Tips to control diabetes
There are different types of diabetes, and no two people with diabetes are the same. So there isn’t a one-size-fits-all way of eating for everyone with diabetes. But we’ve come up with tips that you can use to help you make healthier food choices.
Please follow tips below:
1. Keep moving.
Regular exercise can help you reach or maintain a healthy weight. Exercise also cuts stress and helps control blood pressure, cholesterol, and triglyceride levels. Get at least 30 minutes a day of aerobic exercise 5 days a week. Try walking, dancing, low-impact aerobics, swimming, tennis, or a stationary bike. Start out more slowly if you aren’t active now. You can break up the 30 minutes — say, by taking a 10-minute walk after every meal. Include strength training and stretching on some days, too.
2. Manage stress.
Stress and diabetes don’t mix. Excess stress can elevate blood sugar levels. But you can find relief by sitting quietly for 15 minutes, meditating, or practicing yoga.
3. Eat more fruit and veg.
We know eating fruit and veg is good for you. It’s always a good thing aim to eat more at meal times and have them as snacks if you’re hungry. This can help you get the vitamins, minerals and fibre your body needs every day to help keep you healthy.
4. Go Lean.
Choose recipes with less saturated fat. Maybe skip that cream sauce and look for lean cuts of meat, skim or low-fat dairy, and vegetable sources of protein like beans, lentils, or nuts.
Everyone knows that smoking is hazardous to your health, but for people with type 2 diabetes, the harmful effects can be even more severe. Cigarette smoke can significantly damage your heart and blood vessels. It can also increase your risk for a number of serious issues like kidney disease, vision trouble, and nerve damage.
Regardless of how long you’ve been a smoker, quitting is always an option.
6. Limit the amount of alcohol you drink.
Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
But that protective effect is lost if you drink too much alcohol.