Diabetes can be difficult to manage sometimes. However, by taking certain healthier lifestyle habits, it might be easier to control. Here are some health tips to help you keep your diabetes under control.
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1. Monitor your blood sugar
You are more likely to achieve your goals if you regularly monitor your results. With diabetes, this involves checking the glucose levels in a drop of your blood (maybe several times a day, depending on your situation).
- The results show how your body reacts to the foods you eat, the medications you are taking, the exercise you are doing, and even the stress you endure.
- You can immediately spot imbalances in your blood sugar.
2. Control your calories
The goal for most people is to reduce the intake of calories to a level that allows you to lose weight gradually.
- The best way to do this is to eat more fruits, vegetables, and whole grains. In addition, reduce your intake of red meat and junk food.
- Of course, monitoring the sizes of your servings is also important. Excess fat in the body is the primary factor in the development of type 2 diabetes.
Losing weight is the number one priority if you want to control the disease.
3. Eat carbohydrates smarter
Carbohydrates can raise blood sugar levels. It is therefore very important to control, and even change, the amount and type of carbohydrates you eat. Some carbohydrate foods increase blood sugar to a higher and faster level than others.
- Eating foods with a lower glycemic index is essential to control your weight and blood sugar. This means switching to foods made with whole grains (such as whole-wheat bread and barley-based side dishes) and reducing your intake of white flour and refined grains such as white rice.
- This also involves avoiding foods made from processed grains (like whole wheat bread that look like two drops of water to white bread).
- Consume fewer starches like potatoes, as well as less sugary drinks.
4. Get off your sofa
Experts point to finger obesity for feeding the rise in diabetes. Exercise is one of the best ways to fight the disease. When you move your body, you burn more calories.
- Combine aerobic exercises (walking, swimming, cycling and other activities that make your thrilling work) with strength training (bodybuilding and gymnastics).
Losing fat and increasing muscle mass make the cells more sensitive to insulin. This means they can take more glucose and keep your blood sugar lower.
- Following a healthy diet and increasing physical activity are two of the most powerful tools to prevent or control type 2 diabetes.
5. Create a support team
You need support when you face diabetes. Meet experts who regularly assess aspects of your health, answer questions and provide the tools and medications you need to control your diabetes.
- A doctor or dietician can help you establish a way to eat based on your goals and tastes.
- Unfortunately, you cannot assume that your healthcare professionals are exchanging your data effectively. They are unlikely to exchange information about your case.
You are the “captain” of your disease management team. It is up to you to ensure that all members are up to date. You will need to keep your files up to date, bring them with you to the appointment and learn to talk about them.