It's normal to feel a little nervous and scared when you find out you have diabetes. "Will I never be able to eat sweets again?", "Will I have to take a lot of pills every day?" You probably have a lot of questions in your mind. But the truth is, if managed properly, diabetes is a condition that can be controlled and lived a healthy and happy life. The key to this is to add a few small changes to your lifestyle. Let's see what those are?
The importance of exercising the body
Regular exercise can help you feel better both physically and mentally. The biggest benefit for someone with diabetes is that when you exercise, your body's sensitivity to insulin increases. Simply put, the insulin in your body starts working properly. This helps keep your blood sugar levels stable and healthy. In addition, exercise can also reduce stress.
Imagine that you haven't exercised in a long time. So, don't start big all at once. Start slowly and gradually increase your time. Set a goal to exercise at least four to seven days a week, for at least 30 minutes at a time.
You don't have to go to the gym every day. You can incorporate exercise into your daily routine.
- At the office or in a store, take the stairs instead of using the elevator.
- If you are driving, park a little further away and walk .
- Go for a 30-minute walk around your neighborhood in the evening.
If you get bored of doing the same thing, try changing up your exercise routine. You can do aerobic exercises like walking and jogging. Resistance exercises like weight lifting are also a good option. Whatever you do, don't forget to stretch before and after you exercise.
It is very important to note that exercise lowers blood sugar levels. Therefore, if you take insulin or other diabetes medications, it is important to talk to your doctor about your exercise regimen and whether you need to adjust your medication dosage to avoid dangerously low blood sugar levels.
A good, balanced meal
Having diabetes doesn't mean you have to completely give up on delicious foods. The important thing is to be aware of what you eat and how much you eat.
A good way is to fill half of your plate with non-starchy vegetables.
| Type of food | Examples |
|---|---|
| Low-starch vegetables (Non-starchy vegetables) | Beans, broccoli, carrots, cucumbers, lettuce, pumpkin, tomatoes, spinach, beets |
| Protein and other nutrients | Lentils, chickpeas, citrus fruits, lean meats, low-fat dairy products, peanuts, chicken, fish, sweet potatoes, tofu |
| Cereals with bran (Whole grains) | Brown rice, oats, buckwheat, barley, millet, popcorn |
Try to eat three main meals a day, spaced out as much as possible at the same time. Also, try to keep the amount of carbohydrates (starch) you consume at each meal the same.
In general, less-processed foods are best because they have a low glycemic index. This means they don't cause your blood sugar levels to spike as quickly. For example, oatmeal made with whole oats is much better than instant oatmeal.
If you have Type 2 Diabetes, you can lose weight and control your diabetes to a great extent by following a healthy diet and exercise. Some studies have found that long-term weight loss in this way can reduce the risk of developing diseases like stroke and dementia.
Reduce stress.
If you are constantly stressed, you are more likely to exercise less, drink alcohol, and not take proper care of your diabetes.
When you're stressed, your body thinks it needs to prepare for a big fight or to run away. This is called the "fight or flight" response. So the body adds sugar and fat to the blood to give it the energy it needs. This is why, when you're stressed, your blood sugar levels go up.
If you are feeling anxious, do things that can help you relax.
- Exercise.
- Spend time with friends.
- Meditate.
- Instead of thinking about bad things, think about good things.
More than anything, talking about what's on your mind with someone you trust can be a great relief. If necessary, seeking counseling can also be very helpful.
If you smoke, stop now!
This habit is definitely something you should stop. Quitting smoking will go a long way in controlling your blood sugar levels.
A smoker is at a much higher risk of developing serious complications from diabetes, including:
- Heart disease and kidney disease
- Reduced blood flow to the legs. This can lead to wounds, ulcers, and sometimes even amputation of the toes.
- Retinopathy: A disease that affects the eyes and can even lead to blindness.
- Peripheral Neuropathy: A condition in which the nerves in the hands and feet are damaged, causing numbness, pain, weakness, and difficulty walking.
Limit alcohol consumption.
If you take insulin or certain diabetes medications (e.g., sulfonylureas, meglitinides), drinking alcohol can cause your blood sugar levels to drop dangerously low. When you drink alcohol, your liver prioritizes the task of removing alcohol from your blood instead of regulating your blood sugar levels.
The symptoms of both alcohol intoxication and hypoglycemia (dizziness, confusion, drowsiness) can be similar. This makes it easy for you or those around you to confuse the two conditions. This is a very dangerous condition, and if you lose consciousness, you should immediately go to a hospital emergency room (ETU).
In general, it is recommended that women have no more than one drink per day and men have no more than two drinks per day. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits (such as vodka).
Keep a notebook.
By keeping a daily diary, you can understand what factors affect your blood sugar levels. Write down the following in this diary:
- The insulin and other medications you take
- Eating food (especially carbohydrates)
- Physical activity
- Stress
- Illnesses
After a week or two of writing this down, you will begin to see a pattern. Take this book with you when you see your doctor . It will be a great help to your doctor in giving you the best treatment and advice for your condition.
Take-Home Message
- Regular exercise is essential for managing diabetes. Even something as simple as walking for 30 minutes a day can go a long way.
- Fill half of your plate with vegetables. Eat whole grains like brown rice and oatmeal.
- Stress directly affects blood sugar levels. Find ways to relax.
- If you smoke, quit today. It greatly increases the risk of developing complications from diabetes.
- Limit alcohol consumption. If you drink alcohol, be very careful about your blood sugar levels.
- Always talk to your doctor before making any major changes to your lifestyle or diet.
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