Getting diagnosed with a type of diabetes and not curing it can have severe adverse effects on your lifestyle. According to science, diabetes doesn’t have a permanent cure. However, you can control its symptoms by making certain changes in your diet and lifestyle. Are you wondering how you can manage diabetes through diet and lifestyle? Follow the tips below:
Eat Healthy and Nutritious Food
Following a nutritious and balanced diet always helps to manage diabetes. Try to control the intake of carbohydrates. Go for complex carbohydrates in vegetables, fruits, and whole grains to control your high blood sugar level. You should control the portion sizes so you don’t end up eating extra calories and increasing your blood sugar. Eat fiber from sources, such as vegetables, legumes and whole grains, that help in improving digestion and controlling blood sugar.
Add Low Glycemic Index (GI) Foods to Your Diet
You should have foods with low GI as they slowly release glucose in the bloodstream, which helps in stabilizing blood sugar levels. Here is a list of foods with low GI that can be a good addition to your diet:
- Brown Rice
Brown rice can be a great alternative to white rice since it has more fiber and less GI.
- Whole Wheat Roti
Whole wheat rotis/chapatis contain lower GI than bread containing refined flour.
- Guava
Guava, a tropical fruit with a low GI, can be a delicious yet healthy snack.
- Seeds and Nuts
Adding flax seeds and almonds to several dishes can give a nutrient boost.
- Lentils (Dal)
Lentils can be of various types, such as black gram, split yellow lentils, and red lentils, which are low-GI sources of protein.
- Cabbage
Cabbage has a low GI because you can use this vegetable in coleslaw, curries, and salads.
- Fenugreek (Methi)
Fenugreek leaves/seeds are well-known for their capabilities to control blood and sugar level and thus, can be a great addition to your diet.
- Tomatoes
Tomatoes with a low GI, be it in salads or curries, enhance the flavor of numerous Indian dishes.
- Spinach
Spinach is a leafy green containing low-GI and high nutrients that you can add to many dishes.
- Cauliflower
As cauliflower is a versatile vegetable, you can add it to curries or have it as a low-carbohydrate alternative to rice.
- Brinjal/Eggplant
Eggplant is a vegetable with a low GI and calories that you can have with rice or roti.
- Bitter Gourd (Karela)
Bitter gourd, also known as “karela”, is widely used in Indian cuisine, because of its potential to lower blood and sugar levels in a human body.
- Chickpeas (Chana)
Chickpeas is a staple in numerous Indian dishes as they are rich in protein and fibers and help in consistent release of energy.
- Barley (Jau)
Barley is a whole grain containing low GI, which is added to stews and soups for a nutritional boost.
- Yogurt (Dahi)
Unsweetened yogurt contains low GI and is a rich source of probiotics, which improves your digestion and immunity.
Adding such low-GI foods to your diet can control diabetes and high levels of sugar in your blood. However, you should be careful of the portion sizes as they affect the dietary balance. If you aren’t aware of which portion size works best for your health, consult a dietician or doctor who can give instructions considering your precise health requirements.
Perform Regular Physical Activities
Exercising everyday can help in controlling diabetes in various ways. Exercise can decrease sugar level in your blood by boosting muscle mass that absorbs sugar from the blood and makes you feel energetic. Walking for 30 minutes after half an hour of your meal can reduce your blood sugar approximately 50 times more than getting sedentary. Frequent exercise can intensify sensitivity towards insulin, which help in regulating blood sugar levels.
When you exercise everyday, it helps in controlling inflammation, which may have disastrous effects on your health. Exercise can always make your heart healthier by increasing blood flow and controlling inflammation. With regular exercise, you can control high blood pressure and cholesterol levels that cause heart disease. Exercise can always help in restoring nerve functionalities, which may cure neuropathy and diabetes-induced pain. Your joint health can improve with exercise that improves your mobility restrictions, like a frozen shoulder.
Manage Stress
Nothing can be worse than living a stressed life, as chronic stress increases the level of sugar in the blood. Here are some of the most effective tricks to manage your stress:
Hobbies and Relaxation Activities
Pursuing your hobbies and engaging in relaxing activities such as reading, singing, dancing, painting, or simply spending time outside in nature can always bring happiness to your life. At a good rehab in malibu, you are made to do relaxation activities that make you feel happy and stress-free.
Meditation and Mindfulness
Practicing meditation and mindfulness can reduce your blood sugar and stress hormones and enhance your mood. Mindfulness can help in controlling emotions. You learn how to be kinder to yourself, which gives you relief from anxiety and stress.
Short Breaks
Keep taking short breaks in a day to relax and revive your energy.
Sleep Well
Comfort sleep is crucial to manage diabetes. Follow a regular sleep routine to control circadian rhythms. Try to sleep in an environment with minimum light and sound. Cure sleep apnea, if you have, as it affects your blood sugar level.
Limit Alcohol Consumption
When it comes to alcohol consumption, you should do it in moderate quantities if you are diabetic. Overdrinking can largely fluctuate your blood sugar, while limited alcohol consumption is usually considered to be safe. Go for lower-carb alcohol and avoid having sugary mixers.
Quit Smoking
Smoking is always injurious to health and can be detrimental for people with diabetes. Heavy smoking can increase the risk of cardiovascular diseases. Smoking can also cause circulation issues that affect the extremities.
The Bottomline
So, now you know how you can manage diabetes through your diet and lifestyle. You can live a healthy and fulfilling life by eating healthy, exercising everyday, relieving stress, sleeping well, limiting alcohol consumption, and stopping smoking. Such dietary and lifestyle changes with medical instructions can help in managing diabetes and improving overall health.
The New Jersey Digest is a new jersey magazine that has chronicled daily life in the Garden State for over 10 years.