Diabetes is a non-curable disease that is prevalent in many individuals globally, and proper management of the disease is important to avoid complications and live a healthy life. Both Type 1 and Type 2 diabetes sufferers must work constantly to manage their blood sugar levels and the appropriate changes to their diets and routines. This way, you can control your diet, physical activity, medications and stress level and prevent diabetes complications.
The best way to deal with the condition of diabetes entails taking a very aggressive strategy that requires frequent blood sugar testing, proper diet, exercising, and proper medical checkup. It’s not just about treating the symptoms but avoiding future health problems like heart disease, nerve damage, and kidney problems. Little changes daily can go a long way when it comes to maintaining stable blood sugar levels and health.
Here in this blog, I will share with you 10 practical tips on how to manage diabetes daily, so you can take charge of your health. No matter you are a newly diagnosed patient or you have been a patient of diabetes for many years, these tips will assist you to face the challenges of living with diabetes and guarantee you a healthy and happy life.
Here is the 10 Effective Tips for Managing Diabetes Every Day
1. Keep Track of Your Blood Sugar Often
Self-testing and tracking are significant steps towards tracking how your body responds to various aspects of your life including diet, exercise, and drugs. In the target range, blood tests should be taken to monitor the amount of glucose in the blood to avoid fluctuations in the level of sugar in the blood, both high and low.
Why it matters: So, the best way to prevent the development of nerve damage, kidney disease and cardiovascular disease is by maintaining your blood sugar levels. This way, if you should decide to take glucose, you can always balance the results with your diet, insulin or even medication.
How to do it: A blood glucose meter can be used to check blood sugar levels from the comfort of your home. The tests may be done at different intervals and at different times depending on type of diabetes that one has, the kind of treatment you are receiving and as advised by your health care practitioner. It is also advised that you take records of your readings to share with your physician.
2. Adopt a Balanced Diet
It is important to maintain a good balance of foods that you eat in order to help manage your diabetes on the long term. By taking the right amount of carbohydrates, proteins, fats and fibers in the body you can be able to balance your blood sugar levels and even get a better health.
Why it matters: The foods you take into your body will determine the kind of blood sugar level you are going to have. These are the kind of carbohydrates that cause a sharp rise in blood sugar levels; these are the candies, the chocolates and the biscuits, they are the simple carbohydrates whereas the whole grain foods, the vegetables, these are the complex carbohydrates because they give you energy without causing a rise in your blood sugar levels. Protein and healthy fats do not cause a spike in blood glucose and make you eat less often.
How to do it: Consume foods that are not processed or refined, including vegetables, fruits, and lean meats, all types of beans, whole grains, and fish. Reduce intake of foods that have been processed, sweetened snacks and drinks. There is a need to adopt a meal plan for diabetics like Mediterranean or DASH diets; also, avoid GI food that spikes glucose levels in the body.
3. Exercise Regularly
Exercise is probably one of the best approaches to managing diabetes. Exercise enhances the utilization of insulin which means that your body can utilize insulin and the sugars in your bloodstream are taken up by muscles.
Why it matters: Physical activity reduces blood glucose concentrations by improving the sensitivity of the insulin and increasing muscle’s ability to take up glucose. It also helps in weight loss, reduces stress levels and enhance cardiovascular health.
How to do it: It is recommended to get a minimum of 150 minutes of moderate intensity aerobic physical activity per week, preferably distributed throughout the week. Those include walking, swimming, biking, dancing, and so on. It is recommended that you measure your blood sugar level before and after a workout at times; it tends to rise or fall during exercises.
4. Swallow Your Pills and Tablets Whole
Any diabetic patient, who is required to take any tablet or insulin, should do so as advised by the doctor. This includes the right dosage, appropriate time taken and how to administer it or use it.
Why it matters: Diabetes medications are aimed at bringing your blood sugar levels back to normal levels. Oral medications (like metformin) or insulin injections, are best taken properly to control your blood glucose levels to its optimal level. Failure to observe the laid down dosages or taking less or more of the drugs can cause fluctuating blood sugar levels.
How to do it: Take your doctor’s advice to the letter as you go through the treatment. In case you develop side effects, or have any questions or concerns, consult with your healthcare provider rather than changing the dosage. It is important to get your medication plan reviewed often to know whether it is effective or not.
5. Stay Hydrated
Water is involved in about 60% of the body and is a very important factor that is involved when it comes to diabetes. If your blood sugar levels are high, dehydration may even make them worse and raise your blood glucose levels further.
Why it matters: Your blood sugar level is likely to rise when your body is dehydrated since the body will retain water to meet this need. Drinking water aids in the transportation of excess sugar through urine and is also beneficial for the kidneys.
How to do it: Try to consume at least 8 glasses (2 liters) of water daily. Do not take beverages with added sugars like soda and fruit juices as these can lead to a rise in blood sugar. Other low sugar containing drinks include water, black coffee, unsweetened herbal teas, and natural sparkling water.
6. Get Enough Sleep
There is a relationship between sleep and diabetes. Lack of sleep or inadequate sleep negatively affects the body’s ability to maintain normal blood sugar levels due to insulin resistance.
Why it matters: Lack of sleep increases insulin resistance and therefore, the levels of blood sugar increase as well. It can also cause increased appetite and desire for sweet foods which in turn will influence your blood glucose levels.
How to do it: Try to get between seven and nine hours of good sleep each night. They should try to go to bed at the same time each night, avoid coffee and other stimulants in the evening and have a pre-sleep routine. Inability to sleep should be discussed with a doctor, as diabetics can suffer from sleep apnea which will make the condition worse.
7. Manage Stress
Hypertension due to chronic stress causes cortisol levels to rise and this will lead to high blood sugar levels. Stress has a robust impact on one’s health and especially blood glucose levels, hence the need to manage it.
Why it matters: Stress also leads to the secretion of hormones such as cortisol and adrenaline, which leads to increased blood sugar levels. Chronic stress also complicates the ability to manage diabetes and can lead to complications of the disease.
How to do it: Engage in practices that help to reduce stress like, practicing meditation, doing yoga, taking time for deep breathing or going for a nature walk. Exercise is also a great way of dealing with stress since it is recommended the people do physical activities frequently. Also, there are cases when it is hard to cope with stress, so you better consult a counselor or therapist.
8. Maintain a Healthy Weight
Being overweight or obese or having extra fat around the waistline can lead to insulin resistance and complicated diabetes.
Why it matters: The other benefits of weight loss include a reduction in insulin resistance and an improvement in blood sugar levels, a decreased risk of developing other conditions such as heart disease, high blood pressure, and high cholesterol.
How to do it: Consult a healthcare provider and find realistic targets for weight reduction. Encourage the patients to adopt small incremental behavioral changes towards the right diet and a healthy lifestyle.
9. Check-ups and Blood Test
You should make regular visits to your doctor and get your blood checked regularly by tests such as the A1C test. The A1C test gives you an idea of what your
blood sugar level has been over the past 2-3 months.
Why it matters: Screening tests are useful in enabling both you and your doctor to evaluate the level of diabetes control. If your blood sugar is always high it may be time to review your treatment plan and if it is always low then it may be time to add something to your treatment plan.
How to do it: It is very important to adhere to all the appointments you have set with your health care provider. Other tests that your doctor may suggest include cholesterol tests, kidney tests, or eye tests in case you are developing complications of diabetes.
10. Create a Support System
Living with diabetes can sometimes be very lonely, but having a good support network is very important. People with other diabetics can share with other people with diabetes and this can help with encouragement, motivation and information.
Why it matters: Finding people to help can alleviate the psychological and emotional burden of a chronic disease. People in your family, friends or in the diabetes support groups can provide empathy, suggestions and encouragement.
How to do it: Share your condition with those close to you, so they can be there for you sometimes. Join an online or offline diabetes support group and talk to other people who are going through something similar with you.
Conclusion
Taking care of diabetes is a commitment that involves constant care of your daily activities. Here are 10 tips that can help you manage your diabetes; checking your blood sugar, eating a balanced diet, exercising, taking your medication as prescribed, drinking plenty of water, sleeping well, reducing stress, keeping a healthy weight, seeing your doctor regularly, and finding a support group. It is always important to consult your healthcare team in order to make necessary adjustments in the management of your diabetes.
