By: Richard Bleuze
There’s a lot that you can do to manage your diabetes day to day, and to help yourself feel better physically – and emotionally. These tips can help.
Below are some tips to help you keep on track:
Tip 1: Get more physical activity
There are many benefits to regular physical activity. It can help you lose weight but even if it doesn't, it is still important to get off the couch. Whether you lose weight or not, physical activity lowers blood sugar and boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range.
Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefits come from a fitness program that includes both.
Tip 2: Lose extra weight
If you are overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years.
Invite a family member to exercise with you. Walk around the block or take the dogs for a walk.
Tip 3: Avoid fad diets and make healthier choices
Low-carb, low-glycemic load or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes is not known; nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan.
Tip 4: Get plenty of fiber
Fiber intake is associated with a lower risk of heart disease in addition to promoting weight loss by helping you feel full. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.
Tip 5: Go for whole grains
Whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and ready-to-eat cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.
Tip #6: Make it a team effort
The American Diabetes Association recommends blood glucose screening for everyone age 45 and older who's overweight. If you're older than age 45 and at a normal weight, ask your doctor about earlier testing. Also ask your doctor about testing if you're younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes.
Share your concerns about diabetes prevention with your doctor. Perhaps your doctor will offer additional prevention tips based on your medical history or other factors.
Form a team so that you might find help with setting goals, overcoming obstacles, and solving problems, etc.
Teach your family and friends about type 2 diabetes. Ask them to listen to what you think and feel, and to support you in making some healthy changes.
Tip #7: Stay motivated
If you're having trouble staying with your diabetes plan, think about what the problem may be. Ask yourself what you need to do to get on track. Find one step that could get you started. Choose something fairly easy.
Accepting that you have diabetes doesn't mean that you have to like it. The more you know about diabetes, the easier it is to manage. Visit this website whenever you need a refresher. Read books and visit respected websites about diabetes. Or, take a class in your community. See a diabetes educator at least once a year for more tips on living with diabetes.
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