Every year, World Diabetes Day serves as an important occasion to raise awareness about the global health crisis posed by diabetes. The theme for November 14, 2024 is “Breaking Barriers, Bridging Gaps”, highlighting the need for accessible, affordable and quality care for all people affected by diabetes. It calls for reducing disparities in diagnosis, prevention and management, emphasizing that with the right interventions, people with diabetes can live full, healthy lives.
In honor of World Diabetes Day 2024, it is important to focus on practical and actionable steps for better diabetes management. Diet and lifestyle changes are at the core of controlling blood sugar levels, improving overall health, and preventing complications associated with diabetes. Nutritionist Rupali Dutta suggests some simple changes to manage blood sugar levels.
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Diabetes can be controlled with good diet.
Photo Credit: iStock
Here are 10 essential diet and lifestyle changes for anyone with diabetes:
1. Eat a balanced, low-glycemic diet
The glycemic index (GI) measures how quickly a food raises blood sugar levels. For diabetes management, it is important to focus on low GI foods, which release glucose slowly into the bloodstream. These include whole grains, beans, non-starchy vegetables and fruits like apples, pears and berries. Avoid refined carbs and sugary snacks that cause rapid blood sugar spikes.
2. Increase fiber intake
Fiber helps control blood sugar levels by slowing the absorption of sugar and reducing insulin spikes. Diabetics should aim to include a variety of fiber-rich foods in their diet, such as vegetables, fruits, legumes and whole grains. Aim for at least 25-30 grams of fiber per day, as it not only aids blood sugar control but also supports digestive health and heart health.
3. Portion control and mindful eating
Portion control is essential for managing blood sugar and weight. Diabetics should avoid overeating, which can increase blood sugar levels. Mindful eating – focusing on food and eating slowly – can help prevent overeating and improve digestion. Using smaller plates, avoiding second servings, and paying attention to hunger cues are all simple but effective strategies.
4. Stay hydrated
Drinking enough water is essential for managing diabetes. Dehydration can lead to high blood sugar, as the body attempts to compensate by producing more sugar. Aim to drink at least 8 cups of water a day. Avoid sweet drinks, soda, and excessive caffeine, as these can cause blood sugar fluctuations and dehydration.
5. Include healthy fats
Healthy fats, such as those found in olive oil, avocados, nuts and fatty fish (such as salmon and mackerel), are important for heart health, which is especially important for diabetics who are at higher risk for heart disease. Are in. These fats can also help you feel full longer and prevent overeating. Just be mindful of portion size, as fat is high in calories.
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6. Exercise regularly
Physical activity is one of the most effective ways to manage blood sugar levels. Exercise helps increase insulin sensitivity, allowing cells to absorb glucose more effectively. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming or cycling, as well as muscle-strengthening exercises twice a week. Always check blood sugar levels before and after exercise to prevent hypoglycemia.
7. Manage stress
Chronic stress can increase blood sugar levels by triggering the release of stress hormones such as cortisol and adrenaline. To manage stress, incorporate relaxation techniques such as yoga, meditation, deep breathing, or even your favorite hobby. Staying mentally balanced not only helps in blood sugar control but also improves overall health and quality of life.
8. Get enough sleep
Poor sleep can negatively affect blood sugar control by disrupting insulin function. Aim for 7-9 hours of quality sleep per night to promote better overall health and support your body’s ability to manage glucose levels. Establish a consistent sleep schedule, avoid caffeine in the evening and create a relaxing bedtime routine to improve sleep quality.
9. Monitor blood sugar levels regularly
Regular monitoring of blood sugar is essential to understand how your body reacts to certain foods, activities, and medications. By constantly tracking your blood sugar levels, you can make informed decisions about diet, exercise, and medication adjustments. Discuss with your healthcare provider to determine the best monitoring schedule for you.
10. Work closely with healthcare providers
Ultimately, diabetes management is a team effort. Regular checkups with your healthcare provider, including a diabetes specialist or dietitian, can help you stay on track with your diet, medications, and lifestyle changes. They can also help you adjust your treatment plan if necessary. Regular visits ensure that you have access to updated information and help manage the condition effectively.
By adopting these 10 diet and lifestyle changes, people with diabetes can improve their quality of life, prevent complications, and gain better control over their health.
