Simple tips can prevent this widespread disease.
Type 2 diabetes — a chronic condition where the body struggles to control blood sugar and use it for energy — is becoming increasingly prevalent across the world. It can cause kidney failure, vision loss, strokes, heart attacks, and even premature death. More than 80% of individuals with prediabetes (people at risk of developing diabetes) and 25% of individuals with diabetes aren’t aware. A healthy lifestyle can go a long way in preventing diabetes from happening in the first place. Here are 3 categories to manage.
Healthy foods
It is very important to keep blood sugar low when you have diabetes. Here are some suggestions to keep your meals healthy and balanced:
Plan balanced meals. Try using the plate method or count calories — ask your health professional if either of those methods or other methods are right for you.
Keep in mind that out of all of the food groups, carbohydrates have the most impact on blood sugar levels. Try to eat carbohydrates that have more nutrients rather than processed foods. Possible options are fruits, vegetables, and whole grains.
Eat less meat and especially avoid processed red meat. The latter is associated with a 50% greater chance of developing diabetes. Even just a small portion is associated with a 20% greater chance of developing diabetes.The best option would be eating less meat in general.
Consume healthy fats. Avoid saturated fats. Instead, try plant oils (such as canola oil and extra-virgin olive oil) and omega-3 fats (such as in some fits, walnuts, and flax seeds).
Manage portion sizes. Try using everyday objects (such as a deck of cards) or measuring cups as references.
Limit sugary drinks — these have high calories and low nutrition, and can quickly raise blood sugar levels. Treat these similar to processed foods.
Take medications into account when considering the amount of food to consume. Too little or too much food can both lead to disastrous consequences.
Exercise
Moving and using energy during exercise burns blood sugar. Additionally, regular activity helps the body use insulin better. The more difficult the workout, the better, but even light exercise is beneficial!
Generally, the majority of adults need, at minimum, 150 minutes per week of moderate aerobic activity (such as biking, walking, and swimming). Try to get around 30 minutes of this activity for most days of the week. In addition, air for strength-building workouts 2 to 3 days per week. Check with your healthcare provider to confirm the right mix of exercise activity for you.
Maintain an exercise schedule to keep you on track. Check with your healthcare provider to see the best times for you to exercise (that align with your meals).
Keep on checking your blood sugar before, during, and after exercising. Low blood sugar levels can lead to shakiness and feeling weak, hungry, tired, confused, or lightheaded. Also be aware that many medications lower blood sugar levels. Eat a snack of 10 to 20 grams of glucose products before or after exercising if your blood sugar is low.
Stay hydrated — drink plenty of water or other fluids.
Manage alcohol
Alcohol can result in lower blood sugar shortly after consumption — and last for hours after. Usually, the liver would release sugar to counteract this effect, but if it’s already busy with detoxifying the alcohol, it may fail to release sufficient sugar.
First and foremost, check with your healthcare provider if you can drink alcohol. If they agree, the occasional drink is fine.
If you use diabetes medication, eat something before consuming alcohol to prevent your sugar from dropping too low.
Include calories from alcohol in your daily calories count. Make them part of your diet plan.
Take a snack before bed if your blood sugar levels are low. Alcohol’s effects of lowering blood sugar can extend to much longer than just a short impact.
References
"Diabetes management: How lifestyle, daily routine affect blood sugar." Mayo Clinic, 6 Jan. 2024, www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963.
DiLonardo, Mary Jo. "6 Lifestyle Changes to Control Your Diabetes." WebMD, 20 May 2023, www.webmd.com/diabetes/diabetes-lifestyle-tips.
"Healthy lifestyle can prevent diabetes (and even reverse it)." Harvard Health Publishing, 20 Oct. 2023, www.health.harvard.edu/blog/healthy-lifestyle-can-prevent-diabetes-and-even-reverse-it-2018090514698.
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