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Author: Dietician, Oasis Fertility blog

How to Control Diabetes: 5 Small Changes Everyday

How to Control Diabetes:   5 Small Changes Everyday

Diabetes is a battle not won in a single day but with consistent efforts, you can manage it well from deteriorating any further. The major goal is to control blood sugar levels by eating healthy foods which are low in processed carbs and include fruits, vegetables, and foods high in lean protein, and fibre in your diet.

When you are diabetic, a primary goal is to keep your sugars under control every day.

Here are some simple things you can do each day to help achieve this goal easily:

  1. Make healthy food choices: This is very important when you have diabetes because what you eat directly affects your blood sugar levels. No foods are strictly off-limits. Focus on eating only as much as your body requires. Eat plenty of fruits, vegetables, and whole grains (brown rice, quinoa, whole-wheat bread). Choose nonfat dairy products and lean meats. Limit foods that are very high in sugar and fats. Remember that carbohydrates turn into sugar, so it is necessary to watch your carb intake.
  2. Keep yourself active: If you are not active, it’s time to start now. You don’t have to join a gym class and do cross fit training. Just go for a walk, ride a bike, or play active games. Your goal should be a minimum of 30 minutes of activity that makes you sweat and breathe little harder most days of the week. An active lifestyle can help you control your diabetes by bringing down your blood sugar levels. It also lowers your chances of getting any heart disease. Plus, it can also help you lose extra weight and ease stress.
  3. Manage your stress: When you are stressed, your blood sugar level rises. And when you are anxious or worried about something, you may not manage your diabetes well. You may forget to exercise, eat right, or take your medicines on time. Find ways to calm your mind like taking a hot shower bath, yoga, deep breathing, or hobbies that you like!
  4. Say no to smoking: Diabetes can increase your chances to have health problems like heart disease, eye disease, stroke, kidney disease, blood vessel disease, nerve damage. If you smoke, your risk of getting these problems is even higher. Smoking also can make it harder to exercise properly. Consult a doctor if you are struggling to quit smoking.
  5. Cut back on alcohol: Drinking alcohol can drop blood sugar to dangerous levels if you are diabetic. When you consume alcohol, your liver has to work extra to remove this alcohol from your blood instead of regulating your blood sugar levels. Low blood sugar and drunkenness can also cause dizziness, disorientation, and sleepiness. So, it is better to avoid alcohol consumption to control diabetes effectively.

Over to you:

A well-balanced diet, physical activity, and stress-free life are some of the ways you can manage your diabetes well in everyday life. Abide by these points and keep diabetes at bay!

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