Blog

Lifestyle changes are very important for individuals to prevent Diabetes who are at risk with hereditary factors, blood glucose levels suggestive of Pre-Diabetes.

Lifestyle changes are also important along with the medications, insulin, etc. in individuals with Diabetes to lower and maintain normal blood glucose levels.

Diet:

Blood sugar levels are primarily controlled by the amount of food and calorie intake. Hence, maintaining a diary of food intake along with portion sizes would be a good idea.
Dietary habits changed to a healthier form by eating a well-balanced meal of carbohydrates, proteins, fats, fruits and vegetables is a good idea.
Shifting to whole grains from refined carbohydrates, avoiding intake of saturated fats, choosing more lean meat, including more fiber and protein rich foods and skimmed dairy products are a few healthy diet habits.
Keeping the time at which meals, medications, insulin are taken constant is important to avoid low and fluctuations in blood sugar levels. This is because a small portioned meal after a dose of insulin may cause extremely low blood glucose levels and a large meal may elevate the levels.
Avoiding drastic changes in the quantity of meals, cutting down the portion to sizes to small and more frequent meals and maintaining well balanced and same amount of food in every meal helps in preventing fluctuations in blood glucose levels.
Avoiding sugar sweetened beverages prevents sudden peak of blood glucose levels. However, it helps along with glucose tablets, candies, juices, etc. in giving immediate relief in situations wherein the levels are low (hypoglycemia) causing symptoms such as tiredness, dizziness, sweating, confusion, etc.

Exercises:

Exercises help in lowering blood glucose levels to normal as the muscles use glucose for energy and also helps in a more efficient use of insulin by the body.
Moderate physical activity and exercises for at least 30 minutes every day most of the days in a week totaling the duration to about 2.5 hours a week or intense physical activity for at least 1.5 hours a week usually contributes to a very healthy lifestyle.
Moderate exercises include
- Brisk walking
- Cycling on a flat terrain
- Hiking, etc.
Whereas intense exercises include
- Jogging
- Swimming
- Cycling on a steep platform
- Playing football
- Gymnastics
- Skipping, etc.
Starting exercises simple and gradually increasing the severity and duration help in maintaining a healthy activity on a long term basis and for a more controlled blood sugar levels.
However, it is important to keep a track of the time at which exercises are done in relation to medications, insulin. Doing exercises after a dose may cause hypoglycemia and hence, taking a dose after a while of doing exercises may be a good idea. Discussing the same and also the ideal blood glucose levels, that are to be maintained with the treating doctor may be best.
Keeping self-hydrated and a snack/a back-up ready for hypoglycemia is important during exercises.

Weight loss:

Normal body mass index (BMI) is between 18.5 and 24.9, that is to be maintained for a healthy lifestyle, to maintain normal blood glucose levels, to prevent heart disease, stroke, etc.
Individuals who are overweight with BMI between 25 and 29.9 and obesity with BMI more than 30 have to work aiming at least 5-10% of weight loss over a period of 1 year to reach the normal BMI.
250 calories per day is usually contributed by fat in the diet. Cutting it down may help in weight loss, but if one may fail, cutting down calories from the total calorie intake in a day may be a good idea by controlling self on more intake of sugar, aerated drinks, chips, pastries, oily foods, etc.

Stress:

Stress can play an important role in raising the blood glucose levels above normal, thereby increasing the risk of Diabetes and transition from pre-Diabetes to Diabetes.
The body responses to stress in a way to keep the system ready for ‘flight and fight’ by release of stress hormones, that increase blood glucose levels and slow down processes such as digestion, body growth and repair, etc. to store energy for the ‘flight and fight’ response.
The blood glucose levels may also fluctuate during stress as one may not be able to cope up with the regular intake of medications, healthy diet, exercises, etc.
Keeping a track of blood glucose levels when one is stressed helps in making a note of the pattern. Trying relaxation techniques such as deep breaths, yoga, meditation, spending more time with loved ones, friends and family, going out for walks in a park, playing with pets, practicing hobbies, listening music, going for trips, etc. may help with stress relief.
If nothing helps, taking a help by consulting a psychiatrist may be a good idea, wherein medications may be prescribed, counselling sessions may be advised, if needed.

Smoking & Alcohol consumption:

Smoking can increase the risk of complications of Diabetes with conditions such as heart and kidney disease, stroke, eye problems, foot ulcers, nerve damage, etc. Hence, avoiding smoking can decrease the risk.
Alcohol consumption can raise blood glucose levels. Cutting down the frequency and amount of alcohol intake would be a good idea in Diabetic individuals, as a few beverages such as beer, wine may contain sugar content. Avoiding alcohol intake on empty stomach, avoiding dehydration, eating snacks along with alcohol are important.

Regular health checkups:

Diabetes can increase the risk of heart disease. Hence, getting HbA1c (average blood sugar in last 3 months), cholesterol levels, blood pressure, ECG, etc. checked regularly is important to prevent complications.
Keeping a track of blood glucose levels by checking regularly can help in making a note of a pattern in relation to meals, exercises, medications, etc. Based on this pattern, the habits, duration and time of exercise, time and portion size of meals, etc. can be modified accordingly for a healthier lifestyle and normal blood glucose levels.

Lifestyle changes to control Diabetes