Diabetes can be managed if you eat healthy, become more physically active, and lose weight. Many people worry that they need to take pills daily to keep their sugars under control. But the secret of managing diabetes is not in the pills, but in adopting a healthy lifestyle.
Here are the few effective tips to control diabetes:.
Exercise helps to keep your diabetes under control. There are many benefits of regular exercise for diabetic patients. It helps to –
- Reduce weight
- Lower your blood sugar
- Boost your sensitivity to insulin
Resistance training and aerobic exercise can help. But the greater benefit comes from a fitness program which includes both. Even losing a pound can keep your sugars under control.
Improve your diet
Your doctor may suggest you take fiber rich food when you are diagnosed with diabetes. Fibre-rich foods include vegetables, fruits, beans, whole grains, nuts, and seeds. Including fibre in your diet can help you in many ways.
Avoid concentrated sugars. Have a fruit whenever you feel like eating a sweet. Managing diet helps to curb diabetes.
Lose extra weight
Weight is one of the risk factors for diabetes. If you are overweight, it is difficult to control diabetes. Women with a 35 inches waist or more and men with a waist of 40 inches or more would need to lose weight to manage diabetes. Every pound you lose improves your health. Regular exercise and a healthy diet can help you reduce weight.
Control sleep apnea
People who are overweight and diabetic may also have sleep apnea. Sleep apnea is a condition in which there is a temporary cessation of breathing during sleep. Diabetes and sleep apnea increase the risk of heart attack and stroke. It can be controlled by:
- Wearing a special device while sleeping
- Changing the sleeping pattern
Lower your stress
Stress can increase your blood sugar levels. You need to try relaxation techniques to lower stress. They include:
- Tai Chi
- Soothing music
You can also try the following tips in addition to the relaxation techniques.
- Quit alcohol, caffeine, and spicy foods at night
- Switch off all lights and avoid noise while sleeping
- Go to bed early and maintain the same schedule every night
- Practice breathing exercises
- Replace negative thoughts with positive ones
Changing your lifestyle is an important step towards diabetes prevention. Simple lifestyle changes will ensure a healthier future and improved quality of life. If you have not started yet, it is not too late, start it now.