When you have diabetes, the primary goal is to control it. Here is a list of good habits that you can practice every day to help achieve this goal.
Exercise
Regular exercise gets you in better shape and also improves your body’s sensitivity to insulin, which both promotes better insulin action in the body and keeps blood glucose levels more stable.
In addition, exercise can help relieve stress.
If you’re not in good shape now, exercise a little less, and then keep increasing the amount of time you exercise. Exercise 4 to 7 times a week. Try to make each session last at least 30 minutes. You don’t have to exercise at the gym to rejuvenate. Taking the stairs instead of the elevator or parking at the end of the parking lot are two simple things you can do to increase your exercise time.
Set realistic goals and make a plan, such as what types of exercises to choose and when to do them. For example, plan to walk for 30 minutes during your lunch break.
Change the type of exercise often so you don’t get bored. You can do aerobic exercise, such as walking or jogging. Or resistance training (like lifting weights). Whatever you choose, don’t forget that you need to stretch before and after each exercise.
We need to recognize that exercise can lower blood sugar levels. Ask your doctor if you need to adjust your medication or insulin dose to keep your blood sugar levels normal.
Eating a balanced diet
Having diabetes doesn’t prevent you from enjoying a variety of different foods.
Try filling half your plate with non-starchy vegetables, for example:
- Asparagus;
- Broccoli;
- carrots;
- Cucumber;
- Vegetable salad;
- Squash;
- Tomatoes.
Also, be sure to consume the following foods:
- Beans;
- Berries;
- citrus fruits;
- Lean meats;
- Low-fat or nonfat dairy products;
- Nuts;
- Poultry or fish;
- Sweet potatoes.
Protein can also be obtained from vegetarian foods like tofu.
Stick to whole grains. If you are in the habit of consuming grains, make sure that whole grains are at the top of your eating list.
Whole grains include:
- Brown rice;
- dry wheat;
- mini;
- corn;
- Quinoa;
- Sorghum;
- Whole grain oatmeal;
- Whole wheat.
Eat 3 square meals a day and try to divide the three meals evenly throughout the day, while also consuming the same amount of carbohydrates at each meal.
In general, the less processed a food is, the healthier it is. This is because such foods have a lower glycemic index, which means they have a milder effect on blood sugar levels. For example, whole grain oats have a lower glycemic index than ready-to-eat oats.
If you have type 2 diabetes and follow a healthy diet and exercise program, you can successfully lose weight and improve your diabetes. One study found that weight loss through a balanced diet and exercise over time can reduce the risk of stroke and dementia.
Reducing stress
If stress is high, exercise decreases, food intake increases, and attention to diabetes decreases.
Stress can cause blood sugar to rise and make the body less sensitive to insulin. The body responds with a “fight or flight” response when it senses stress. This means it has to make sure it has enough sugar and fat for energy.
Studies of people with type 1 diabetes have found that under stress, blood sugar levels rise in most patients and fall in others. If you have type 2 diabetes, your blood glucose levels rise when you feel an increase in stress.
If things are stressful, try doing things that help you relax, exercise, go on a date with a friend, meditate, or replace negative thoughts with positive ones in the way that works best for you.
Support groups, counseling, or therapy can also help you reduce stress.
Quit smoking
Quitting smoking can help to better control your blood sugar.
With a smoking habit, there is a higher risk of more serious disease and related complications. These include:
- Heart and kidney disease;
- Incorrect blood flow to the legs and feet, which can lead to toe or foot infections, ulcers and amputations;
- Retinopathy, an eye disease that can lead to blindness;
- Peripheral neuropathy, nerve damage in the arms and legs that leads to weakness, numbness, pain, and poor coordination.
Alcohol cessation
If you are using insulin or oral diabetes medications, such as sulfonylureas or miglitazones, drinking alcohol can cause your blood sugar to drop to dangerous levels. When drinking alcohol, the liver needs to eliminate the alcohol from the blood, not regulate blood sugar.
Drunkenness and hypoglycemia can also cause dizziness, disorientation, and drowsiness. There is also the possibility of a combination of alcohol overdose and hypoglycemia. Women should limit their drinking to a maximum of one drink a day. For men, the limit is two drinks a day. One glass of alcohol is 350 ml of beer, 150 ml of wine, or 1.5 glasses of vodka. If drinking mixed drinks, choose a calorie-free mixed drink, such as club soda or diet soda.
Try swapping your alcohol for light beer or wine. You can also drink slowly or switch to water or other calorie-free beverages.
After reducing the intake of beverages, the intake of food will be more nutritionally balanced. Alcohol reduces a person’s ability to resist binge drinking.
Do keep a log
Keeping a detailed log helps track relevant factors that affect blood glucose levels. Logs can include:
- Insulin and other medications;
- Food, especially carbohydrates;
- Physical activity;
- Stress;
- Disease.
After about a week, look for any patterns of correlation between diet and blood glucose levels.
If you want to lose weight, record your diet for a week or two, including portion sizes. This will give you a clearer picture of where you are and what changes you can make.
If alcohol is consumed, monitor blood glucose before, during, at bedtime, and the next day. The hypoglycemic effect of alcohol can be maintained for 24 hours after the last drink is consumed.