Diabetes is one of the most common causes of disability in the United States, according to the University of Maryland Medical Center, or UMMC. It is also one of the top 10 causes of death. However, lifestyle changes may help diabetes sufferers manage their conditions to prevent complications of this disease. Following a healthy diet and maintaining an exercise regimen may help reduce fatigue, dizziness and other symptoms of diabetes. These lifestyle changes may also aid in longevity.
Check with your doctor before making dietary changes or starting an exercise regimen.
Step 1
Consume whole-grain pastas and breads instead of products made with white, refined flour. According to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing," white breads, pastas, bagels and other foods are converted into glucose quickly by the body, which can trigger the symptoms of diabetes. Whole-grain products are turned into glucose at a slower rate, providing energy without causing glucose spikes.
Step 2
Add garlic to entrees and side dishes. According to Michael Castleman, author of "The Healing Herbs," garlic contains a compound called allicin, which may help regulate blood glucose levels. Garlic may also help reduce high cholesterol, a common problem among diabetics.
Step 3
Include beans and legumes in your diet, advise the Balches. Legumes and beans such as chickpeas, lentils, navy beans and kidney beans are abundant sources of dietary fiber, which may help manage blood glucose levels and prevent symptoms of diabetes.
Step 4
Choose lean protein sources, such as tofu, poultry and fish, instead of red meats, such as beef and pork. Red meats are high in saturated fats, which can elevate cholesterol levels, particularly in diabetics, according to the Balches. High cholesterol can lead to artery blockages and heart disease.
Step 5
Exercise at least 30 minutes three to four times a week, advises the University of Maryland Medical Center, or UMMC. Consistent exercise may help manage blood sugar levels and may improve the body's ability to utilize insulin. Choose low-impact or aerobic exercises such as jogging, swimming, biking or walking.
Things You'll Need
- Whole grains
- Garlic
- Beans
- Tofu
- Poultry
- Fish
References
- "Prescription for Nutritional Healing"; James Balch and Phyllis Balch; 1997
- University of Maryland Medical Center: Diabetes
- "The Healing Herbs"; Michael Castleman; 1991
