4 Science-Backed Lifestyle Modifications to Optimize Diabetes Control

Diabetes is a chronic condition which occurs when the blood glucose levels are too high. Glucose is the vital source of energy and comes from the food we eat. Having too much glucose in your blood can cause serious health problems. We all know that glucose is a crucial source of energy, which comes from the food we consume. When there is an excess of glucose in the blood stream, an individual experiences serious health complications.

There are multiple triggers that lead to diabetes but the exact cause is unknown. Obesity, genetics, inactivity and your living environment can also contribute to diabetes. Some people become vulnerable to pre-diabetes if they frequently experience high blood sugar levels. More than 84 million adults in America have pre-diabetes. ADA or The American Diabetes Association reveals that almost 70% of people with pre-diabetes eventually acquire full-blown diabetes, if they fail to keep tabs on their health.

Luckily, you can prevent diabetes and reduce the severity of its outcomes by making simple changes in your lifestyle. Let’s take a look at how small changes go a long way to steer you clear of diabetes.

4 Science-Backed Lifestyle Modifications to Optimize Diabetes Control

Diet

Consuming a nutritious and healthy diet is the first step to maintaining a healthy lifestyle. Eating healthy reduces the chances of developing diabetes since the blood sugar levels changes are based on the types and amount of food you eat.

Good diabetes management involves counting your carbs. Starchy foods have a drastic impact on your blood sugar. Balance your carb intake with insulin doses. Stick to small portions of well-balanced foods. Eat throughout the day so you can keep the blood sugar levels steady. Stick to a healthy mix of proteins, carbs and fat to manage diabetes.

Include healthy foods like vegetables, fruits and whole grains in your diet. These items have high fiber, but low carb content.

Say no to soda and yes to water. It is the most natural beverage you can have to avoid artificially sweetened beverages. There is strong evidence to believe that overweight adults who replace diet sodas with water can manage their blood sugar levels better.

Exercise

Physical activity is great for diabetes management. Following a moderate workout at least 5 times a week helps your body use insulin efficiently. Maintaining a regular exercise schedule keeps your body weight under control. Once you begin losing your unhealthy weight, you reduce the risk of acquiring diabetes due to obesity.

One study of more than 1,000 people with prediabetes found that for every kilogram (2.2 lbs) of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96%.

Substances

Apart from sweetened and carbonated drinks, alcoholic beverages also aggravate diabetes complications. Alcohol impacts the liver and affects its ability to regulate blood sugar. Moreover, it can also interact with a few medications that are prescribed to patients with diabetes.

Alcohol also causes the blood glucose level to drop. Always monitor your blood glucose level after consuming alcohol to see if you are in a safe zone. Active smoking is also associated with a higher risk of acquiring type 2 diabetes.

According to CDC, smokers are 30 to 40% more at risk of developing type 2 diabetes than nonsmokers. Keep tabs on your alcohol and tobacco consumption to manage and prevent diabetes.

Stress

Some people find it hard to manage diabetes. Since, it’s an ongoing process it is natural to experience highs and lows. When our brain sends a fight or flight response, stress hormones are released in the body and function as an obstacle to good glucose control.

Practice meditation and relaxation techniques to calm your nerves and relieve stress. This way you can keep a healthy balance in your blood sugar levels.

Bottom Line

Without a doubt, diabetes can throw a set of challenges. However, maintaining your blood glucose levels in a healthy range is easier with a good exercise routine and well-balanced diet.

An evidence-based wellness article written and reviewed by our experts at Wellnessincheck.