Diabetes is a chronic condition that affects about 8 percent of the American population, or about 23.6 million Americans, according to the American Diabetes Association. About 1.6 million adults in the United States are diagnosed with this condition each year. Although some diabetics require supplemental insulin and cholesterol-lowering drugs, simple lifestyle changes may help you manage the symptoms of diabetes.
Exercise
Exercise is an important factor in controlling and reversing diabetes. Physical activity, particularly in the form of aerobic exercise, may help control blood sugar levels, according to the Family Doctor website. It may also help you lose weight, which is essential for diabetes management. Exercise can improve heart health and reduce your risk for cardiovascular disease, a common complication of diabetes. Wear socks and athletic shoes when exercising to avoid sores and blisters that can lead to infection.
Dietary Fiber
Increase your consumption of foods that are high in dietary fiber. This component of foods may bind to cholesterol in your digestive system, preventing it from entering your bloodstream, according to Phyllis Balch, author of "Prescription for Nutritional Healing." This may reduce your risk of arteriosclerosis, of hardening of the arteries, as well as fatty blockages that can restrict blood flow in your circulatory system. Dietary fiber may also help regulate glucose levels in your bloodstream, reducing your body's dependence on insulin. Nuts, seeds, whole-grain breads, raw vegetables and beans are abundant sources of dietary fiber.
Lean Proteins
Choose lean proteins, such as chickpeas, lentils, tofu, fish, white-meat chicken and turkey, wild game meats and soy milk, instead of red meats, dark-meat poultry and cow's milk. Dairy products, red meat and dark-meat poultry are loaded with saturated fats, which can increase low-density lipoprotein cholesterol levels and increase your risk of diabetes-related heart disease, according to Balch.
Antioxidants
Antioxidants are nutrients that help prevent the oxygenation of free radicals, which are unstable molecules that occur naturally as a result of chemical processes in your body. These molecules, which may occur in greater numbers in diabetics, attack healthy cells and can cause organ, muscle, bone and tissue damage. Certain antioxidants, such as selenium, vitamin E, vitamin B6 and zinc, may also help control blood glucose levels, according to the University of Maryland Medical Center.
References
- American Diabetes Association: Diabetes Statistics
- Family Doctor: Diabetes and Exercise
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- University of Maryland Medical Center: Diabetes
