Many of us are aware of the kind of disease diabetes is. It is lifelong condition and it really takes a toll on your body, BUT, ONLY IF YOU SET YOUR FOOT RIGHT, you can fight diabetes strongly. A few changes to your diet and lifestyle and you are the strongest person ever!
The main task for a diabetic person is to maintain his blood sugar level. Keeping the blood sugar level within the prescribed limit can be challenging as there are many factors contributing to the change in blood sugar level, unexpectedly too.
This post discusses about diabetes management by taking some easy steps. Mentioned below are some tips you should follow to keep you blood sugar levels in control to a great extent:
- Diet: We are what we eat!
Eating healthy is a solution meant for most of the problems, diabetes being the one. If you’re a diabetic person, know how your food intake affects your blood sugar level. Eat as much as your body needs and don’t over eat. Include vegetables, whole grains and fruits in your diet.
Go for fat-free dairy products and lean meat. Do not munch on foods which are high in sugar and fats. Carbohydrates have a huge impact on your blood sugar levels, so always make a check on their intake.
What you should not have!
Artificially sweetened fruit juices: They are just loaded with carbs and not with the goodness of fruit fibers, thus increasing your blood sugar level and weight.
Processed food and carbonated drinks: While munching chips with a bottle of cola could be the first thing that strikes your mind while binge watching web-series or movies, but it is not the best idea. These chips, burgers, pastries, cold drinks etc. are rich in unhealthy trans fats and high amount of sugar and thus it’s good to avoid them.
Full-fat dairy: Full cream milk, cream, cheese and full-fat yogurts are loaded with saturated fats causing your blood cholesterol levels to rise. Go for fat-free dairy products instead.
Fatty meats: They are a huge source of saturated fats which on consumption can increase your chances of getting a heart disease. So, go for lean meats.
White sugar, white flour & white rice: White is not a friend for people with diabetes. These products will only result in increasing calorie intake and blood sugar levels. Avoiding them is the best you can do.
- Exercise: Get your body moving!
Living an active lifestyle is good for everyone and when it comes to diabetic people, it helps a lot. There is no need to hit the gym and do all those vigorous workouts, a simple brisk walk in the morning would do wonders for you. You can ride a bike or join aerobics, Zumba or dance classes if you want to have fun along with workout. Take out just 30 minutes from your day to do exercise. Doing any form of workout will help you with:
- Controlling weight
- Maintaining your blood sugar level
- Raising energy levels
- Warding off any complications
- Managing the stress levels
- Go for checkups:
Visiting your doctor at frequent intervals not only keeps of informed of your state but also gives you confidence. Visit your doctor at least twice a year. Diabetes puts your heart at risk so visiting a doctor and getting checkups done will keep you informed of your cholesterol levels, blood sugar levels and blood pressure. You can also get your eyes checked up once a year. Stay updated on your health.
- Watch over your stress levels:
Stress is bad for everyone. It leads to various health problems and leading a stressful life will only worsen your condition as it shoots up the blood sugar level. Practice meditation, yoga or take out some time for your hobbies. Find out ways to release your stress. Do things that make you happy.
- Keep a track of your alcohol consumption:
There might be some party or any other occasion where you just cannot stop yourself from consuming alcohol, but diabetes becomes much easier to control if you say a NO to alcohol. In case you cannot give up on it completely, reduce its consumption. If you’re addicted to it, it’s better to get a rehab and get over it.
As per American Diabetes Association, women if want to consume alcohol, then they should limit themselves to 1 drink per day and men should not have more than 2 drinks a day. Alcohol causes your blood sugar levels to either rise or become too low.
Always make a check on your blood sugar level prior to drinking and take necessary steps to avoid low blood sugar. If you have to intake insulin or medicines for your diabetes, eat something while you’re drinking. Keep in mind the intake of carbs.
- Bid adieu to smoking:
Smoking is hazardous for your health, no matter you’re diabetic or not. It leads to life-threatening disease like cancer. Diabetic people become more sensitive towards health issues like heart disease, kidney disease, stroke, vessel disease, eyesight problems, nerve damage, etc.
Smoking leads to a risk of developing these problems. If you are addicted to smoking, consult a doctor and quit it.
- Keep a check on your menstrual cycle and patterns:
In women, the change in hormone levels during or a week prior to their periods can lead to variations in blood sugar level. Also, when close to menopause, changes in hormones might lead to uncertain changes in blood sugar levels. What you can do in these cases is:
- To notice the pattern: Maintain a record of your monthly blood sugar level. This way you might be able to notice the variation during your menstrual cycle.
- Customize your diabetes treatment plan accordingly: You might get recommendations from your doctor for changes in your diet plan, medicines or activity level to cope up with changing blood sugar levels.
- Intermittent checking for blood sugar level: You might be close to or have already reached the stage of menopause, consult your doctor to find if you need to be more frequent with your monitoring of the blood sugar levels. Symptoms of menopause can be confused with those of low blood sugar, so, check accordingly before taking up any action.
- Eat healthy, stay healthy
- Say NO to food with high carbs, saturated fats and added sugar
- EXERCISE, keep rolling, keep moving!
- Eliminate the word “STRESS” from your dictionary
- Visit your doctor for health check-ups
- “SMOKING KILLS”, get that straight to your head
- Be a good monitor and reduce your consumption of alcohol
- Ladies, check out for the patterns and fluctuation levels of blood sugar during your periods or during the stage of menopause
From Turacoz, it’s a message to all the diabetic people, diabetes is more of a condition than a disease. It will behave as you treat it. Follow an active lifestyle and develop healthy eating habits and get regular check-ups. By sticking to your diet plan, exercise routines and medications, you can control this condition.
Turacoz believes in serving their clients the best and work upon the same. It provides medical writing services in numerous domains viz. regulatory, research, clinical trials, publications and medico marketing. To get the assistance you can get in touch with us at hello@turacoz.in
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