It’s no secret that the American lifestyle is one of our country’s leading causes of diabetes. We eat too much, and we don’t exercise enough.
But it doesn’t have to be that way! You can change your lifestyle for diabetes. You can start taking small steps that will make a huge difference in your quality of life. It’s never too late to change. And the sooner you start, the better.
Here are some tips that can help you change your lifestyle for diabetes:
Clean Up Your Diet
The first and most important step to managing diabetes is changing your eating habits. It’s not enough to just cut down on sugar and carbs. You need to explore a whole new way of eating, one that will help you feel better and look better in the long run.
The first step? Start reading labels and throwing away anything with added sugar and preservatives. You might be surprised to find out how many products have both! Once you start paying attention, you’ll see just how many foods contain hidden ingredients that aren’t doing your body any favors.
Next, make sure you’re getting enough fiber every day—at least 20-30 grams! Fiber helps keep blood glucose levels steady, so it’s important not only for managing diabetes but also for overall health and well-being. What is the best way to get fiber? Eat whole foods like fruits, vegetables, nuts, and seeds instead of processed ones like candy bars or cookies.
Lastly, make sure you’re getting enough omega-3 fatty acids in your diet. Omega-3s are important for heart health and could help protect against diabetes. The best sources of omega-3s include salmon, walnuts, flaxseed, chia seeds, and dark green vegetables like kale or spinach.
Make Sleep A Priority
It’s no secret that sleep is important. But did you know that getting enough sleep is especially important if you have diabetes?
When you don’t get enough sleep, your blood sugar levels can spike or dip drastically. This can lead to serious complications like heart disease and kidney failure. Sleep deprivation also makes stress levels higher, which can make it more difficult for you to manage your diabetes.
If you want to make sleep a priority, try going to bed and getting up at the same time every day. Avoid using your phone or computer in the bedroom, and turn off all electronics at least an hour before bedtime. You might also want to take a warm bath before bedtime, which can help you relax and fall asleep faster.
Exercise Regularly
Exercise is one of the most important things you can do for your health. It’s good for your heart, your lungs, and your mental health—and it’s especially good for managing diabetes.
Regular exercise can help you keep blood sugar levels in check and reduce the risk of developing heart disease. It may also help control high blood pressure and triglycerides and lower LDL (“bad”) cholesterol levels.
Regular exercise, especially if you’re overweight or obese, helps improve insulin sensitivity by making your cells more responsive to insulin. This means that any food you eat will be more efficiently broken down into glucose. In addition, exercising helps burn off excess fat stored in the liver and muscle tissue, which decreases overall body weight.
Reduce Stress
If you’re feeling stressed out and worried about your blood sugar levels, you’re not alone. Stress is a common factor in the onset of diabetes and can also cause your blood sugar to go up. So how do you manage it?
To start, try to keep things in perspective. Remember: Diabetes is a chronic disease that will likely be with you for the rest of your life. But many treatment options are available now, making it easier to live with. If you need help managing your stress levels, talk to your doctor about your best options.
In addition, try some relaxation techniques such as yoga or meditation. There are plenty of apps and online resources available to start these activities if they feel intimidating at first!
Another key to managing stress is to find ways to take care of yourself, whether that means getting enough sleep, eating well, or exercising regularly. It’s also important to develop a support system—whether it’s friends and family members who understand what you’re going through.
Quit Smoking
If you want to change your lifestyle for diabetes, quitting smoking is among the most important thing you can do. Smoking is one of the biggest risk factors for developing type 2 diabetes. It can also make managing your condition more difficult. It also increases your risk of heart disease, stroke, and cancer.
If you smoke, talk with your doctor about how you can kick the habit once and for all. The first step is to set a quit date—and then stick with it! You can also try nicotine replacement therapy (NRT), which helps reduce cravings and withdrawal symptoms while you’re getting used to life without cigarettes.
Finally, consider joining a support group. These groups meet regularly so members can share experiences and tips for quitting smoking together.
Reduce Alcohol Consumption
If you’re trying to reduce your diabetes risk, it’s important to consider the role that alcohol consumption plays in your life. Alcohol consumption is one of the most significant risk factors for type 2 diabetes. So if you’re looking to lower your risk, cutting back on alcohol is a great place to start.
The best way to do this is by having one drink or less per day. This can be hard if you crave a glass of wine or beer after work or on weekends, but it’s worth it! If you find that you can’t stop at one drink per day, try substituting a non-alcoholic beverage instead (like water).
Get Regular Checkups
Whether you’ve been diagnosed with diabetes or you’re just starting to notice changes in your health, it’s important to get regular checkups. This helps your doctor keep a close eye on your condition and catch any issues before they become serious.
In general, you should see your doctor every 3-6 months. You should get regular checkups from a doctor or nurse practitioner at least once a year. They’ll check your weight and blood pressure, take your blood pressure, and test for glucose levels in your urine. The nurse or doctor may also recommend additional tests, such as an A1C test.
If you have any questions about your health or want to schedule an appointment with a healthcare professional, contact us today!
Bottom Line
If you’re looking for a way to change your lifestyle to help manage your diabetes, the key is to start small.
You don’t have to make drastic changes overnight—just commit to doing one thing differently each day and make sure that it’s something that will help you feel better or healthier in the long run.
One of the best things about starting small is that it makes it easier for you to keep up with your goals. You can celebrate small victories along the way, and when you achieve them, it will make it much easier to keep going forward with your plan.