After a diabetes diagnosis, it takes a certain amount of education to learn how to manage blood sugar to stay healthy. In a world filled with sugary foods, high fructose corn syrup, and hidden sugars, creating a balanced diet can be challenging for most anyone. Diet, however, is just one part of an overall wellness plan. Taking inventory of all parts of your lifestyle is a good start.
Here are five lifestyle changes to help control your diabetes.
No matter the age, circumstance, or diagnosis, it’s clear that exercise itself has many benefits that extend far beyond the actual activity itself. From helping strengthen muscles and bones to promoting overall heart health, exercise is particularly valuable for diabetics because it lowers A1C levels. An A1C is a test that measures blood sugar over the last three months.
Even diabetics who choose a brisk walk for at least two hours each week outlive those people with diabetes who are sedentary.
Diet plays a big part in controlling diabetes, especially learning how to recognize healthier food choices and their nutritional content. Meal planning is the first step to better managing blood sugar.
Healthier choices include fresh vegetables, moderate amounts of fruit, and fewer starches and carbohydrates. Avoid refined foods including pasta, rice, and white bread as much as possible. Choose to include a lean protein, such as beans or chicken, with a meal or as a snack to help control blood sugar levels.
Portions are equally important. According to the Pew Research Center, Americans now eat 23% more calories per day than in 2010. The result is obesity has become a national crisis, fueling even more chronic conditions like diabetes.
Smoking has been proven to cause countless health problems including heart disease, lung disease, COPD, stroke, and circulatory issues. What may be lesser known are the risks associated with Type 2 diabetes. The chemicals in cigarettes cause harm to the body’s cells, causing inflammation and abnormal function. Smokers are 30 to 40 percent more likely to develop Type 2 diabetes.
Diabetes requires more daily tasks, whether it’s checking blood sugar levels or taking medications. Even so, diabetes doesn’t mean you can’t live a full life. Thinking about wellness and striving to choose healthy options can create a solid foundation for healthier living. Getting enough sleep, managing stress, socializing, and limiting alcohol can all help when managing diabetes.
Surround yourself with people who understand diabetes and the lifestyle implications. Primary care physicians and teams, online resources, national diabetes associations, and other diabetics can all offer ongoing support and inspiration.
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Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.
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