8 Lifestyle Changes That Help you To Keep Diabetes Under Control

A study by the Physicians Committee for Responsible Medicine suggests that adopting preventive measures can help lower blood sugar, weight, and cholesterol levels in diabetics. Research indicates that dietary interventions are effective in managing diabetes, as they show significant improvement compared to medications.

Plant-based diets, in particular, are beneficial for managing type 2 diabetes by reducing fat accumulation inside cells. They also support healthy body weight, lipid control, glycemic control, and blood pressure, ultimately improving insulin resistance and sensitivity.

Making informed lifestyle and dietary choices is crucial for keeping diabetes under control. Doctors recommend lifestyle changes for individuals at higher risk of diabetes and those newly diagnosed with type 2 diabetes to help manage the condition effectively.

# Maintain a Healthy Diet

Managing diabetes effectively requires a well-balanced diet rich in carbohydrates, fiber, omega-3 fatty acids, and healthy fats.

- Carbohydrates: Simple carbs (fruits, milk, sweets, and soft drinks) and complex carbs (whole grains, beans, and vegetables) break down into glucose during digestion. Choosing complex carbohydrates helps prevent blood sugar spikes.

- Fiber: Essential for digestion and blood sugar control. A low-fiber diet is linked to an increased risk of type 2 diabetes. Include fiber-rich foods like fruits, legumes, vegetables, and wheat bran in your meals.

- Omega-3 Fatty Acids: Fish like salmon, tuna, mackerel, and sardines are excellent sources that promote heart health by lowering triglycerides. Opt for these instead of meat, which contains more unhealthy fats.

# Learn Carbohydrate Counting & Portion Control

Understanding carbohydrate intake is crucial for managing blood sugar levels. Those using mealtime insulin should calculate carbs accurately to determine the correct insulin dosage.

# Eat Well-Balanced Meals

Ensure every meal includes a mix of vegetables, whole grains, proteins, and healthy fats to maintain insulin levels. Choosing fiber-rich, low-carb options like whole grains, vegetables, and fruits can help stabilize blood sugar. Consult your doctor for personalized dietary guidance.

# Stay Active

Regular exercise helps the body utilize insulin efficiently. Activities like walking, running, skipping, household chores, and gardening can aid in diabetes management.

# Quit Smoking

Smoking increases the risk of complications for diabetics, especially those with type 2 diabetes. It also heightens the chances of heart disease, stroke, kidney disease, and vision problems.

# Monitor Your Feet

High blood sugar can lead to nerve damage, making it difficult to feel injuries or blisters. Daily foot checks help detect any issues early and prevent complications.

# Limit Alcohol Consumption

Excessive alcohol intake can cause blood sugar levels to fluctuate dangerously. Avoid alcohol or consume it in moderation to maintain stable glucose levels.

# Schedule Regular Check-Ups

A dietitian can help create a personalized meal plan suited to your lifestyle, weight, and activity level. Regular check-ups with a doctor, at least twice a year, ensure proper diabetes management and early detection of any complications.