It can be quite challenging to control diabetes; however, it is possible to do so with some knowledge and a bit of dedication. Even though diabetes cannot be cured, you will be able to lead a normal life simply by controlling your blood sugar levels. It will not be imperative to treat diabetes with the help of medication unless the situation becomes too complicated. There are several ways for controlling diabetes effectively which we have mentioned in this article.
Exercise on a regular basis
It is an undeniable fact that exercise can play an important part when it comes to managing diabetes. It helps to lower blood glucose levels by improving insulin sensitivity and also helping you to lose weight. Since energy is required while working out, our system is compelled to burn the surplus sugar present within our system. Make sure to include all types of workouts, including strength training, cardio workouts, and aerobic exercises.
Quality of food
An ideal diabetic diet should consist of a proper blend of starches, vegetables, and fruits, plus fats and proteins. It is essential to choose the proper type of carbohydrates for consumption. Unlike other types of carbohydrates, certain carbohydrates like whole grains, veggies, and fruits are considered to be better food items for diabetics. These food items consist of high levels of fiber and are also low in the content of bad carbohydrates which help to stabilize blood glucose levels. It will be a sensible idea to take the help of your physician, dietitian, or nurse regarding the most effective food choices customized for your requirements.
Stress and illness
Once you become too much stressed or sick, stress-related hormones will be produced by your body for combating the illness. However, it is possible for those hormones to increase your blood sugar level. At this time, it will be imperative to make a proper balance between your physical activity and food while accounting for the stress-related hormones. Try to ingest those food items which are simple to digest such as yogurt, mild soups, as well as unsalted crackers.
Get adequate slumber
It is known to all of us that it is important to get adequate sleep for maintaining our overall health. Because of this, individuals suffering from poor sleeping habits are not able to lead a healthy lifestyle. It has been depicted by studies that folks who are deprived of adequate slumber tend to gain weight faster as compared to those that sleep well. Deprivation of slumber likewise minimizes the generation of growth hormones while increasing cortisol levels as well. Both of these are responsible for controlling the levels of blood sugar.
It will not be a sensible idea to skip any meal, particularly breakfast. When we are deprived of food for a substantial period of time, our system tends to feed itself using the glucose that is released by the liver. In the case of individuals suffering from diabetes, the liver is not able to sense that there is sufficient glucose in the blood, and therefore, it goes on generating more.
Carbohydrates have the ability to impact our blood sugar levels to a great extent. Individuals who are taking mealtime insulin must be conscious of the amount of carbohydrates present in the food such that they are able to regulate the insulin dose according to the situation.
Try to figure out exactly what portion size will be ideal for each kind of food item. This process can be simplified by making a note of the portions of the food items consumed by you most frequently. It will be a good idea to take the help of a kitchen scale or measuring cups for making sure that you are ingesting the appropriate portion sizes, plus an accurate intake of carbohydrates.
Make a plan for a healthy weight
One more essential aspect in diabetes management is going to be proper weight management. Besides reducing health complications, it likewise aids in decreasing the risk of getting diabetes. Even though you are able to reduce your present weight by approximately 10%, it will prove to be quite beneficial for your health. Belly fat can be considered to be extremely dangerous in the long run. Consequently, it is of prime importance to maintain a healthy waistline.
It will be imperative to stay hydrated in case you’d like to regulate your blood sugar levels. Consumption of adequate water will result in the kidneys flushing out the extra sugar from your system without any problem whatsoever. Even though water will be the best solution, in case you’d like to try any beverage, then make sure that it does not consist of sugar. Fruit juices should also be avoided at all costs. If you like to go for some variety while hydrating, then you can go for green tea, unsweetened soda, and fruit infusions.
Be free from anxiety and stress
There is a huge connection between diabetes and stress. In case you are anxious and stressed, it can result in the release of hormones known as glucagon and cortisol that can lead to an increment of blood sugar. Therefore, it will be a good idea to control the stress hormones for controlling diabetes. Breathing exercises, yoga, and meditation will help you to relax and reduce stress.
Consume food items having a low glycemic index
The Glycemic index will allow you to comprehend how fast the food will be converted into glucose. In case the glycemic index happens to be lower, it will take a longer time to convert into sugar. Therefore, it is important to consume food items that are low in the glycemic index in case you are suffering from diabetes. These food items consist of beans, meat, barley, fruits, sweet potatoes, and corn.
In case you are suffering from diabetes, make sure to give up the habit of smoking. It will help you to control your blood glucose levels in a better way. In case you smoke, it is more likely for you to suffer from serious health conditions as well as diabetes. Apart from smoking, it will also be advisable to refrain from drinking alcoholic beverages too.