(Newswire.net — November 16, 2021) —
“November” is also known as the month of “Diabetes Awareness”. Are you aware that more than 30 million people are stricken by diabetes? Rather than consuming medicines, try adding a few healthy lifestyle alterations to help manage this common health condition.
Consume a healthy diet
Opt for eating more whole fruits and veggies, more lean proteins, as well as whole grains. It’s very important to obtain fats from healthy sources such as nuts, avocados, or olive oil. Also, high-quality protein can be obtained from eggs, unsweetened yogurt, or beans. A person’s body requires fats, carbs, and proteins to work properly, thus one must ascertain that a person selects the healthiest forms. It is a must to avoid refined carbs and added sugars. Consume whole fruits instead of drinking juice. Also, the food labels must be checked for hidden sugars in the constituents list.
Also, many individuals believe that giving up sweets is all they are obliged to do to manage their glucose levels. But then again, carb-rich foods such as rice and potatoes which constitute a big part of their diet comprise starch which is again rich in sugar. It is very vital to meet a dietician and work out a meal plan that assists in managing the sugar levels. Consumption of low GI foods has been found to lower down the blood glucose levels in people with diabetes. Foods with a low to moderate glycemic index can be yogurt, legumes, lentils, barley, beans, oats, and non-starchy veggies. Also about the ketogenic diet for diabetes
Lose weight
Losing just 5-10% of a person’s body weight can be a great help in controlling the levels of blood glucose, lowering down the cholesterol levels, and decreasing blood pressure. This would again assist in decreasing the risk of developing complications such as cardiovascular problems and would keep a person healthy. Weight management helps in better control over glucose levels and helps in reducing the A1C levels. It is also found that losing 10% of body weight has been associated with a 0.81% reduction in A1C levels in people having type 2 diabetes.
Exercise
Doing regular physical activity half an hour each day might help in lowering down blood sugar levels, reducing insulin resistance, and hence, controlling blood pressure as well as cholesterol levels. If a person can take out one hour every day to exercise, it is just a great formula to lose weight.
Keeping hydrated
When there are increased blood glucose levels, a person’s body will try to expel excessive sugar out of the blood via the urine. Consequently, the body will require greater amounts of fluids to rehydrate itself. Drinking water aids the body with flushing out some amount of sugar in the blood.
Make a promise to exercise on a regular basis by finding a partner
It’s more fun to run, bike, or walk when somebody cheers a person. Also, one can find new and exciting ways to meet and beat the step objectives all over the day. Parking farther away, walking at lunch, as well as taking the stairs are some of the good ways to add steps to a person’s fitness tracker.
Mitigating stress
Stress results in increased blood sugar levels and thus, a person must try to lead a calm life, free from stress. Hormones such as cortisol and glucagon get released during stress. These hormones are accountable for raising blood sugar levels. Exercise, relaxation, or meditation significantly help in mitigating stress and blood glucose levels as well. Exercises, along with some relaxation methods like yoga and mindfulness-based stress drop, aids in repairing the insulin secretion issues in long-term diabetics.
Testing the blood glucose levels more often
By testing the glucose levels frequently, a person begins to observe patterns. It is good to carry out certain activities that reduce blood sugar. These all patterns help a person in planning his or her meals and activities. And hence, the glucose levels can be kept under check.
Get sufficient quality sleep
Getting not more than 6 hours of quality sleep each night might disturb the balance of insulin as well as blood glucose. If a person fails to get good, restful sleep, try not taking alcohol, caffeine, or spicy foods during the night. A person can also try reducing the temperature of the bedroom at night. It’s a great idea to darken the bedroom and make it as quiet as possible. Finally, launch a sleep routine by going to bed and rising all together each day.
If the above-stated solutions don’t work, it’s a must to discuss with the concerned doctor regarding sleep apnea. A lot of individuals with type 2 diabetes experience this condition, and the condition can be treated with the help of a CPAP machine at night.
Getting regular check-ups
A lot of diabetes-associated complications are “silent” and present no signs. Frequent blood work for keeping an eye on the levels of cholesterol and kidney working are just great in detecting such issues in their early stages.