“Be determined to have a positive approach and don’t let Diabetes stand in the way of enjoying your life”
Diabetes patients are increasing worldwide. One of the main cause of this is said to be obesity. People are becoming obese due to many factors like, their love for eating out, drinking habits, sleeping habits. Overall a bad lifestyle leads to obesity. Other factors include, lack of physical activity, ethnicity, urbanization etc indirectly lead to rise in diabetics.
In our previous articles we have talked a lot about Diabetes symptoms, causes, home remedies, etc. now, it’s time to give you the 13 Best Tips to control Diabetes.
1. Cut Down on the Alcohol
Consumption of alcohol in moderation is okay for most people. Infact many medical experts say that drinking a glass of red wine each night can give you positive health effects. But alcohol may interfere with certain diabetes medications. Plus, any alcoholic beverage will contain a significant amount of sugar and may cause your glucose levels to spike.
2. Get a Glucometer.
If you’ve been diagnosed with diabetes, chances are your doctor has already told you to purchase this device. Many doctors and nutritionists recommend that type 1 type 2 and even pre-diabetics to check their blood sugar levels throughout the day. Knowing your blood sugar levels can help you manage your condition by letting you know if a food you’ve just eaten has negatively impacted your levels, and it will help you prepare for what you put on your plate for your next meal.
3. Take a Short Walk After Each Meal
New research suggests that walking after meals can help stabilize your blood sugar levels. Many physical fitness experts and doctors agree that a 20 to 25 minutes walk can be quite effective, but even only 10 minutes of brisk walking after a meal can still have a positive impact on your glucose levels.
4. Lift Weights for sure
You’re well aware already that weight lifting can help you bulk up. But lifting weights can have dramatic positive effects on your health, not just your appearance. The more muscle you have, the better your insulin will work. Increasing your lean muscle mass means you’ll burn calories at a faster rate, which can help stabilize your blood sugar levels in a more effective manner.
5. Experiment with Meal Frequency
Most nutritionists believe that you can stabilize your blood sugar levels either by eating 5 to 6 small meals a day, or two to three larger meals per day. As it turns out, everybody’s body and digestion are unique. That works for one could not work for another. Many diabetics have reported that eating four to six small healthy snacks throughout the day works best for helping them fight cravings and for maintaining steady glucose levels.
But some studies have shown that eating six small meals do not help hunger control, and actually might cause you to eat an overall larger volume of food than if you just have eaten your three typical meals. So, just experiment and figure out the way of eating that will work best for your body.
6. Shed the Salt
Though salt does not negatively affect your blood sugar levels, eating excessive quantities of salt has been shown to increase the risk of high blood pressure, which is linked to heart disease, stroke, and diabetes. Simply reduce the salt intake and reduce the risk of certain side-effects of consuming extra salt.
7. Cut Down on Your Red Meat
The latest research shows that eating a diet high in red meats will increase your risk of developing diabetes. There are many factors for this, one simply being that eating a lot of large portions of red meat can add to your weight. But scientists recently discovered that the high iron contents in red meat may increase oxidative stress in your body, which can lower your insulin sensitivity.
8. Switch To Vegetable Based Pasta
By now, you probably know that most traditional kind of pastas are made with white flour and are therefore extremely starchy. They will raise your blood sugar level in a matter of minutes, and they don’t provide your body with much fiber. But this doesn’t mean you have to go through life deprived of all your favorite pasta dishes. Even some vegetables, like carrots, squash, and zucchini, are used to create amazing pasta noodles. Using vegetable-based noodles, you’ll ensure that your plate is loaded with an excellent amount of healthy carbohydrates and fiber, and hence cutting down on that extra sugar found in white flour pasta.
9. Eat 2 to 4 Servings of suitable Fruit Per Day
The Fruit is a nature’s candy and gives you enough dose of natural sugars like fructose, glucose. If you pick the right fruits and eat them the right way, you get a variety of essential vitamins, antioxidants, and fiber. Whole fruits are low-calorie, but they will help you feel fuller, quicker. Certain fruits, like bananas, may raise your blood sugar levels higher and quicker than other fruits, like apples. So, find out which fruits are best for you. Click to know what foods and fruits for Diabetes
For example, some studies have concluded that eating grapes, blueberries, and apples can help you lower your risk for developing type 2 diabetes. Simply go for about 2 to 4 servings of fruits per day.
10. Add Anti-Oxidant Rich Spices and Herbs To Your Meal
Sometimes the biggest health benefits come in the smallest packages. You can dramatically better your nutrition simply by adding a few pinches of spice to your meals. Spices like turmeric, garlic, ginger, cinnamon, and many others and herbs can help you manage glucose levels. They also help to fight against oxidative damage and improve the health of your heart.
11. Do 30 Minutes of Physical Activity Per Day
New research shows that there doesn’t seem to be much-added health benefit to adding extra time to your normal workout routine. Thirty minutes or so of moderate to heavy aerobic or anaerobic exercise each day will get you where you need to go. Many doctors believe, a total of 150 minutes of physical activity per week is enough for anyone to properly increase heart health, strengthen muscles, expanding lung capacity, improved sleep, improved memory, and even make you feel happy.
But recent studies show that 30 minutes of moderate physical activity works just as well as doing a full hour of exercise when it comes to weight loss. So, adding that extra half an hour won’t necessarily equate to you losing more weight. Every day go for 30 minutes of brisk walking, swimming, cycling, perform any physical activity, or completing some house chores can do the trick.
12. Eat Oily Omega-3 Rich Fish
It is good to eat Omega-3 at least twice per week. Eating omega-3 fatty acid-rich foods regularly has been shown to increase insulin sensitivity. It has many other health benefits, from reducing the risk of cardiovascular disease to fighting against inflammation. Also works in lowering rates of depression. Oily lean protein fish, like salmon, tuna, and mackerel, are excellent at delivering those omega-3 fats to your body.
13. Cut Down Processed Sugar Intake
Though it is recommended to allow yourself those small snacks every two hours, your true aim is to dramatically cut back on your processed sugar intake in general. That means you have to avoid soda, potato chips, cookies, and any bakery processed food.. Skip the white bread, ice creams in the supermarket freezer, and say no to those calories filled fast food and processed meals.
In the end, I would like to say that, a diabetic patient should check their glucose sugar level weekly, walk daily, and eat right. This is the best way to survive the diabetic complications. Eat healthily, stay fit, best wishes to all of you ,Thank you all.