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A Few Lifestyle Tips That Can Help Prevent or Ease the Effects of Diabetes
Diabetes is not always symptomatic, so you can be living with diabetes without knowing it. The U.S. Centers for Disease Control and Prevention estimated that approximately 8.7 million adults aged 18 years or older (3.4% of all U.S. adults or 22.8% of all U.S adults with diabetes) were not aware or did not report having diabetes in a 2021 statistics report on diabetics in the U.S.
Living with diabetes can be challenging, but with the right lifestyle changes, you can manage the condition effectively. Diabetes affects how your body processes sugar, leading to high blood sugar levels if not properly controlled. However, by making smart daily choices—like eating a balanced diet, staying active, and taking care of your overall health—you can keep your blood sugar in check and reduce the risk of complications. This article provides practical tips to help you manage diabetes more effectively.
Importance of Diet in Diabetes Management
Carbohydrates have the biggest impact on blood sugar levels because they break down into glucose during digestion. Not all carbs are created equal. Complex carbohydrates, like whole grains, fruits, and vegetables, digest more slowly and have a gentler effect on blood sugar, unlike simple carbs found in white bread and sugary snacks, which can cause quick spikes. For example, choosing oatmeal over sugary cereal for breakfast can help keep your blood sugar steady.
Balanced Meal Planning
Eating balanced meals is key to managing diabetes. This means including a good mix of proteins, healthy fats, and carbs in each meal. For example, a meal with grilled chicken, steamed vegetables, and brown rice offers nutrients that won’t spike your blood sugar. Planning your meals ahead of time can also prevent impulsive eating, which can disrupt blood sugar control.
Monitor Sugar Intake
Cutting back on added sugars is essential to managing diabetes. Many processed foods contain hidden sugars, so reading labels carefully is important. Even foods that don’t taste sweet, like sauces and dressings, can be loaded with sugar.
It is well-known that sugary drinks like soda are linked to Type 2 diabetes. Surprisingly, diet sodas, often considered a safer alternative, contain artificial sweeteners that could disrupt gut bacteria and increase glucose intolerance. Opt for water, herbal teas, or sugar-free beverages instead of sugary drinks. Reducing sugar intake helps keep your blood sugar levels more stable.
Snacking can be part of a diabetes-friendly diet if you choose wisely. Opt for snacks that are low in sugar and high in nutrients, like a handful of nuts, a piece of fruit, or yogurt. Be mindful of portion sizes, as even healthy snacks can add up in calories and carbs.
Regular Physical Activity
Exercise is one of the best ways to manage diabetes because it helps lower blood sugar levels and improves insulin sensitivity. It also aids in maintaining a healthy weight, which is crucial for managing the condition. For example, a brisk 30-minute walk after dinner can help lower your blood sugar and improve your overall health.
You may only be able to start with a short duration for physical activity and that is just fine. Begin with small, achievable goals, like walking for 10 minutes a day, and gradually increase the duration and intensity. Consistency is key!
Types of Exercises for Diabetes
Different exercises offer different benefits. Aerobic exercises like walking, cycling, or swimming improve cardiovascular health and burn calories. Strength training, such as lifting weights, builds muscle, which helps your body use insulin more effectively. Flexibility and balance exercises, like yoga, improve overall well-being and help prevent injuries. A mix of these exercises provides the best results.
Monitoring Blood Sugar During Exercise
It’s important to monitor your blood sugar before, during, and after exercise to understand how your body responds. Some exercises can lower blood sugar too much, leading to hypoglycemia. Keep a snack on hand, like a banana or glucose tablets, in case your blood sugar drops. Knowing how different exercises affect your blood sugar helps you manage it effectively.
Stress Management and Mental Health
Stress can raise blood sugar levels because it causes your body to release hormones like cortisol. For people with diabetes, this can make it harder to manage the condition. Understanding this connection can help you take steps to manage stress and keep your blood sugar under control.
Stress-Reduction Techniques
There are many ways to reduce stress, and finding what works for you is important. Techniques like mindfulness, meditation, and deep breathing can help lower stress levels. Even simple activities like reading, listening to music, or spending time in nature can make a big difference. For instance, taking a few minutes each day to practice deep breathing can help lower stress and keep your blood sugar levels more stable.
Getting enough sleep is crucial for managing diabetes because poor sleep can affect blood sugar levels and make it harder to control your appetite. Studies have shown that people who don’t get enough sleep are more likely to crave sugary and high-carb foods, which can lead to poor blood sugar control. Aim for 7-9 hours of quality sleep each night and try to stick to a regular sleep schedule.
Seek Support Groups
Managing diabetes can be overwhelming, and it’s important to have a support system. Whether it’s talking to a friend, joining a support group, or seeking help from a mental health professional, having someone to lean on can make a big difference. Sharing your challenges and successes with others who understand what you’re going through can provide emotional support and practical advice.
Regular Monitoring and Medication Adherence
Regularly checking your blood sugar levels is essential for managing diabetes. It helps you understand how your body responds to different foods, activities, and medications. For example, checking your blood sugar before and after meals can help you see how certain foods affect your levels and make better choices. Keeping a log of your readings can also help your healthcare provider make necessary adjustments to your treatment plan.
Taking your diabetes medications as prescribed is crucial for keeping your blood sugar levels in check. Whether you’re on insulin or oral medications, sticking to your schedule is important to prevent complications. Setting reminders on your phone or using a pill organizer can help you avoid missing doses. If you have concerns about your medication, talk to your healthcare provider before making any changes.
Regular Medical Check-Ups
Regular visits to your healthcare provider are important for monitoring your overall health and catching any potential complications early. Key tests for people with diabetes include A1C (a measure of blood sugar over time), blood pressure, cholesterol levels, and foot exams. Getting your A1C checked every three to six months can help you see how well your management plan is working.
Diabetic Foot Care and Foot Health Tips
People with diabetes are at higher risk for foot problems due to poor circulation and nerve damage. This can lead to serious complications like foot ulcers and infections. Even a small cut or blister can turn into a big problem if it doesn’t heal properly. That’s why daily foot care is so important.
Taking care of your feet every day can help prevent complications. This includes washing your feet daily, drying them thoroughly, and checking for any cuts, blisters, or other issues. Using a mirror to check the bottoms of your feet can help you spot problems you might not see otherwise. Moisturizing your feet can also help prevent dry skin and cracks, but avoid putting lotion between your toes, as this can create a moist environment prone to infections.
Wearing the Right Footwear for Diabetic Feet
Wearing the right shoes is crucial for preventing foot problems. Look for shoes that fit well, provide support, and have plenty of room for your toes. For example, shoes with a wide toe box allow your toes to spread out naturally to help prevent friction that can cause blisters. If you have specific foot problems, like charcot foot or neuropathy, you might need special orthopedic shoes or inserts to accommodate your foot shape and properly support your feet.
Managing Diabetes Is A Lifestyle Change
Managing diabetes is a lifelong journey, but with the right lifestyle choices, you can live a healthy and fulfilling life. By focusing on a balanced diet, regular exercise, stress management, and proper foot care, you can keep your blood sugar levels in check and reduce the risk of complications. Remember that small, consistent changes can make a big difference over time. Stay informed, seek support when you need it, and take control of your diabetes management for a healthier future.
Note: Always consult with healthcare professionals like doctors or podiatrists before making health-related decisions based on this information.
About author:
Derek Roach is a foot health specialist and has worked in the foot health industry for over 10 years. He is knowledgeable in various foot conditions and shoe features to help with those conditions. Also, he has been quoted on CNN, The Penny Hoarder, HuffPost, Dapper Confidential and other popular publications for foot and shoe-related topics.
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