Lifestyle Changes to Help Control Diabetes
By If you are diabetic, your primary goal is to keep your diabetes under control. Here are some things you can do every day to help achieve this goal.
Exercise
Regular exercise can help you feel better. It also improves your sensitivity to insulin. This means it works better in your body because your blood sugar levels can become more stable. Exercise can also help reduce stress. If you are not active now, you should start slow. Try to include at least 30 minutes of physical activity every day. The best part is that you do not even have to work out at the gym to be active. Instead, you can do simple things like taking the stairs instead of an elevator, or parking your car at the far end of the lot and walking up from there.
Eat a Well-Balanced Diet
Having diabetes should not keep you from enjoying different foods.
Try to fill half your plate with vegetables like:
- Asparagus
- Broccoli
- Carrot
- Cucumber
- Salad greens
- Squash
- Tomato
Also, ensure you include:
- Beans
- Berries
- Citrus fruits
- Lean meat
- Low-fat or non-fat dairy products
- Nuts
- Poultry or fish
- Sweet potatoes
Vegetarians can also get protein from tofu. Stick to whole-grain foods like cereals. Ensure you always check the ingredients and make sure whole grains are first on the ingredients list.
Examples of whole grains include:
- Brown rice
- Bulgur (cracked wheat)
- Millet
- Popcorn
- Quinoa
- Sorghum
- Whole oats
- Whole wheat
Make sure you eat three meals a day and try to space them out evenly. You should also try to have the same amount of carbs at every meal. When you are diabetic, the lesser you consume processed foods, the better it is for you. This is because foods that have a lower glycemic index have less of an effect on your blood sugar.
Reduce Stress
If you are stressed, you might exercise less, drink more, and not watch your diabetes as closely. Stress can really raise your blood sugar and make you less sensitive to insulin. When you are stressed, your body adopts a “fight or flight” response. This means it will make sure you have enough sugar and fat available for energy. If something is bothering you, try to make changes that can help you relax. You can choose to exercise, spend time with friends, meditate, or replace negative thoughts with positive ones.