Diabetes is one of the most common health conditions in the world. Approximately 26 million people in the United States are living with diabetes, and more than 1 in 4 don’t know it yet! Most people think that diabetes means blood sugar problems, and it does...but there are many other ways you can manage this condition as well. Here are ten different strategies to help keep your blood sugar under control and make your life easier!
Exercise
Exercise is one of the most important ways to control your blood sugar. If you are diabetic, it's even more important to make sure you're getting enough exercise since exercise can help increase insulin sensitivity and improve your blood glucose metabolism. Aim for at least thirty minutes of moderate-intensity activity on most days of the week. This can be broken up into smaller sessions throughout the day if necessary. Remember that any physical activity counts as long as it gets your heart rate up, so don't let an injury hold you back! Just remember to talk with your doctor before starting a new workout routine or increasing intensity levels too quickly. You should also take care not to exercise after eating in order to avoid hypoglycemia (low blood sugar). Eating regularly: Maintaining a consistent intake of food will keep your blood sugar steady during the day and prevent large fluctuations. Avoid large meals followed by periods of time without food. Instead, eat small portions several times per day. Keep high-sugar foods like fruit and desserts out of your diet until after dinner to avoid late-night spikes in blood sugar. It may be difficult to maintain a healthy weight when trying to manage diabetes, but studies have shown that people who lose weight through dieting have lower rates of developing diabetes. Cutting calories without reducing essential nutrients may also reduce blood sugar by lowering insulin resistance.
Eat The Right Foods
The first step in maintaining healthy blood sugar levels is monitoring what you eat. Eating the right foods at the right time can help minimize the impact of diabetes on your body. It's important to be mindful of what you're eating because even small changes in your diet could help make a big difference in how your body reacts. Here are ten diabetic-friendly ways to control blood sugar:
Eat breakfast within an hour of waking up. Avoid skipping meals and include protein with every meal and snack. Limit added sugars and empty calories, like white bread and pastries that provide little nutritional value but pack on carbs. Choose whole grains instead of processed ones, such as whole wheat bread or oats for breakfast. Stick to lean meats when possible and limit fatty meats. Include plenty of low-calorie vegetables at each meal. Use olive oil instead of butter when cooking or spreading on toast and other snacks. Use artificial sweeteners only if absolutely necessary or drink fruit juice or seltzers instead.
Get Proper Sleep
We all know that we need sleep. Without it, we feel sluggish and groggy, our minds are foggy, and our emotions can be unpredictable. As a diabetic, getting the proper sleep can help control blood sugar levels and insulin production. Lack of sleep can lead to high blood glucose and even diabetic ketoacidosis (DKA). DKA is a life-threatening complication of diabetes that occurs when your body produces too many ketones (a byproduct of fat metabolism). When these ketones build up in the body they cause chemical imbalances leading to nausea, vomiting, weakness, abdominal pain, shortness of breath, and more. That’s why it’s so important for people with diabetes to get enough sleep, usually between seven and eight hours per night. Another way you can get a good night’s rest is by using melatonin supplements which help regulate your biological clock.
Take Medications As Prescribed
Maintaining a healthy lifestyle by eating well, maintaining a healthy weight, getting regular exercise, and avoiding alcohol can help prevent diabetes. However, if you already have type 2 diabetes, the best way to control your blood sugar is by following your doctor's treatment plan. This includes taking medication as prescribed, keeping a food diary, and monitoring your blood sugar levels. If the time comes when medication isn't enough or if you find that your blood sugar levels are still too high despite being on medication, then you may need an insulin pump. Speak with your doctor about what options are right for you and make sure that any changes in medications do not interfere with other health conditions or medications that you take. To help monitor your blood sugar levels at home, use a glucose meter to measure how much glucose is present in the fluid inside your body - it should be less than 130 milligrams per deciliter (mg/dL). For some people, this means measuring their blood sugar every day or several times per day.
Monitor Diabetes-Related Health Issues
The most common health issues that people with diabetes face are high blood pressure, heart disease, and stroke. When you have diabetes, your body does not produce enough insulin or does not respond well to the insulin it produces. This causes glucose (sugar) levels in the bloodstream to be too high. As a result, cells do not get enough energy and some organs may stop working properly. If left untreated, diabetes can cause damage in many areas of your body which can lead to complications such as blindness, kidney failure, and nerve damage. Monitor your blood sugar regularly and make sure to keep on top of any other health issues that arise. Know the warning signs for symptoms like nausea, vomiting, weight loss, blurred vision, and confusion. Remember that if you take medications for other conditions such as hypertension or depression, these should be monitored closely by your doctor because they can increase the risk of hypoglycemia (low blood sugar).
Limit Alcohol Intake
Alcohol can make it difficult for your body to process blood sugar. The more alcohol you drink, the higher your blood sugar may be. And as we all know, too much of something is never good.
If you drink any type of alcohol, keep in mind that there are ways to control the effects on your blood sugar levels: * Drink a glass of water before and after drinking alcohol * Alternate alcoholic drinks with nonalcoholic ones (e.g., alternating beer with club soda) * Eat snacks before and while drinking (carrots or celery sticks are great options) * Limit how many drinks you have each day (women should have no more than one drink per day; men should have no more than two drinks per day)
Use Alternative Healing Methods
Alternative healing methods are an option for many people who don’t want to use Western medicine. Acupuncture, yoga, and meditation are all examples of alternative healing methods that may help you control your blood sugar.
Yoga is a system of physical postures or exercises that can be practiced for health or spiritual reasons. It helps to balance the body, mind, and spirit. Yoga has been shown to have some benefits for people with diabetes, such as relieving depression and stress-related symptoms and improving insulin levels in the body. While it's not enough on its own, it could be a good supplement to other treatments. It also reduces inflammation in the body, which can lead to cardiovascular diseases that often accompany type 2 diabetes.
Manage Stress Better
Stress is a huge factor in diabetes. It can cause blood sugar spikes, which can make it harder for people with diabetes to control their glucose levels. When you feel stressed, try and take deep breaths or go for a walk. There are also many other ways that stress can be managed, such as using relaxation techniques like meditation and yoga. Laughter can also lower your blood sugar level, so watch some comedy! Get Enough Sleep: Getting enough sleep at night will help regulate your hormones, which means less fluctuation of your blood sugar levels during the day. Make sure to get between 7-9 hours of sleep per night. Eat Right: Eating healthy foods at every meal will help keep your metabolism working well and give you more energy throughout the day.
Get Support From Friends and Family
Diabetes can be a tough condition to manage, but it doesn't have to make your life miserable. With the right support system in place, it's possible to enjoy life while living with diabetes. Talk with friends and family about what you're going through - they may have some good suggestions for how you can stay on top of your blood sugar levels. Seek out local support groups and programs that provide education and emotional support, too. There are even online communities that can help make you feel less alone! In this Facebook group, people share information about their favorite diabetic-friendly foods and activities.
Plus, there are many diabetes apps that will keep track of your diet and exercise habits for you. The American Diabetes Association has a great resource for finding apps compatible with iOS devices or Android devices. The DAFNE app is available as a free download from iTunes.
Try Mindfulness Meditation
Mindfulness meditation is a useful tool for people with diabetes because it can help them reduce stress levels and cope with emotions. The technique is not just focused on the physical but also on the mental and emotional aspects of health. It may also be helpful in combating negative thoughts or feelings of hopelessness. Meditation can be done anywhere, anytime, making it a great option for those who are unable to exercise due to other medical conditions. Meditation has been linked with lowered blood pressure, improved heart health, and decreased risk of various cancers. It may also be able to slow the progression of type 2 diabetes by reducing insulin resistance. It is believed that mindfulness meditation triggers neuroprotective pathways that make brain cells more resilient to aging. In addition, research has shown that mindfulness meditations can lower the level of circulating cortisol (a hormone associated with increased inflammation) which should have an overall positive effect on your body's inflammatory response system.
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