If you are a diabetes patient, or you are close to someone with diabetes, you will be familiar with how important extensive diet reshuffling is when managing diabetes. You will also know how important lifestyle changes are when trying to controlling your diabetes
Diabetes (Diabetes Mellitus) is a group of metabolic diseases resulting from high blood sugar levels. This is as a result of either the pancreas not producing adequate insulin or the associated body cells not responding to the insulin produced. It is a condition which occurs in younger people, from childhood to adult age.
The Center for Disease Control and Prevention (CDC) published a disturbing statistics on diabetes: over 29 million Americans have Diabetes. That is a whopping 12 percent increase from the report published in 2010.
The good news is that with some lifestyle changes, diabetes is preventable. Intensive lifestyle changes can reduce the risks of developing complications.
1. Drink Water
Instead of taking soda and beverages, substitute it with water. Sugar-sweetened drinks have a high chance of increasing calories in your body. Water assist in digestion which helps the blood use Insulin better. Water contains zero carbs, adding no extra calorie to the body. It recommended that you take at least 5 glass of water daily for better feel.
Physical Inactivity results in complications in your body as a diabetes patient. Also less physical inactivity results in obesity. Exercise keeps the body cells sensitive to insulin. In the CDC published survey, they had 100 diabetes volunteers undergo a moderate exercise for few minutes daily and compared their health with those who didn’t do any exercise. The diabetes patients who exercised had great health improvement than patients with no exercise record. Integrate exercise (aerobics & jogging) into your daily plan. Apart from the effect it has on your muscle, exercise helps you to beat diabetes. Do more new sports. The more you do an activity, the more your body adapts to it, so you burn more calories.
3. Get Good Sleep
A study at the University of Chicago found that people who had just four hours of sleep had problem processing carbs. Rest plays an important part in dealing with diabetes. Chronic sleep deprivation or poor quality sleep increases the risk for diabetes. If you have problem sleeping, kindly contact your doctor or health advisor. But if you don’t have sleep problems then you need to mandate yourself into getting quality sleep time. It is recommended that your body gets an average of 6 hours of sleep daily.
4. Quit Smoking
Smoking is one of the causes of diabetes. Smokers are roughly 51 percent more likely to increase their chance of having health complications than nonsmokers. If you smoke, then it is recommended that you stop. This lifestyle adjustment can greatly help you control your diabetes.
5. Cut Your Alcohol Consumption
Though a single drink per day increases the efficiency of insulin in getting glucose inside the body cells, excess consumption of alcohol can inhibit your body metabolism to regulate sugar and insulin effectiveness in the body.
6. No to red meat, yes to whole grains
Diets rich in whole grains protects against diabetes. Whole grains are rich in essential vitamins, minerals and phytochemicals which help the blood glucose level. On the other hand, eating red meat (pork, lamb, and beef) and processed meat increases the risk of complications in diabetes patients. The good news is that you can skip the meat and go for nuts and fish. This lifestyle changes can increase your chance of controlling diabetes and dealing with it totally.
7. Laugh More
As funny as it might sound, laughing increases your body metabolism. Laughing helps burn calories that would have hinder blood circulation to vital organs in the body. So a laugh or two doesn’t hurt, does it?
8. Watch Your Weight
Always work to keep your weight in check. Obesity complicates things for diabetics. When doing some outdoor exercises, try dividing your workouts into two shorter sessions. You will pump up your metabolism for an hour during each interval, which also means burning more calories.