Although diabetes is a chronic disease, lifestyle changes allow patients to better manage the disease, thereby preventing or delaying complications.
The prevalence of diabetes remains high in the middle-aged and elderly population. When people are diagnosed with type II diabetes, they may worry that they will be frail and have many health risks. However, diabetics can still lead a healthy life if they treat their bodies well.
Dietary regimens and physical activity are the cornerstones of diabetes management. Although it can be difficult to change lifestyle habits, eating a balanced diet, exercising regularly, measuring blood glucose regularly and getting enough sleep can help improve the quality of life and extend the life span of diabetics. This article summarizes 11 things that people with diabetes should do in their daily lives that will ensure their future quality of life.
Don’t shy away from the glucose meter
Sometimes patients feel that using this device is like imposing a punishment on them, and that only people with poor blood sugar control use glucose meters diligently. In reality, glucose meters help to have a clearer picture of progress and thus have greater control over blood sugar and health.
Walk for 10~20 minutes after meal
Walking after a meal can lower postprandial blood glucose levels and promote weight loss; and this effect can be seen without a long walk. Studies have shown that a 10-minute walk immediately after a meal is more effective in lowering blood glucose levels than a single 30-minute walk at other times of the day. To increase motivation to exercise, sugar patients can set reminders on their smartphones, wear a portable fitness tracking device, or invite a patient to walk with them.
Make annual eye exam appointments
Diabetics are at a higher risk of developing eye disease than healthy people, so they should have a comprehensive eye exam at least once a year. A common reason some sugar patients don’t have eye exams is because they feel their eyes are fine. However, many of the early signs of diabetic retinopathy are not as obvious, and changes in visual function are not as prominent. Only an ophthalmologist can detect the early changes in visual function caused by diabetes.
Check food labels for carbohydrate content, not just sugar
Nutrition labels can provide a lot of useful information for type II diabetics, but they need to learn how to interpret food labels. It’s not just sugar that can affect blood sugar; carbohydrates are also invisible killers. Some foods are labeled as sugar-free, but their total carbohydrate content is not low.
Have a variety of foods at regular meals
Each regular meal contains at least three different food groups, which helps blood sugar levels to be more consistently controlled throughout the day. For example, if you had a bowl of oatmeal for breakfast, you can now combine it with a handful of nuts and a piece of fruit; or combine whole-grain bread, hard-boiled eggs and bananas.
Strength training with objects at home
Strength training helps lower blood sugar levels by making the body more insulin-sensitive; it should be part of every glucose lover’s fitness regimen. However, you don’t need to use fancy fitness equipment to achieve this goal. Canned foods and bottled water can also be handy dumbbells. It is recommended to put 2 to 3 large, heavy books in two tote bags and do biceps curls as a workout whenever you have free time; complete 2 to 3 sets of 10 to 15 reps each time.
Try eating multiple sources of protein
Sources of quality protein are not limited to beef, chicken, pork, lamb and turkey. People with diabetes should try to consume different types of protein such as fish, shellfish, beans, soy products, eggs and cheese.
Engage in positive self-talk
When it comes to diabetes management, patients are more critical of themselves and always ponder what they are doing wrong. Patients should be kind to themselves and replace negative thoughts with positive ones, not always thinking “right or wrong” or “good or bad” but rather “what will help me” and “what will not help me”. Instead of thinking “right and wrong” or “good and bad”, think “what will help me” and “what will not help me”.
Brush and floss your teeth regularly
Diabetics are at a higher risk of developing periodontal disease, and studies have shown an association between periodontal disease and cardiovascular disease. Therefore, maintaining oral hygiene is especially important for diabetics. They should brush their teeth at least twice a day with fluoride toothpaste for at least 3 minutes each time; and floss their teeth at least once a day.
Check your feet before going to bed
One-fourth of diabetics will have foot problems. Therefore, they should spend 2 to 3 minutes each night before going to bed to check the skin of their feet and toes for any cracks, abnormal changes in shape and color; and apply moisturizer to keep their feet moisturized.
Go to bed half an hour earlier each night
There is growing research evidence that lack of sleep (or poor sleep quality) can adversely affect people with diabetes. One study found that sleep disturbances interfere with glucose tolerance and insulin resistance. On the flip side, long hours of sleep and high quality sleep can help lower blood sugar levels and reduce weight.