Diabetes is a chronic disease that affects your body's use of glucose, also known as blood sugar. Diabetics, or borderline diabetics, have too much glucose in their bloodstream. This is because their cells have become insulin resistant and no longer "accept" glucose as freely as they normally would. If diabetes is not properly treated, it may lead to nerve damage, cardiovascular disease, kidney damage and even limb amputation. Fortunately, healthy lifestyle choices can help you manage or prevent diabetes. Your doctor may also recommend medication.
Instructions
1. Know the symptoms of diabetes, and see your doctor if you think that you are at risk for developing diabetes. Frequent urination, excessive thirst and blurry vision are some diabetes symptoms. Your doctor can run tests, such as a glucose fasting test, to provide an accurate diagnosis. If you have diabetes or insulin resistance (borderline diabetes), work with your doctor to develop a comprehensive treatment plan.
2. Limit the refined carbohydrates in your diet. This includes sugar and some processed foods, as well as white flour products such as white bread, sugary cereals, muffins, bagels, cakes and other bakery shop items.
3. Substitute unhealthy habits for healthy ones. If you're accustomed to using sugar and cream in your coffee, try gradually cutting down on both of these additions. Or substitute skim milk and a natural sweetener, such as stevia.
4. Eat plenty of whole grains, vegetables, fruits and lean meats. Aim for foods with a low glycemic index (GI) value. The glycemic index measures foods based on how quickly its carbohydrates are absorbed into the bloodstream. A low GI food, such as an apple, will not cause blood sugar spikes.
5. Exercise on a regular basis. The Mayo Clinic (see reference 1) recommends 30 minutes of exercise per day. However, if you're just beginning a fitness routine, start slow. Try taking a brisk walk, then gradually include running. Vary your routine so you don't get bored. If exercise is difficult for you because of joint pain, try a low-impact activity such as swimming.
6. Lose excess body fat. Talk to your doctor about what is a healthy body weight for you. According to the Mayo Clinic (see reference 1), if you are overweight, you can reduce your risk of developing diabetes by losing just 5% of your weight. If you already have diabetes, losing weight can help you manage your condition and prevent diabetic complications.
7. Try sprinkling cinnamon on your food or taking a daily cinnamon supplement. According to the University of Maryland Medical Center (see reference 2), cinnamon may help manage your blood sugar levels.
Tags: blood sugar, help manage, Clinic reference, developing diabetes, diabetes losing, glycemic index