammatory and antifungal .
While not the most potent antifungal of the bunch, it supports liver function while the body is detoxifying itself from candida overgrowth.
Consume it every day grated in salad, in infusions or in fruit and vegetable juices and smoothies.
5/10 Flax oil, anti-inflammatory The linseed oil and that they are extra Ricor fatty acids omega-3 , essential to combat inflammatory process that can produce excess candida.
Take 2 tablespoons a day raw, to dress .
6/10 Avocado, beneficial fat The avocado provides fatty acids healthy and various antioxidants (vitamin E and tocopherols) with ability to fight these yeasts and its consequences for the organism.
Eat half an avocado a day on your salad, in a guacamole, or as mayonnaise.
7/10 Cinnamon powder, the antifungal spice The cinnamon possesses activity antiinflammatory and antifungal properties added.
It is also shown that this spice helps regulate blood glucose levels.
Use 1 teaspoon of ground cinnamon every day to sweeten a recipe.
8/10 Lemon, alkalizing and detox Lemon juice is useful mainly because it is alkalizing .
It also helps the liver detoxify while fighting candida.
The essential oil in the peel has mild antifungal properties.
Daily drink a liter of water with sea salt, the juice of a lemon and pieces of the peel.
9/10 Pumpkin seeds, help for the immune system Pumpkin seeds are very valuable for their richness in magnesium and zinc , essential minerals for the proper functioning of the immune system.
Every day take 1 tablespoon of pumpkin seeds.
10/10 Turnip, antioxidants against yeast Along with other root vegetables , turnip is a source of slow-absorbing carbohydrates rich in minerals, antioxidants and vitamins necessary to combat excess candida.
It also provides sulfur compounds that help the liver in the detoxification process .
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How to recognize, prevent and cure yeast infection
Candida appears in our body naturally, but an overgrowth of this fungus can cause serious health problems.
I know how uncomfortable this fungus overgrowth is , and I have known patients who have suffered from it for years and years. Headaches, irritability, weight gain and even lack of libido are some of the symptoms that are related to this overgrowth.
There is a lot of information about it, so in this little manual I would like to remind you what is candidiasis, how to detect it and what to do to prevent and alleviate its symptoms .
Being rigorous you can get rid of it in 6 months or less. This is the method that I have used, so I guarantee it first hand.
HOW TO TREAT AND PREVENT YEAST INFECTION NATURALLY The key is to follow an anti-yeast diet and have your defenses ready.
1. AVOID SUGAR, REFINED FLOURS AND ALCOHOL Sugar is what feeds candida , so if we don't “feed” it, we can control its overgrowth. We must make some modifications in our diet such as:
Eliminate processed products .
Eliminate fermented ones such as beer, wine or any type of alcohol .
Reduce or eliminate foods high in sugar . Not only those that contain white sugar, but also those that contain honey, agave and maple syrup or other natural sweeteners that contain sugar.
Substitute refined cereals for whole grains and gluten-free such as quinoa, millet, buckwheat or oats.
And finally, eliminate dairy products , as they contain simple sugars.
If we have a very severe candidiasis we must also include other changes:
Eliminate starchy vegetables such as potatoes, sweet potatoes, beets, squash and carrots from our diet .
Eliminate fruit with a medium-high glycemic index such as banana, custard apple, persimmon, figs, peach or mango for a long time.
Every patient is different, so I recommend that you see a nutritionist who treats yeast infections in a holistic and integrative way. Your needs are unique and a specialized nutritionist will be able to better guide you when and how to eliminate or reintroduce food.
2. ADD PROBIOTICS AND FERMENTED FOODS TO YOUR DIET Another way to keep the intestinal flora under control is by reinforcing the growth of beneficial bacteria for your intestines with fermented foods and probiotics. I tell you some of my favorite foods for it.
Raw sauerkraut
Kimchi
Water kefir
Almond or coconut yogurts
Kombucha tea
Apple vinager
It is highly recommended to take a probiotic supplement 2 times a day , in the morning and before going to bed, especially if you are following an antibiotic treatment. This supplement contains living organisms that settle in the intestines and contribute to intestinal health and control of yeast overgrowth .
Make sure to buy an enteric-coated probiotic, as this form protects the probiotics from stomach acid that could kill them and thus ensuring that they reach the intestines alive.
3. KEEP YOUR DEFENSES UP Following a clean, natural diet full of vegetables will help keep your immune system at its best . Now, we see more and more evidence that an unbalanced emotional state directly affects the state of our intestinal health, which is the home of intestinal bacteria, our first and strongest protective barrier.
Work to maintain a lifestyle with moments where you can breathe deeply, meditate, manage stress, and make time for yourself and loved ones. This will undoubtedly be the key nutrient for optimal health.
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Vaginal yeast infection: treatment and prevention
How is this vaginal infection treated? Treatment is generally topical through the use of vaginal ovules and antifungal creams. Oral treatment is also possible, although it is more aimed at recurrent infections that need long-term treatment.
Is the cure final? It is possible that the infection reoccurs so it is essential to regain the balance of the vaginal flora as soon as possible through the use of drugs called probiotics, and to maintain it.
What steps can we take to prevent candida infection? Fundamentally,
Eat a healthy diet
Avoid underwear that is not cotton as well as excessive humidity in the area (not tight underwear, do not stay in a wet bathing suit)
Special care with intimate hygiene when cleaning after urination and intercourse (cleaning from front to back)
Do not use non-specific intimate soaps or douches (the usual vaginal flora is eliminated, favoring the proliferation of candida)
Prevention To reduce the risk of vaginal yeast infections, wear underwear with a cotton crotch and that is not too tight.
Also, avoiding the following may help:
Tight pantyhose
Showers, which remove some of the normal bacteria in the vagina that protect you from infection
Scented feminine products, such as bubble bath, sanitary napkins, and tampons.
Jacuzzis and very hot baths
Unnecessary use of antibiotics; for example, for colds or other viral infections
Staying in wet clothing, such as bathing suits and sportswear, for long periods of time
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How lifestyle and daily routine to control blood glucose levels
Keeping your blood sugar level within the limit recommended by your doctor can be challenging. This is because many things cause your blood sugar level to change, sometimes suddenly. Here are some factors that can affect your blood sugar level.
Food Healthy eating is the cornerstone of a healthy life, with or without diabetes. But if you have diabetes, you need to know how food affects your blood glucose levels. It's not just the type of food you eat, but also how much you eat and the combinations of types of food you eat.
What to do:
Learn about carbohydrate counts and portion sizes. A key to many diabetes management plans is learning to count carbohydrates. Carbohydrates are usually the ones that most influence blood glucose levels. In the case of people who use insulin at mealtime, it is important to know the amount of carbohydrates in the food, in order to obtain the correct dose of insulin.
Learn what serving size is appropriate for each type of food. Simplify your meal planning by writing down the portions of the foods you eat often. Use measuring cups or a scale to ensure proper serving size and accurate carbohydrate count.
Make every meal well balanced. As much as possible, plan for each meal to include a good mix of starches, fruits and vegetables, protein, and fat. Pay attention to the types of carbohydrates you choose.
Some carbohydrates, like fruits, vegetables, and whole grains, are better for you than others. These foods are low in carbohydrates and have fiber that helps keep blood glucose levels more stable. Talk to your doctor, nurse, or dietitian about the best food choices and the proper balance of food types.
Coordinate your meals and medications. Eating too little in proportion to your diabetes medications, especially insulin, can result in dangerously low blood glucose (hypoglycemia). Too much food can make your blood glucose level go too high (hyperglycemia). Talk to your diabetes healthcare team about how to better coordinate meal and medication times. Avoid drinks sweetened with sugar. Sugar-sweetened beverages tend to be high in calories and offer little nutrition. And since they make your blood glucose rise quickly, it's best to avoid these types of drinks if you have diabetes.
The exception is if you experience low blood glucose. Sugar-sweetened beverages, such as sodas, juices, and sports drinks, can be used as an effective treatment to quickly raise blood glucose levels that are too low.
Exercise Physical activity is another important aspect of your diabetes management plan. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently.
These factors work together to lower the level of glucose in the blood. The more vigorous your physical activity, the longer the effect will last. But even light activities, such as housework, gardening, or standing for long periods of time, can improve your blood glucose level.
What to do:
Talk to your doctor about an exercise plan. Ask your doctor what type of exercise is best for you. In general, most adults should get at least 150 minutes per week of moderate aerobic activity. Try to get moderate aerobic activity for about 30 minutes a day, most days a week.
If you have been inactive for a long time, your doctor may want to monitor your general health before giving you advice. He can recommend a balanced combination of aerobic and muscle-strengthening exercises.
Follow an exercise program. Talk to your doctor about the best time of day to exercise, to coordinate your exercise routine with your meal and medication schedules.
Know your results . Talk to your doctor about the blood glucose levels that are right for you before you start exercising.
Check your blood glucose level. Check your blood glucose level before, during, and after exercise, especially if you take insulin or take medications that lower blood glucose. Exercise can lower blood glucose levels even up to a day later, especially if activity is new to you, or if you are exercising more vigorously. Pay attention to warning signs of low blood glucose, such as feeling shaky, weak, tired, hungry, groggy, irritable, anxious, or confused.
If you use insulin and your blood glucose level is below 90 milligrams per deciliter (mg / dL), or 5.0 millimoles per liter (mmol / L), have a small snack before starting to exercise to prevent a low level of glucose in the blood.
Keep hydrated. Drink lots of water or other fluids while exercising because dehydration can affect blood glucose levels.
Get ready. Always have a small snack or glucose tablets available during exercise in case your blood glucose level drops too low. He wears a medical identification bracelet.
Modify your diabetes treatment plan as needed. If you take insulin, you may need to lower your dose before exercising and monitor your blood glucose carefully for several hours after strenuous activity, as delayed hypoglycemia can sometimes occur. Your doctor can advise you on the appropriate changes to your medications. You may also need to modify your treatment if you have increased your exercise routine.
Medicines Insulin and other diabetes medications are designed to lower blood glucose levels when diet and exercise alone are not enough to control diabetes. But how well these drugs work depends on the timing and size of the dose. Medicines you take for conditions other than diabetes can also affect blood glucose levels.
What to do:
Store insulin properly. Insulin that is stored incorrectly or that has expired may not be effective. Insulin is especially sensitive to extreme temperatures.
Report problems to your doctor. If diabetes medications make your blood glucose drop too low or if it is consistently too high, your dose or schedule may need to be adjusted.
Be careful with new medications. If you are considering an over-the-counter medicine or if your doctor prescribes a new medicine to treat another condition, such as high blood pressure or high cholesterol, ask your doctor or pharmacist if it can affect glucose levels. in the blood.
Sometimes they may recommend an alternative medication. Always check with your doctor before taking any new over-the-counter medicine to find out how it can affect your blood glucose level.
Disease When you're sick, your body produces stress-related hormones that help your body fight illness, but they can also raise your blood glucose level. Changes in appetite and normal activity can also complicate diabetes control.
What to do:
Plan ahead. Work with your healthcare team to create a sick day plan. It includes instructions on what medications to take, how often to test your blood glucose and urine ketones, how to adjust medication doses, and when to call your doctor.
Keep taking your diabetes medications. However, if you are unable to eat due to nausea or vomiting, contact your doctor. In these situations, you may need to adjust your insulin dose or temporarily reduce or withhold short-acting insulin or diabetes medication due to the risk of hypoglycemia. However, don't stop your long-acting insulin. During times of illness, it is important to monitor blood glucose levels frequently, and your doctor may instruct you to check your urine for ketones as well.
Stick to your diabetes meal plan. If you can, eating as usual will help you control your blood glucose levels. Keep a supply of foods that are easy to digest, such as gelatin, crackers, soups, and applesauce.
Drink plenty of water or other non-caloric fluids, like tea, to make sure you stay hydrated. If you're taking insulin, you may need to sip sugar-sweetened beverages, such as juice or a sports drink, to keep your blood glucose from dropping too low.
Alcohol The liver normally releases stored sugar to counteract the drop in blood glucose levels. But if the liver is busy metabolizing alcohol, the blood glucose level may not get the liver signal it needs. Alcohol can cause low blood glucose shortly after drinking and for up to 24 hours afterward.
What to do:
To drink alcohol you must have the approval of the doctor. Alcohol can aggravate diabetes complications, such as nerve damage and eye disease. But if the diabetes is well controlled and the doctor agrees, an occasional alcoholic drink is fine.
Moderate alcohol consumption is defined as no more than one drink a day for women of any age and men over 65 and two drinks a day for men under 65. One drink equals 12 ounces (350 ml) of beer, 5 ounces (150 ml) of wine, or 1.5 ounces (45 ml) of distilled liquor.
Don't drink alcoholic beverages on an empty stomach. If you use insulin or other diabetes medications, be sure to eat before drinking, or drink with meals to avoid low blood glucose.
Choose your drinks carefully. Low-alcohol beer and dry wines have fewer calories and carbohydrates than other alcoholic beverages. If you prefer mixed drinks, drinks with sugar-free drinks, such as diet sodas, diet tonic water, carbonated water, or Seltz water, will not raise your blood glucose level.
Count your calories. Remember to include the calories from any alcoholic beverage in your daily calorie calculation. Ask your doctor or dietitian how to incorporate the calories and carbohydrates from alcoholic beverages into your diet plan.
Check your blood glucose level before going to bed. Since alcohol can lower blood glucose levels long after you've had the last drink, check your blood glucose before going to sleep. If your blood glucose level is not between 100 and 140 mg / dL (5.6 and 7.8 mmol / L ), have a snack before bed to counteract the drop in your blood glucose level.
Menstruation and menopause Changes in hormone levels from the week before and during menstruation can lead to significant fluctuations in blood glucose levels. What to do:
Look for patterns. Keep careful track of your blood glucose readings from month to month. You may be able to predict fluctuations related to your menstrual cycle.
Modify your diabetes treatment plan as needed. Your doctor may recommend changes to your meal plan, activity level, or diabetes medications to compensate for changes in blood glucose.
Check your blood glucose more often. If you are likely nearing menopause or going through menopause, talk to your doctor about whether you need to check your blood glucose more often. Menopausal symptoms can sometimes be mistaken for symptoms of low blood glucose, so whenever possible, monitor your blood glucose before treating a suspected low to confirm low glucose. in the blood.
Most contraceptive methods can be used by women with diabetes without any problem. However, oral contraceptives can raise blood glucose levels in some women.
Stress If you're stressed, hormones your body produces in response to prolonged stress can cause your blood sugar to rise. Also, it can be harder to keep up with routine diabetes management if you're under a lot more pressure.
What to do:
Look for patterns. Take note of your stress level on a scale of 1 to 10 each time you record your blood sugar level. A pattern may soon emerge.
Take control. Once you know how stress affects your blood sugar level, proceed to master it. Learn relaxation techniques, determine which tasks are a priority, and set limits. Whenever possible, avoid frequent stressors. Exercise can often help relieve stress and lower blood sugar.
Seek help. Learn new strategies for coping with stress. Working with a psychologist or clinical social worker can help you identify stressors, solve stressful problems, or learn new techniques for coping with challenges or situations.
The more you know about the factors that influence your blood sugar level, the more you can anticipate fluctuations and establish a plan accordingly. If you are having trouble keeping your blood sugar within your target range, ask your diabetes healthcare team for help.
Nutrition for control sugar levels, diet and physical activity if you have diabetes
Nutrition and physical activity are important parts of a healthy lifestyle for people with diabetes. In addition to other benefits, following a healthy eating plan and being physically active can help you keep your blood glucose level within your target range. To manage your blood glucose level, you need to balance what you eat and drink with physical activity and diabetes medicines, if you use them. What, how much, and when to eat is important to keep your blood glucose level within the limits recommended by your healthcare team.
Increasing your physical activity and making changes in what you eat and drink may seem difficult at first. It may be easier for you if you start with small changes and get help from your family, friends, and your healthcare team.
Eating well and being physically active almost every day of the week can help you:
keep your blood glucose, blood pressure, and cholesterol levels within target range
lose weight or maintain a healthy weight
prevent or delay diabetes problems
feel good and have more energy
What can I eat if I have diabetes? You may think that having diabetes means that you will not be able to eat the foods you like. The good news is that you can eat your favorite foods, but you may need to eat in smaller portions or less often. Your healthcare team will help you create a diabetes meal plan that meets your needs and tastes.
The key in diabetes is consuming a variety of healthy foods from all groups, in the amounts set out in your eating plan.
The food groups are:
vegetables
non-starchy (non-starchy): include broccoli, carrots, green leafy vegetables, bell peppers, and tomatoes
starchy (rich in starch): includes potatoes, corn, and peas
fruits - includes oranges, melons, strawberries, apples, bananas, and grapes
grain - at least half of the day's grains should be whole
includes wheat, rice, oats, corn, barley, and quinoa
examples: bread, pasta, cereals and tortillas
protein
lean meat (low fat)
chicken or turkey without the skin
fish
eggs
walnuts and peanuts
dried beans and other legumes like chickpeas and split peas
meat substitutes, such as tofu
skim or low-fat dairy
milk or lactose-free milk if you are lactose intolerant
yoghurt
cheese
Learn more about the food groups from the United States Department of Agriculture (USDA) ChooseMyPlate.gov External link (with information in Spanish).
Eat foods that have heart-healthy fats, mainly from these sources:
Nuts and seeds
For cooking use oil instead of butter, heavy cream, lard, or solid margarine.
Avocado (or avocado), salmon, nuts, seeds and olive oil.
Choose healthy fats, like nuts, seeds, and olive oil.
What foods and drinks should I limit if I have diabetes?
Foods and drinks to limit include:
fried foods and other foods rich in saturated fat and trans fat
foods high in salt, also called sodium
sweets, such as baked goods, candy, and ice cream
drinks with added sugars, such as juices, sodas, and regular sports or energy drinks
Drink water instead of sugary drinks. Consider using a sugar substitute in your coffee or tea.
If you drink alcohol, do so in moderation. This means no more than one drink a day for a woman or two drinks a day for a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you haven't eaten in a while. It is better to eat something when you drink alcohol.
When should I eat if I have diabetes? Some people with diabetes have to eat at almost the same times every day. Others may be more flexible with the timing of their meals. Depending on your diabetes medicines or the type of insulin you use, you may need to eat the same amount of carbohydrate at the same time each day. If you take insulin "at mealtime," your meal times can be more flexible.
If you use insulin or certain diabetes medicines and skip or delay a meal, your blood glucose level may drop too low. Ask your healthcare team when and if you should eat before and after physical activity.
How much can I eat if I have diabetes? Eating the right amount of food will also help you manage your blood glucose and weight. Your healthcare team can help you figure out how much food and how many calories to eat each day.
Weight loss planning If you are overweight or obese, work with your health care team to establish a weight loss plan.
The Weight Loss Planner can help you tailor your physical activity plans and calorie plans to reach and maintain your desired weight.
To lose weight you need to eat fewer calories and replace less healthy foods with foods low in calories, fat and sugar.
If you are diabetic, overweight, or obese and are thinking about having a baby, you should try to lose the excess weight before you get pregnant. Learn more about pregnancy and diabetes .
Methods for planning meals Two methods that are often used to help plan how much to eat if you have diabetes are the plate method and counting carbohydrates (also called carbohydrates). Talk to your healthcare team about the method that is best for you.
Plate method The plate method helps you control your portion sizes. You don't have to count calories. The method shows you how much of each food group to eat and works best for lunch and dinner.
Use a 9 inch (15 cm) diameter plate. Fill half of the plate with the non-starchy vegetables, in a quarter of the plate place a meat or other protein and in the last quarter of the plate put the grains or another type of starch source. Sources of starch include starchy vegetables like corn and peas. You can also have a small cup of fruit or a piece of fruit and have a small glass of milk if it is included in your meal plan.
Dish in which half of the plate contains cucumber and spinach, a quarter of the plate contains brown rice, and the last quarter contains baked chicken.
The plate method shows how much of each food group you should eat.
You can find many different food combinations and more details on the plate method in the resource Create your plate External link from the American Diabetes Association.
Your daily meal plan can also include small snacks between meals.
Serving sizes You can use everyday objects or your hand to calculate the size of a serving.
1 serving of meat or chicken equals the palm of your hand or a deck of cards
1 3-ounce (100g) serving of fish is the size of a checkbook
1 serving of cheese equals six dice
½ cup of cooked pasta or rice is equal to a handful or the size of a tennis ball
1 serving of pancake or waffle is the size of a DVD
2 tablespoons of peanut butter is the size of a ping-pong ball.
Carbohydrate counting The carbohydrate counting involves keeping track of the amount of carbohydrates you consume each day. Since carbohydrates are turned into glucose in the body, they affect your blood glucose level more than other foods. Counting carbohydrates can help you control your blood glucose. If you use insulin, counting carbohydrates can help you determine the proper dose.
The correct amount of carbohydrates varies according to how you manage your diabetes, and includes how much physical activity you do and what medications you take, if applicable. Your healthcare team can help you create a personal carbohydrate-counting meal plan.
The amount of carbohydrates in food is measured in grams. To count the grams of carbohydrates in your food, you will need:
know which foods contain carbohydrates
read the nutrition label , or learn how to calculate the number of grams of carbohydrate in the foods you eat
add the grams of carbohydrates in each food to get the total carbohydrates for each meal and for the day
Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates that have added sugars or refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruits, vegetables, whole grains, legumes, and skim or low-fat milk.
A grocery bag containing fruits, vegetables, milk, and bread.
Choose healthy carbohydrates, such as fruits, vegetables, whole grains, legumes, and low-fat milk, as part of your meal plan.
In addition to using the plate method and carbohydrate counting, you can consult with a registered dietitian or nutritionist who will discuss medical nutrition therapy options with you.
What is medical nutrition therapy? Medical nutrition therapy is a service provided by registered dietitians or nutritionists to create personalized meal plans based on your needs and tastes. Medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes External link . If you have insurance other than Medicare, ask if medical nutrition therapy for diabetes is covered.
Do supplements and vitamins help me with diabetes? There is no clear evidence that taking NIH external link dietary supplements such as vitamins, minerals, herbs, or spices can help with diabetes management. 6 You may need supplements if you cannot get enough vitamins and minerals from food. Talk to your doctor before taking any supplements, as some can cause side effects or alter the effect of medicines. 7 Why should I be physically active if I have diabetes? Physical activity is important for controlling blood glucose levels and staying healthy. Physical activity has many health benefits.
Physical activity:
lowers blood glucose levels
lowers blood pressure
It helps with blood circulation
burns extra calories so you can keep your weight in check if needed
improves your mood
can prevent falls and improve memory in older adults
can help you sleep better
If you are overweight, combining physical activity with a reduced calorie meal plan can have even more benefits. In the Look AHEAD: Action for Health in Diabetes 6 study , obese adults with type 2 diabetes who ate less and moved more had greater long-term health benefits than those who did not make these changes. These benefits include better cholesterol levels, less sleep apnea, and greater freedom of movement.
Even small amounts of physical activity can help. Experts suggest that you set a goal of at least 30 minutes of moderate or vigorous physical activity 5 days a week. 8 Moderate activity is a bit difficult and vigorous activity is intense and difficult. If you want to lose weight or not regain the lost weight, you may need to do 60 minutes or more of physical activity 5 days a week. 8
Have patience. It may take a few weeks of being physically active before you notice any changes in your health.
How can I stay physically active without problems if I have diabetes? Be sure to drink water before, during, and after exercising to stay hydrated. Here are some other tips for safe physical activities for people with diabetes.
Plan your physical activity Talk to your healthcare team before starting a new exercise routine, especially if you have other health problems. Your healthcare team will tell you the target range for your blood glucose level and suggest how to exercise safely.
Your health care team can also help you decide the best time of day to exercise based on your schedule, your meal plan, and your diabetes medicines. If you use insulin, you will need to balance your activity with your insulin doses and meals to prevent your blood glucose from dropping too low.
Prevent hypoglycemia Since physical activity lowers your blood glucose level, you must protect yourself against hypoglycemia . Hypoglycemia is more likely in people using insulin or other diabetes medicines, such as sulfonylureas. Hypoglycemia can also occur after a long, intense workout or if you miss a meal before exercising. Hypoglycemia can occur while doing physical activity or for up to 24 hours afterward.
Planning is key to preventing hypoglycemia. For example, if you use insulin, your doctor may suggest that you lower the dose or eat a small carbohydrate snack before, during, or after physical activity, especially if it is vigorous. 9
It may be necessary to measure your blood glucose level before, during, and immediately after physical activity.
Stay safe when your blood glucose is high If you have type 1 diabetes, you should avoid vigorous physical activity if you have ketones in your blood or urine. Ketones are chemicals that your body makes when your blood glucose level is too high, that is, when you have hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose can go even higher. Ask your healthcare team what ketones are dangerous for you and how to detect them. Ketones are not common in people with type 2 diabetes.
Take care of your feet People with diabetes can have foot problems due to poor blood circulation and nerve damage, which can be the result of high blood glucose levels. To help prevent these problems, you should wear comfortable, supportive shoes and keep your feet and skin healthy before, during, and after physical activity.
What physical activities should I do if I have diabetes? Almost all types of physical activity can help you manage your diabetes. Some can be dangerous for certain people, such as those with poor vision or nerve damage in the feet. Ask your health care team which physical activities are safe for you. Many people prefer to walk with their friends or relatives as a way to exercise.
Doing different types of physical activity each week will give you the most health benefits. Mixing them together also helps fight boredom and decrease your chance of injury. Try some of the physical activity options below.
Add extra activity to your daily routine If you have had a period of inactivity or are starting a new activity, start slowly, doing only 5 to 10 minutes a day. Little by little increase the time each week. You can increase your daily activity by spending less time in front of the TV or another screen. Try these simple ways to add physical activity to your life every day:
walk around the house while talking on the phone or during TV commercials
do housework like gardening, raking leaves, cleaning the house, or washing the car
leave your car as far away as possible in the shopping center parking lot and walk to the store
Make your family outings include physical activity, such as a family bike ride or a walk in the park.
If you sit a long time working at your desk or watching television, do some light activity for 3 or more minutes every half hour. 10 Light activities include:
lift or extend legs
stretch your arms over your head
turn in the desk chair
do torso twists
do lateral bends
walk in place (without moving from the same place)
Do aerobic exercise Aerobic exercise is an activity that makes your heart beat faster and makes it harder for you to breathe. The goal is to do aerobic exercise for 30 minutes a day, most days of the week. You don't have to do all the activity at the same time. You can divide these minutes into a few periods throughout the day.
To get the most out of your activity, exercise should be moderate to vigorous. Try:
walking briskly or hiking
climbing stairs
swim or take a water aerobics class
to dance
ride a bike (can be stationary)
take aerobics classes
play basketball, tennis, or other sports
Talk to your health care team about how to warm up before and cool down after doing physical activity.
Do strength training to increase muscle mass
A woman who smiles and lifts some hand weights.
You can do strength training with hand weights, elastic bands, or weight machines.
Strength training is light to moderate physical activity that strengthens muscles and helps keep bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, you burn more calories and this can help you lose weight and keep it off.
You can strength train with hand weights, elastic bands, or weight machines. Try to do it two to three times a week. Start low and gradually increase the size of the weights as your muscles get stronger.
Do stretching exercises Stretching exercises are mild to moderate physical activity. Stretches increase flexibility, decrease stress, and help prevent muscle pain.
You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on breathing and helps with relaxation. Even if you have trouble moving or balancing, certain types of yoga can be helpful. For example, chair yoga has stretches that can be done sitting in a chair or leaning on a chair while standing. Your healthcare team can tell you if yoga is right for you.
