How to control diabetes? Follow these top 9 lifestyle tips
Diabetes is a chronic and lifestyle disease, which can result in a multiple health issues. However, with the appropriate diet and good lifestyle choices, it may be controlled and managed. If you’ve been diagnosed with diabetes, it might be intimidating to know where to begin and how to control diabetes.
Health Shots spoke to Dr Pritam Moon, consultant physician, Wockhardt Hospitals Mira Road, about the ways to manage or control diabetes.
Here are 9 tips to control diabetes:
1. Exercise daily
Dr Moon says, “To bring your blood sugar levels under control, you will have to do some physical activity on a regular basis.” Try walking, running, jogging, swimming, yoga, gymnastics, Pilates, or cycling. But, avoid going overboard. It will be imperative for you to kick off that sedentary lifestyle and embrace healthy living.
2. Stay hydrated
Dehydration is one of the initial symptoms of diabetes. Diabetes causes an increase in urine, which causes an increase in thirst. In fact, blood sugar levels can rise if you’re dehydrated. That’s why, in order to avoid dehydration, you must drink plenty of water throughout the day. Also, stay away from sugar-sweetened beverages.
3. Eat well
“Consume low-calorie, low-saturated-fat, low-trans-fat, low-sugar, and low-salt foods. Opt for wholegrain cereals, fresh fruits and vegetables, pulses and legumes. Drink water instead of juice, sodas, or colas. Go for broccoli, carrots, asparagus, cucumbers, tomatoes, beans, berries, sweet potatoes, millet, brown rice, and quinoa. Try to avoid chips, burgers, Chinese, French fries, pizza, pasta, namkeens, desserts, and bakery items,” suggests Dr Moon.
4. Manage your weight
If you exercise on a regular basis and eat a nutritious diet, you will eventually be able to maintain an ideal weight. However, you should avoid doing a strenuous workout or skipping meals in order to lose weight quickly, since both can cause dangerous blood sugar swings and further complications.
5. Don’t skip medication
Try to take your medicine for diabetes on time, even when you feel good and the sugar is under control. Skipping medication is a strict no no and can worsen your health in the long run.
6. Avoid alcohol and caffeine
Avoid consuming alcohol or caffeine, especially in the hours before going to bed. Not only does drinking alcohol or caffeine raise blood sugar levels, it can also make losing weight tougher. You can, however, drink on occasion and in moderation.
7. Don’t stay out in the sun
You can’t afford to spend too much time in the sun because it can affect your blood sugar. No, we’re not suggesting that you stay out of the sun entirely. When the weather warms up, especially during the summer, stay in the shade. If you’re heading out, take a hat, sunglasses, and an umbrella with you. Don’t forget to put on some sunscreen.
8. Sleep well
People with a disrupted sleeping cycle are more likely to gain weight and develop type 2 diabetes. Sleep deprivation causes insulin resistance, which can lead to high blood sugar levels and diabetes. So try to get a good night’s sleep!
9. Monitor your blood sugar levels
Dr Moon says, “Check your blood sugar levels regularly. Keep the record and discuss it with the doctor in case it is not in the recommended range.”