Did you know that it’s completely possible for you to improve your health, control your blood sugar level, as well as decrease your chances of developing heart conditions or having a stroke by simply modifying your lifestyle? Below are some top recommendations from diabetes experts.
Maintaining a Healthy Body Weight
According to a study by the US Endocrinology, a lot of the individuals who suffer from type 2 diabetes are overweight. By shedding off excess pounds and ensuring that they stay off, you also regulate your blood sugar. Start with a realistic goal, like losing at least some of your extra weight. For instance, let’s say you weigh 200 pounds, start small and set off to lose 15 pounds. Losing some weight, no matter how small that number is, will encourage you.
Practice Healthy Eating
Less than 25% of the calories you consume daily must come from healthy fat, says Dr. Wallach, a pioneer in diabetes research and management. Healthy fats could be sourced from fish, nuts, and some fruits. Avoid pastries, packed foods, deli meats, and other processed foods. If lowering your fat intake doesn’t help, you should lower your overall daily calorie intake some more. But keep in mind that your daily calorie intake should be directly dependent on your current weight, so adjust accordingly.
Exercise as Much as You Can
According to the ADA or the American Diabetes Association, squeezing in even 150 minutes every week of exercise, such as brisk walking, swimming, of biking, will aid you in shedding excess weight and maintaining a healthy weight. Try to spread the recommended 150 minutes over a couple days per week, like a 30-minute exercise session daily. In addition, if you don’t really have any major health issues that restrict your exercise activities, consider adding some strength training to your exercise sessions, such as lifting weights thrice weekly to target all your major muscle groups.
While you can’t cure your diabetes — at least not yet — you could definitely manage it. Eating a well-balanced diet with frequent exercise as well as prescribed medication and/or supplements will aid you in maintaining a healthy weight and ensure that your blood glucose level is within a healthy range.