1. Knowing your Blood Glucose
Ask your doctor to suggest target blood sugar levels and then monitor your levels using a blood glucose meter. People with Type 1 Diabetes should check blood sugar levels at least three times a day, including prior to and following eating and exercise, and just before bed at night. If you have Type 2 Diabetes which you treat with medication, it's recommended that you check levels at least once a day; however, you may also want to check levels before exercise. Check your blood sugar anytime you experience common symptoms of diabetes, such as weakness, shakiness, irritability, extreme hunger, confusion, extreme fatigue, dry mouth and skin, or excessive urination and thirst.
2. Stick to a Daily Eating Routine
Establish a daily routine for eating and stick to it. Plan each meal using the Diabetes Food Pyramid recommended by the American Diabetes Association. Eat six to eleven servings of grains and starches per day, such as breads, potatoes, rice or cereal. Include three to five servings of vegetables per day, such as broccoli, carrots and tomatoes. Enjoy two to four servings of fruits including strawberries, apricots, grapes or bananas. Integrate two to three servings of dairy products like cheese, milk or yogurt. Plan to eat 4 to 6 ounces of meat or meat substitute daily. Finally, avoid or significantly limit sweets and alcohol.
3. Manage Stress
Stress raises blood sugar levels by putting your body into a state referred to as flight or fight. A body is in this state produces extra sugar. Usually that extra sugar is absorbed once the stress ceases, but that's not always the case for people with diabetes. Reduce stress by participating in relaxing activities and enjoyable activities. Take a yoga class or learn meditation. Also, work with a counselor to develop cognitive behavior strategies which prevent negative thoughts from spiraling out of control.
4. Get Enough Sleep
Sleep is the remedy for many ailments and diabetes is no exception. Recent research suggests a strong relationship between the amount of sleep a person gets and the likelihood of developing Type 2 Diabetes. Too much sleep or too little sleep can lead to an increased risk of diabetes, therefore plan for six to eight hours of sleep per night. Also, sleep disorders, such as sleep apnea, result in poor quality sleep and increase the risk of developing diabetes.
5. Develop an Exercise Regimen
Exercise regulates blood sugar levels, so it's helpful to get moving for 30 minutes at least five days a week. Make exercise fun by integrating various activities, such as walking, swimming, tennis, skiing, rowing or martial arts. Since exercise can temporarily decrease blood glucose, check levels before exercising. If you're already under 100, eat a snack. Watch for low blood glucose levels, which can show up during or long after exercise. If you have symptoms of hypoglycemia, check your levels immediately.
