Medication alone is not enough for Diabetes Mellitus! You must know these things for a healthy life.

When your doctor tells you that you have diabetes, the first thing that comes to mind is probably, "Okay, now I'll have to take medication for the rest of my life." Many people think that medication is the only way to control diabetes. But that's not the truth. Medication is only one part of the journey. Your daily lifestyle, including what you eat, exercise, and mental health, has an even bigger impact. Today, let's talk about how to go beyond medication and manage diabetes effectively through a healthy lifestyle.

Why is lifestyle so important?

Simply put, medication alone is not enough to control diabetes. Your diet, physical activity, and stress all directly affect your blood sugar levels.

Think about it, insulin is the hormone that helps our body's cells use sugar (glucose) as energy. Diabetes occurs when this insulin's function is impaired. If blood sugar levels are high for a long time, it can lead to serious complications such as vision loss, nerve damage, heart disease, kidney disease, and gum disease.

The good news is that all of these complications can be prevented by adopting healthy lifestyle habits . Some studies have found that people with diabetes who follow a healthy lifestyle have half the risk of developing heart disease than those who don't.

Losing weight and exercising can help your body's cells respond better to insulin. For some people, these lifestyle changes are so successful that they can control their diabetes (remission) without medication.

Can we control diabetes through diet?

There's no specific "magic" diet for diabetes. But a balanced, nutritious diet can help you control your weight and keep your blood sugar levels stable. Let's take a look at what you can do to do that.

• Stop drinking sugary drinks today: Sweet drinks and various sports drinks can contain up to 9 teaspoons of sugar. These add unnecessary calories and lead to weight gain. Instead, drink water, unsweetened tea, belimal, or ranawara.

• Focus on non-starchy vegetables: These vegetables are low in carbohydrates and calories. They are also rich in vitamins, minerals, and fiber. Broccoli, cabbage, beans, carrots, tomatoes, greens, and cauliflower fall into this category. The American Diabetes Association recommends filling half of your plate with these vegetables.

• Plate Method: This is very simple. Mentally divide your plate into four parts.

• Be mindful of portion sizes: We often eat too much without even realizing it. Be aware of portion sizes, such as a cup of rice, half a cup of cooked noodles, or a slice of bread. Once you get used to measuring and eating at home, it's easier to guess the right portion size when you go out.

• Minimize refined sugars and flours: Things like white bread, cakes, and biscuits can cause a sudden spike in blood sugar. Instead, choose whole grains with fiber, such as brown rice and oatmeal. Fiber slows down digestion and helps control blood sugar spikes. But you don't have to give up desserts completely. Doing so can increase your cravings. It's okay to have a small snack every now and then, but don't make it a habit.

Exercise is like medicine!

Not only does exercise burn calories, it also helps lower your blood sugar levels for 24 hours. Every time your muscles work, they use sugar in your blood for energy. Exercise also makes your cells more sensitive to insulin.

You don't have to spend hours at the gym. Start with something small, like getting up every 30 minutes and walking around or stretching. Research has shown that even short activities like these can be very beneficial for blood sugar control.

Try to incorporate 10 minutes of exercise throughout the day. Choose something you enjoy. It could be gardening, dancing, playing with your kids, or taking a walk. It's also a good idea to park farther away when you go to the store and walk. The goal should be to get at least 150 minutes of moderate exercise per week (e.g., 30 minutes per day, 5 days a week) .

How do stress and bad habits affect diabetes?

Living with diabetes can be stressful at times. So it's important to find ways to relax. When you're stressed, your body produces a hormone called cortisol . This hormone signals the liver to release sugar into the blood. Prolonged stress can cause blood sugar levels to rise and cells to become resistant to insulin.

Try these things to reduce stress and break bad habits:

• Ways to relax: Try deep breathing exercises, yoga, meditation, dancing to your favorite music, etc. Set aside some time during the day to do things you enjoy.
• Talk to someone: Talk about your feelings with a trusted friend or family member. People with diabetes are two to three times more likely to develop depression. So if you're feeling less happy or less motivated than you used to, be sure to talk to your doctor about it.
• Get enough sleep: Not getting enough sleep can increase stress and mood swings. It can also increase insulin resistance, increase hunger, and make it harder to lose weight. You need at least 7 hours of sleep a night . Get into the habit of going to bed and waking up at the same time every day.
• Avoid smoking completely: Nicotine causes changes in cells, making them less responsive to insulin. This can worsen your blood sugar levels. Smoking also increases your risk of complications like heart disease and kidney disease.

Medical tests and support are essential

Diabetes increases your risk of developing other health problems. That's why it's important to get regular checkups. Don't skip regular eye exams, dental visits, and blood pressure checks. Talk to your doctor about what tests you need and how often you should have them.

You are not alone in this journey to control your diabetes. Get the support of your doctor, family, and friends. Letting them know will be a great source of strength for you.

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