Diabetes is an issue that can not only be managed through medications but also through lifestyle choices. With certain lifestyle changes, diabetic patients can lead normal and healthy life.
We have compiled a few suggestions as to how you can make healthy changes in your lifestyle if you have been having high blood sugar symptoms. Make these changes as early as possible so you don’t have to deal with negative consequences later.
- Physical activity
Doctors recommend at least 2 n half hours of physical activity or 1 hour of exercise daily. Moderate physical activity includes:
- Water aerobics
- Brisk walking
- Cycling
- Rollerblading
- Hiking
- Using a lawnmower
Intense physical activity includes:
- Swimming lengths
- Jogging
- Football
- Skipping
- Cycling either rapidly or over steep terrain
- Gymnastics
- Weight loss
Experts recommend people who are overweight should lose weight gradually to achieve a healthy BMI. A healthy BMI range is between 18.5 and 24.9. People with a BMI above the healthy range should achieve weight loss by targeting to reduce weight by 5-10% over a couple of months.
Weight loss helps to reduce the risk of diabetes and can help diabetic patients to control their blood sugar levels and blood pressure. Exercise, a clean diet and alternative techniques such as Yoga have been proved to lose weight healthily.
- Dietary Changes
Doctors recommend decreasing fat intake in the diet for people who have a risk of developing diabetes. People who are overweight must take small portions to consume fewer calories.
You can achieve a high amount of fibre intake in your diet by taking whole-grain foods and consume more food groups such as:
- Vegetables
- Beans
- Lentils
- Fruits
Lean meats should be included in the diet such as skinless chicken and turkey. These lean meats can be taken in any form but it’s better to avoid oily and greasy food. Try to eat less processed foods and junk food. Instead of frying and roasting your food, try to grill or steam the ingredients so you don’t pack extra fats and calories which is harmful to people with diabetes.
- Stress
Stress is among the major factors of diabetes. When a person is stressed, his/her body responds with a threat. The body undergoes several changes under stress such as releasing stress hormones that increase blood pressure, increase blood sugar levels and harm the immune system.
Stress also affects the digestion and growth of the body and the ability to repair damages also get disturbed. Constant stress makes the control over glucose levels quite difficult and can contribute towards advanced stages of diabetes.
- Sleep
Adequate sleep makes the body heal from within. When we go to sleep our brain starts working and sending signals to the body to relax and repair. If a person diagnosed with sleep or at the risk of diabetes does not get enough sleep, it only contributes to the worst. Get medical help if you are suffering from insomnia or any other sleep disorders.
