No matter how hard you try to control your diabetes, sometimes your blood sugar levels suddenly go up and down, right? You may be wondering, 'I'm doing everything right, why is this happening?' In fact, there are many common things in our daily lives that we don't even think about. Knowing what they are can make your diabetes management journey easier.
Will the amount of food increase?
Portion control is important when managing diabetes to prevent sudden spikes in blood sugar levels after meals. This doesn't mean you have to give up your favorite foods. However, it's not a good idea to eat as much as you used to.
It is best to divide your plate as recommended by your doctor or nutritionist, or to calculate the amount of carbohydrates in your meals and eat accordingly.
Concerned about alcohol use?
You don't have to stop drinking alcohol completely. But you do have to be very careful about how much you drink. Because when you drink too much alcohol, your liver stops releasing glucose. What happens is that your blood sugar levels drop dangerously low. Doctors call this condition hypoglycemia .
To control this risk, follow these instructions.
| Advice | Description |
|---|---|
| Size | If you are a man, have no more than two drinks a day. If you are a woman, limit yourself to one drink. |
| Taking with food | Never drink alcohol on an empty stomach. Always drink it with some food. |
| Security | Do not drive after drinking alcohol. The symptoms of low blood sugar (hypoglycemia) (such as dizziness and fainting) and the symptoms of alcohol intoxication are very similar. |
What if I miss the meal time?
If you take insulin or other diabetes medications, it's important to eat the same amount of carbohydrates at the same time every day . If you don't take these medications, your meal plan can be a little more flexible. However, skipping breakfast is not a good idea.
Skipping breakfast can cause blood sugar levels to remain high throughout the day. Also, eating late at night can cause blood sugar levels to rise when you wake up in the morning.
If you don't get enough water...
When you have diabetes, your body loses more water than normal. If you don't drink enough water to replace the loss, your blood sugar levels will rise. It's like a cycle. When your blood sugar levels rise, you urinate more often, which makes you even more dehydrated.
The best way to prevent this is to drink water little by little throughout the day, without waiting until you feel thirsty.
- Drink a glass of water as soon as you wake up in the morning.
- Set a reminder on your phone to remind yourself throughout the day.
- If you're bored of just drinking water, add a slice of lime, some mint leaves, or even a crushed strawberry to make it more delicious.
Does the weather also affect it?
Yes, that's true. On days when it's very hot or very cold, your body has a harder time using insulin properly. So, on days when the weather is like this, check your blood sugar levels more often than usual. Also, be careful about the foods and drinks you eat.
The most important thing is to store your insulin, glucose meter, and test strips properly. Never leave them in hot places, like inside a car. Keep them in a cool, safe place at home.
Lack of sleep is also a big problem!
Just think, if you don't get enough sleep one night, meaning less than 6 hours of sleep, your blood sugar levels may increase the next day. When you don't get enough sleep, your body produces less insulin, and it becomes harder for glucose to enter your cells.
Therefore, try to get 7-8 hours of uninterrupted, quality sleep a day . Going to bed at about the same time every day can help keep your body's internal clock in check. That also helps control glucose levels.
Skipping exercise - the biggest mistake!
It's no exaggeration to say that exercise is the "best medicine" for diabetes. In addition to controlling blood sugar, exercise has many other benefits.
- Controlling weight gain
- High blood pressure control
- Reducing depression
- Reducing the risk of heart disease
Things to keep in mind when exercising
However, if you take insulin or sulfonylurea medications, your blood sugar levels may drop suddenly during exercise, which can lead to hypoglycemia . This is because your muscles use glucose more efficiently during exercise.
Be sure to talk to your doctor about a plan to prevent this from happening. He or she may advise you to reduce your insulin dose or eat a small snack containing carbohydrates before exercise. He or she may also advise you to check your blood sugar levels before and after exercise.
Don't let these small changes stop you from exercising. Do at least 30 minutes of cardio exercise every day. If you want to lose weight, increase it to an hour. Also, weight training two or three times a week will help strengthen your muscles.
Take-Home Message
- Always be mindful of the portion size of the food you eat.
- Limit alcohol consumption. Avoid drinking alcohol on an empty stomach.
- Try to eat at the same time every day as much as possible, especially if you take insulin.
- Drink enough water throughout the day to prevent dehydration.
- Get 7-8 hours of uninterrupted, restful sleep daily.
- Exercise is one of the best medicines for diabetes. Exercise for at least 30 minutes every day.
- Be sure to talk to your doctor before making any changes to your treatment plan or if you have any concerns.
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