Over past decades the prevalence of Diabetes is accelerating, and it is estimated that 1 in 10 adults worldwide has diabetes. Diabetes can be controlled, and complications related to it can be prevented or delayed. It is important to learn to live with diabetes by Modifying diet, being physically active, reaching and maintaining a healthy weight, managing stress etc.
Here are a few guidelines for
Healthy Living with
Diabetes…
Education of Diabetes
First and foremost, Patients who are suffering from D M should have clear cut knowledge about the nature of this disease. Diabetes is considered as a disease which can’t be cured but can be controlled. A diabetic individual should modify their lifestyle in a way that helps them cope with diabetes and thereby avoid lifethreatening complications. Awareness about the signs and symptoms of Hyperglycemia (the medical terminology for high blood glucose level) and Hypoglycemia (the medical terminology for low blood glucose level) is very important.
Proper Diet Plan
Sensible, customized diet plans play a pivotal role in diabetes management. Diabetic meal plans should be low in calories, saturated fat, Trans fat, sugar, and salt. A balanced diet is recommended which fulfills the individual need of Macro and micronutrients.
Physical Activities
Staying active should be the Mantra of diabetic individuals. Physical activities like Walking stretching exercises, yoga, Regular aerobic exercise, cycling etc can be a part of daily routine. Apart from this, find little ways to be active throughout the day, like climbing stairs and walking to buy groceries, gardening etc.
- To keep a track of your physical activities, activity tracker apps can be used.
- Proper footwear should be worn while doing any physical activities to avoid foot injuries.
- But thing to be remembered is Structured exercise intervention is recommended in patients with diabetes mellitus.
Weight Management
Weight management is a sensitive issue especially in middle-aged individuals. But if a person is diabetic then keeping a healthy weight becomes a huge struggle. Carrying extra weight can make diabetic individuals susceptible for diabetic complications. Losing weight can help in diabetes control; increase the energy level and reduce the risk of serious complications like heart disease and stroke.
For diabetic individuals for weight loss, combining a balanced diet with physical activity is the best strategy.
Sleep Pattern
Daily 7 to 8 hours of sleep each night is essential for healthy living. Getting enough sleep helps to elevate the energy level and improves the mood too.
Being diabetic and getting less than 7 hours of sleep per night regularly, then managing diabetes will be harder as chances of Increase insulin resistance. Even reduced sleep may weaken the immune system hence a person may become susceptible for infections. If there is reduction in sleep it is essential to take steps to improve your sleep habits.
Stress Management
Stress can greatly influence blood sugar level. It is essential for diabetic individuals to learn ways to lower stress levels. Doing Yoga, Pranayama, meditating regularly, working on hobbies, or listening to favorite music works as stress busters, identifying and avoiding common stressors also helps in stress relief.
Avoiding Habits
If diabetic individual is a smoker, it increases the risk of various diabetes complications, such as worse blood sugar control, reduced blood flow in the legs and feet, which may lead to, non- healing ulcers and in a worst case amputation, Heart disease, Stroke Eye etc. It is advisable to quit smoking if a person wishes to have good blood sugar control.
Alcohol consumption can interfere with blood sugar. Excessive alcohol consumption can reduce the effectiveness of insulin.
Diabetic Care Record
Always keep a record of your blood sugar level. Checking and recording blood glucose level is an important part of managing diabetes. Apart from monitoring blood sugar it is essential to keep a check on blood pressure and cholesterol level too. When these three conditions team up, they can lead to a heart attack, stroke, or other life-threatening conditions. As per the direction of the physician undergoing essential tests and thoroughly maintaining its record is advisable for better diabetic care.
Keeping the sugar level in check in Diabetic individual is a round-the-clock commitment.
However, by adopting modifications in food and lifestyle, one can successfully manage diabetes.
