Diabetes affects the way your body reacts to and manages glucose or blood sugar. Being diagnosed with the condition means you are likely making efforts to monitor and manage your blood sugar. In addition to medical treatment, such as insulin, lifestyle changes can help support your health and your success in managing the disease. For best results seek approval from your doctor prior to altering your diet or lifestyle.
Quit Smoking
Diabetes and smoking do not mix. You should consider quitting if you have diabetes. According to the American Diabetes Association, smoking reduces oxygen flow to your organs, increases your cholesterol and raises blood pressure. Since people with diabetes are at heightened risk for conditions such as heart disease, heart attack and stroke, smoking may further increase these risks. Since cigarette smoking is often a challenging habit to kick, address it carefully. Seek support and quitting options that best suit you. To prevent weight gain that many experience after quitting, plan to increase your physical exercise, munch on diabetes-friendly, low-calorie foods (such as non-starchy vegetables) and chew sugarless gum as a means of keeping your mouth occupied. For best results, seek guidance from a qualified professional who can guide you through the quitting process
Eat a Healthy Diet
A healthy dietary lifestyle is crucial for the wellness of people with diabetes. Though medications can help you manage your blood sugar, a diet rich in nutritious foods supports blood sugar balance as well as immune system function and healthy weight management and can help prevent conditions such as osteoporosis and certain forms of cancer. The American Heart Association recommends a fiber-rich diet that provides at least 25 to 30 grams of fiber per day. To further improve your heart health, keep saturated fats, such as those found in red meat, whole milk and butter, to a minimum. Look to increase the amount of fresh, natural foods such as fruits, vegetables and whole grains. These foods provide dietary fiber, vitamins, minerals and antioxidants, which help the body combat infection and disease. Choose lean forms of protein, such as legumes, low-fat dairy products and skinless, white-meat poultry. Experts recommend modest amounts of healthy fats, such as olive oil, canola oil, nuts and seeds in your meals to improve satiation, brain function and nutrient-absorption. For best results, enjoy a variety of nutritious foods on a routine, consistent basis.
Exercise Regularly
Regular physical activity can help you control your blood sugar, your weight and your blood pressure. According to the National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP) exercise supports healthy cholesterol levels and can help reduce your risk for heart disease and nerve damage--conditions people with diabetes are at heightened risk for. Seek physical activities you enjoy and that you are capable of. If you are currently inactive, begin with small amounts of activity daily and gradually work your way up to longer-lasting, more challenging activities. The NCCDPHP suggests spreading your exercise throughout each week, aiming for small amounts daily rather than one or two longer sessions per week. Walking, jogging, hiking, biking and swimming are examples of cardiovascular, or aerobic, activities that support heart-health and burn calories. Strength-training activities, such as weight-lifting, push-ups, sit-ups, pilates and yoga improve muscle mass, increase metabolism and promote positive bone health. For best results, seek guidance and supervision from a qualified fitness professional.
