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Diabetes is one of the most common diseases worldwide, and although it has no cure, it can be effectively controlled with a series of daily habits that help keep glucose levels within a healthy range.
Taking a proactive approach to managing diabetes is crucial to avoiding long-term complications and improving quality of life. In this article, we will explore 10 daily habits that can help you control diabetes and live a healthier life.
These habits not only include adjustments to diet and exercise, but also practices that help reduce stress, control sleep, and maintain constant glucose monitoring. If you are a person diagnosed with diabetes or are looking for ways to prevent it, these tips will be very useful to you.
1. Monitor your glucose regularly
One of the most important habits to control diabetes is regularly monitor blood glucose levels. This step allows you to understand how your sugar levels react throughout the day and make adjustments to your diet, medication, or physical activity as necessary. If you use a glucose meter, you can get accurate readings that will allow you to make informed decisions.
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Tips:
- Make measurements before meals and after them to have a clear idea of how each type of food affects.
- Use a glucose diary to record the results and share them with your doctor.
2. Maintain a balanced diet
Diet plays a crucial role in diabetes control. Eating a variety of healthy foods, rich in nutrients and low in refined sugars, can help regulate blood glucose levels. Be sure to include foods rich in fiber, lean proteins and healthy fats.
Recommended foods:
- Fresh vegetables: Spinach, broccoli, carrots.
- Fresh fruits: Apples, pears, strawberries (in controlled portions).
- Whole grains: Oats, quinoa, brown rice.
- Legumes: Lentils, chickpeas, beans.
- Lean proteins: Skinless chicken, fish, tofu.
Avoid processed foods high in sugar, as they can cause blood glucose spikes. In addition, it is advisable to eat at small portions and frequent throughout the day to keep glucose levels stable.
3. Exercise regularly
Exercise is essential to maintain adequate diabetes control. Physical activity helps the body use insulin better, reducing blood glucose levels. Additionally, exercise has many additional benefits, such as improving cardiovascular health, reducing stress, and increasing energy levels.
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Exercise recommendations:
- Do at least 30 minutes of moderate physical activity up to date (walking, swimming, cycling).
- If you are new to exercise, start slowly and gradually increase the intensity.
- Strength training two or three times a week to improve insulin sensitivity.
4. Control stress
Stress is a factor that can negatively affect diabetes control. Emotional and physical stress can cause an increase in cortisol levels, which in turn can raise blood glucose levels. Practicing relaxation and mindfulness techniques can be very helpful in keeping stress levels under control.
Techniques to reduce stress:
- Meditation: 10-15 minutes a day to calm the mind.
- Yoga: Increases flexibility and reduces stress.
- Deep breathing: Techniques such as abdominal breathing to relax quickly.
5. Take your medication as directed by your doctor
If you have type 1 or type 2 diabetes, you have probably been prescribed medication to control blood glucose levels. It is crucial that you take your medications as directed by your doctor, even if you feel well. Skipping doses or stopping treatment can cause dangerous fluctuations in glucose levels.
Tips:
- Set one daily routine to take your medications.
- Use one alarm or reminder on your phone to make sure you don't forget it.
6. Maintain a healthy weight
Maintaining a healthy body weight is essential for managing diabetes. Excess weight, especially in the abdominal area, can make the body less sensitive to insulin, making glucose control difficult. Staying at an adequate weight can improve insulin function and reduce the risks of complications.
Tips:
- Calculate your body mass index (BMI) and set realistic weight goals.
- Combine one balanced diet with regular exercise to maintain a healthy weight.
7. Get enough sleep
Sleep plays an important role in diabetes control. Lack of sleep or poor quality sleep can affect blood glucose regulation. Additionally, adequate sleep helps reduce stress levels and improves overall well-being.
Tips to improve sleep:
- Try sleeping between 7 and 9 hours per night.
- Keep one regular sleep routine, going to bed and getting up at the same time every day.
- Avoid the electronic screens at least 30 minutes before bed.
8. Keep track of your habits
Keeping a daily record of your glucose, food, physical activity, and other habits is a great way to monitor your progress and adjust your routine as necessary. This record will allow you to identify patterns and possible areas for improvement.
What to register:
- Glucose levels before and after meals.
- Food & Drinks what do you consume.
- Exercise done during the day.
- Medication taken and any side effects.
A well- kept diary is also useful when visiting your doctor, as it will allow you to discuss any changes in your health or behavior.
9. Maintain a positive attitude
Maintaining a positive attitude is essential for emotional and physical well-being. Although diabetes can be challenging, dealing with it with a positive mindset will help you make better decisions about your health. Surround yourself with people who support you and look for activities that you enjoy.
Tips for a positive attitude:
- Set achievable goals and celebrate your achievements, even if they are small.
- Practice the gratitude by recognizing the good things in your life.
- Seek emotional support, whether from family, friends or support groups for people with diabetes.
10. Consult your doctor regularly
It is important to have regular checkups with your doctor to evaluate your diabetes management and adjust your treatment plan if necessary. These checkups allow you to receive professional guidance on how to improve your management of the disease and detect possible complications early.
What your checkup should include:
- Review of the glucose levels in blood.
- Evaluation of the blood pressure and cholesterol.
- Analysis of kidney function and other exams.
Conclusion
Adopt these 10 daily habits it can make a big difference in managing diabetes and improving your quality of life. Remember that although diabetes requires constant attention, with a proactive approach you can lead a healthy and active life. Additionally, having the support of health professionals and maintaining a positive attitude will help you live better.
Making informed decisions about your diet, physical activity, and overall health will not only help you control glucose levels, but will also allow you to reduce your risk of complications and live more fully. Diabetes does not define your life, and with the right habits, you can keep it under control.
