1. Eat the foods you like
Having diabetes doesn’t mean you can’t eat the foods you like, but you need to be aware of the effects of different foods on your blood sugar. You can learn tips from experts or nutritionists who are responsible for educating people about diabetes, such as how to calculate carbohydrate intake, how to read food labels, and how to determine food portions. These tips will allow you to enjoy the foods you like while keeping your diabetes under control.
2. Arrange food proportions
It is best to use a plate to control the amount of food you eat, prepare only one plate for a meal and divide the space on the plate into three portions filled with different foods to study the diet healthy and satisfying. Following this rule can increase the intake of non-starchy foods to achieve weight loss and control the condition of diabetes. This is done by dividing the plate into two halves, one half of which is filled with non-starchy vegetables, such as spinach or broccoli; next, the remaining half is divided into two more, one half of which is filled with starchy foods, such as bread or pizza, and the other half with meat or other protein-based foods. You can also add another 200 ml of low-fat milk and 200 grams of fruit.
3. Keep good records
Get into the habit of writing down important information. Write down your daily blood sugar levels to track the effects of food, exercise and medication on blood sugar and glycated hemoglobin levels. In the long run, these records will allow you and your doctor to see if treatment is producing results. It is also beneficial to keep a journal and write down your goals and feelings to help you stay on track and to better communicate with your doctor.
4. Make a plan for when you are sick
Common illnesses, such as colds, flu and diarrhea, can cause blood sugar to rise. On the other hand, the body of a diabetic has difficulty resisting infection. To prepare for illness, make a plan in advance and store foods that are good for digestion and provide enough water and carbohydrates. Test your blood sugar more frequently when you get sick and know when to get tested for ketones and when to see your doctor. People with diabetes should get an annual flu shot.
5. Manage your medicine cabinet
You may need to take tablets or use injections to treat your diabetes. Keep a three-day supply of medication just in case, and make a list of all the medications you use. Your medications may react adversely with some other medications, including over-the-counter medications, so discuss this clearly with your doctor before taking each new medication, and take your list of medications with you when you go to see other doctors or dentists.
6. Dissipate the daily stress with exercise
Living with diabetes can sometimes be sad or upsetting, and the stress in your life affects more than just your emotions; it can also raise your blood sugar. Under the influence of stress, you may not pay much attention to your diet, or even drink a lot of alcohol. One simple way to dissipate daily stress is to keep moving. Exercise raises levels of the chemicals in the brain that make you feel good. If you don’t want to go to the gym to work out, joining a sports team or taking a dance class will work.
7. Break down the time for exercise
You may find it difficult to find the time to exercise, and it’s hard to stick with it if you’re allowed to exercise for 30 minutes at once. But we can spread out the 30 minutes of exercise every day, for example, three times a day for ten minutes of walking, the same effect as a 30-minute walk. You can choose strength exercise and aerobic exercise, as long as the activity level is moderate, it will help control blood sugar, lower blood pressure and cholesterol levels, reduce stress.
8. Try strength training
All kinds of exercise are beneficial to people with diabetes. However, strength training with resistance training equipment such as barbells can prevent muscle loss, which usually leads to fat gain and is especially bad for people with diabetes. Several studies have shown that strength exercises such as weight lifting can improve the body’s response to insulin and regulate glucose tolerance. Of course, regular strength training can also improve muscle mass and help with weight loss.
9. Check your feet at night
Use a mirror or have someone else help you check your feet to see if there are any wounds, swelling or color changes. Don’t forget to check the area between your toes. If you find any unhealed wounds or broken skin, consult your doctor immediately. Make protecting your feet part of your daily routine: wash your feet, keep them moist, and trim your toenails promptly. Talk to your doctor about whether you should treat corns or calluses. Have your doctor check your feet every time he or she examines them.
10. Force yourself to quit smoking
If you smoke, pick an auspicious day to start quitting. Picking a day to start will help you prepare mentally. People who are already addicted to nicotine may need help from others. Some organizations offer smoking cessation programs or support activities that can give you professional help.
11. Drink only with meals
Your doctor may say it’s okay to drink occasionally. But you should only drink while eating so you can avoid hypoglycemia. It’s okay to eat snacks like popcorn and pretzels while drinking. Have a calorie-free drink, such as water, on hand in case you get thirsty. Drinking multiple types of alcohol mixed together can raise blood sugar. Women patients should not drink more than one drink per day and men should not drink more than two drinks per day.