Living with diabetes doesn’t have to slow you down. There are plenty of ways to monitor the disease and its most frustrating symptoms. Moderate exercise and well-balanced meals can prevent hypertension and deterioration of your organs, giving you the long-lasting, fulfilling life you deserve.
Eat Regular Meals
If you’re living with diabetes, don’t skip out on your meals! Having at least three healthy meals will help you balance out your appetite and your glucose levels. This is especially beneficial for your insulin intake.
Cut out Unhealthy Fats
Saturated fats aren’t the best food choice for any diet but for those who have diabetes, they are a strict no-go. Stick to healthier fats like avocado or raw, virgin olive oil that get stored in your healthy cells and help you save more energy for later. Besides, avocado is better pepperoni anyway.
Eat Slow Burning Carbs
Slow-burning carbohydrates are better for a diabetic’s blood glucose levels. Fast-burning carbs that are high in sugar get absorbed into the blood stream quicker, which will make your sugar levels skyrocket. Opt for beans, vegetables, whole grains, and other members of slow burning carbs group.
Eat a Lot of Fruits and Veggies
Fruits and vegetables give the body a surplus of vitamins and minerals that are essential to a diabetic’s needs. Natural sugar is the best possible option when you need to satisfy a sweet tooth as processed sugars aren’t great for your health, diabetic or not. To feed your diabetic body well, eat five portions of fruits and veggies per day.
Make Room for More Beans
Beans really are the miracle fruit. They barely affect a person’s blood glucose levels and keep your cholesterol in a balanced state. They’re also high in fiber which is great for the digestive system. And, you can eat them in pretty much anything. Chili, scrambled eggs, tacos, or mixed into some roasted veggies; beans are the best!
Don’t Skimp on the Fish
Fish is a great source of omega vitamins that help prevent heart disease. Eating three portions of fish per week can decrease a diabetic’s risk of developing cardiovascular problems. Sardines, mackerel, and salmon are the best options for a healthy meal for a person who has diabetes. Yep, that means have some sashimi.
Those who are living with diabetes are at a much greater risk of heart disease and strokes, so cutting back on your salt intake is a must. Herbs and spices make the perfect substitute when your food needs a little flavor. It’s also important to cut back on processed foods since they contain over 50% additives and a lot of that is sodium.
Drink in Moderation
Drinking in moderation is always the responsible thing to do but for a diabetic, it’s absolutely mandatory. Besides all the sugar in alcohol, there’s an ever bigger reason why diabetics shouldn’t imbibe too much; it’s not a good idea to mix alcohol with your medication, as well as insulin intake. Alcohol also packs on the pounds, which can make it difficult to maintain a healthy goal weight.
Step up the Aerobics
Low-volume aerobic exercise is a recommended practice for anyone who is living with diabetes. Aerobics help the body better utilize insulin effectively and moderate blood circulation throughout more regularly. It also helps lower blood glucose and blood pressure levels.
Rollerblading Has its Benefits
Rollerblading will give you the same health benefits as aerobics, except it’ll also give your thigh muscles and glutes a great workout at the same time. For anyone who struggles with diabetes and doesn’t enjoy exercise, rollerblading is the perfect option. It’s a fantastic way to get the exercise you need while having fun and spending time with friends.
Dance for Your Diabetes
Dancing is a great way to regulate your blood circulation, get your heart pumping stronger, and strengthen your bones. Dancing is also a recommended activity for those with diabetes because of the lack of pressure involved with being athletic. One awareness organization, Dancing for Diabetes, uses this exact method to get support and spread the word on the disease.
Take a Long Walk
Taking up to three walks a day can help you maintain your diabetes. Each walk only has to last about ten minutes, but you should give it all you have for the short period of time! Taking a few strolls throughout the day will help strengthen the bones in your ankles and your joints.
Remember to Stretch
Common symptoms of diabetes often include lack of flexibility and moving in slow motion. By remembering to stretch, you’re preventing any exercise-related injuries that could become chronic and you’re also increasing the blood flow to your joints. Stretching is one of the most important activities a diabetic could fit into their schedule.
Choose Low-Fat Dairy
Low-fat dairy options will help cut back on the calories in your diet. Diabetics need to set a weight goal, not for cosmetic purposes but for health reasons. After you’ve been diagnosed with diabetes, it’s important to keep tabs on your BMI. Opting for low-dairy milk will also give you the calcium your bones need.
Cook with the Right Oil
Cooking with canola or extra virgin olive oil are two of the best options for those living with diabetes. These specific types of oil are rich in omega-3 fatty acids and are low in saturated fat. They’re the best choices for cooking at home. And olive oil tastes great, too.
Stay Away from High-Calorie Drinks
Sodas and flavored, carbonated beverages are packed full with unnecessary calories, amongst many other chemicals even the most healthy person doesn’t need. These types of beverages can increase your risk for cardiovascular disease and can raise your level of diabetes if aren’t already taking insulin shots. Soda will raise a diabetic’s blood sugar quite quickly.
Exercise Portion Control
Exercising portion control can be a good way to keep the right amount of healthy food on your plate. If you pre-portion your meals and eat at a slow pace, you can regulate your appetite and metabolism. A special trick: Use small plates and you’ll trick yourself into thinking you’re eating more than you actually are. It really works!
Keeps Tabs on Your Blood Pressure
Keeping tabs on your blood pressure is the best way to make sure you’re in the right shape. Avoid hypertension by checking yourself once a day, preferably in the evenings right before bed. Once it becomes a habit it’ll seem less like a chore and more like a life-saving technique.
Diabetics have an increased risk of tooth decay and gum disease, so it’s best to make a habit out of flossing. Keep your gums strong and clean so you can prevent any damage or unsightly disease from developing in the future. As an added bonus, you’ll also keep the pearly whites shining bright!
Get To Know Your Dentist
Just like flossing on a daily basis, getting your mouth examined by a dentist once every six months is essential to living with diabetes.Taking care of your teeth and gums at home is pretty easy, but let the professional do the hard work and keep you from getting gum disease indefinitely. It takes a team of doctors to keep you in perfect shape and the dentist is one of the most important.
Eat for Healing
Eating to heal doesn’t necessarily mean that your diabetes will be cured, but there is a specific diet that can make it seem that way. The Healing Foods Diet will decrease inflammation in your body and lower blood glucose levels and eliminate any toxins that diminish energy levels. Eating for healing will replace the bad fats with the god fats and balance your body’s pH levels.
Dine with People You Like
If you’ve reached a stagnant point in your diet and you’re not too excited about our meal plan, try dining with people that you enjoy eating with. Sometimes having great company is the perfect sugar substitute, that’ll come along with great conversation and a few laughs. If you’re surrounded by the right people they’ll support your nutritional choices and indulge with you!
Coordinate Meals with Your Meds
Coordinating your meals and your medication will optimize the effect they have on your body. Avoid excessive sickness and keep your sugar levels from rising by placing the two hand in hand. A diabetic’s body should get establish a routine that it can identify and growth with over time.
For those who struggle with diabetes, it’s especially important to keep your body hydrated. Drinking more than enough water to decrease your chance of nerve damage and kidney disease is important. Water is also a key factor in managing blood glucose levels.
Eat More Fiber
Eating a diet high in fiber may be recommended for anyone on a strict diet, but a diabetic diet should never skip out on these necessary grains. Fiber controls a diabetic’s high sugar levels and reduces the risk of digestive problems. It also eliminates any excess belly fat that can be tough to get rid of.
Maintain Your Goal Weight
Focusing on nutrient-rich foods will help you maintain your desired weight. By keeping tabs on your weight you’ll be able to balance your glucose and sugar levels at the same time. A goal weight doesn’t have to conform to what society expects you to weigh, it just needs to be a healthy number that benefits your diabetic diagnosis.
Learn From A Therapist
Earlier we noted that it’s important to create a team of doctors to deal with diabetes and a therapist should be included on that team. There are many important coping skills and lifestyle techniques that a therapist can offer someone who is struggling with a life-long illness. It can be tough to find a third party objective that gives you the proper emotional support you need, so a mental health therapist could be extremely helpful.
Take Advantage of Support Groups
The idea of one-on-one therapy can be unsettling for some people, but there are other options to explore. Support groups offer a sense of community and understanding amongst their members while giving the guidance you need to cope with diabetes. It’s a great alternative for mental health care that doesn’t come with the pressure of talking alone for an hour.
Get Regular Eye Exams
It’s important to have regular eye check-ups when living with diabetes. Diabetics are at risk of the developing weakened blood vessels in the eyes due to high glucose levels, making it a top priority in your self-care plan. The results of a simple eye exam can indicate many health problems or progressions in a diabetic’s body.
While it’s true that a diabetic needs to supplement their diet with plenty of fruits and vegetables, many processed juices are high in unnatural sugar. Unless you plan on investing in an at-home juicer, we suggest staying away from the store-bought brands that are packed with toxic additives. Go organic and squeeze your own fresh juice.
Make Time for More Yoga
Making time for some light yoga is one of the best choices any diabetic could make. Yoga is great for the joints and increases blood circulation throughout the body. It’ll also enhance the amount of flexibility your body can achieve even if you’re only increasing the difficulty level at a moderate pace.
Explore the World of Gardening
If yoga isn’t your thing or you’re looking for another activity to add to your daily routine, gardening would be the perfect option. Gardening outdoors provides diabetics with a surplus of Vitamin D and is equivalent to a one-hour gym session. It’s also a great source of stress relief and a sure-fire way to grow own organic veggies that’ll factor into your diet.
Stay Away from Cigarettes
This one is a no-brainer. We don’t have to tell you that smoking is bad, but eliminating the amount of smoke you find yourself around is also crucial. Second-hand smoke presents its own risks, but for a diabetic, it’ll pollute your body with toxins that are dangerous to your health. If you absolutely must be around smoke, stay hydrated in any environments that allow smoking.
Establish a Self-Care Plan
With all of the health tips and nutritional recommendations you’ve been given, it might be a good idea to a construct a self-care plan. Putting together a team of doctors, finding a meal plan you’re happy with, and discovering your favorite physical activity will help you reshape your life in a positive way.
Check Up on Your Feet
Another doctor to consider getting acquainted with is a podiatrist. Regular check-ups will ensure healthy blood circulation and monitor your foot reflexes. For those with Type 2 diabetes, it’s essential that you perform your own check-ups each night after you take off your shoes. It’s better to catch any issues early on so that a doctor can intervene.
Stick to Natural Sugars
Maintaining a low-sugar diet doesn’t mean that a diabetic shouldn’t eat any sugar at all. Fruits will give you the natural sugars you need, just make sure to exercise portion control. The better you get at keeping your sugar levels down, the more energy you’ll have and the better you’ll feel.
Consume All Types of Nuts
The beauty of choosing nuts as your go-to snack food is the variety. Every type of nut has its own health benefits, and luckily for diabetics almost every type of nut will reduce your risk of heart disease and lower cholesterol. Peanuts, walnuts, cashews, and macadamias are the best options for those with diabetes.