Being diagnosed with diabetes can make you anxious and stressed. Having diabetes increases your risk of getting other chronic illnesses like heart disease, high blood pressure, and sleep apnea. Fortunately, Pompeyo C Chavez MD may help you adopt a healthy lifestyle to successfully control your diabetes and live a long, fulfilling life.
- Exercise regularly
Your risk of having diabetes can be considerably lowered by engaging in physical activity for at least 30 minutes a day, most days of the week, and by decreasing 5 percent to 10 percent of your body weight (about ten to twenty pounds for a 200 pounds person). Your risk keeps declining as you keep losing weight. Physical exercise and weight control can assist manage diabetes if you have already received a diagnosis and reduce any unfavorable health effects.
To be healthy, you need 75 minutes per week of vigorous aerobic exercise, 150 minutes per week of moderate aerobic exercise, or an equivalent combination of the two for optimal health. For instance, you might comply with the requirement by running for 20 minutes twice a week and twice a week of brisk walking for 30 minutes. The equivalent of moderate-intensity aerobic exercise is a quick stroll that increases heart rate.
- Eat a healthy diet
Choosing nutritious foods is essential for managing diabetes and keeping a healthy weight. This includes watching portion sizes and reading food labels. Try to have a balanced amount of veggies, meats, and healthy fats in each dish. It is also preferable to consume fewer carbohydrates to maintain stable blood sugar levels.
You face more food-related problems if you have diabetes or prediabetes. For instance, you should minimize simple carbs in meals like soda, table sugar, cake, candy, and jellies. Consuming them may raise blood glucose levels.
- Manage weight
Type 2 diabetes can be challenging to control if you are overweight or obese. Additionally, it raises the risk of high blood pressure and cholesterol, which are precursors to cardiovascular disease, the main killer of people with diabetes. Eating well and increasing your physical activity are two strategies for weight management. You must consume fewer calories daily than you expend via regular metabolism and physical exercise to lose weight.
- Manage stress
Stress harms your physical and mental health, making it harder for people with diabetes to control their blood sugar levels. Cortisol and other stress hormones increase blood sugar and make it more difficult for your body to regulate blood glucose.
People with diabetes who flourish prioritize stress-relieving activities, including yoga, reading, nature walks, taking medications, and listening to calming music. Also, you can consult a doctor about developing stress-coping mechanisms to concentrate on maintaining your health.
- Stop smoking
Smoking has detrimental effects on one’s health even if they do not have diabetes. If you smoke, you are more at risk of having diabetes than someone who does not smoke. Smoking is worse if you have diabetes since it increases your blood sugar levels, making it more difficult to manage your diabetes. You can consult your doctor if you need help to stop smoking.
Living with diabetes can be stressful. However, you can easily manage your condition with lifestyle changes. Call Premier Family Physicians to learn more about how to manage your condition.
