Being healthy for diabetes is more difficult than being healthy for other diseases. There are many reasons, such as the long-term effects of type 2 diabetes and complications from having it, that can make life complicated. It’s hard to keep up with your blood sugar levels even if you do everything right. If there were some advice on how to stay healthy for people who have diabetes, then this article would be a great place to start reading!
Do not smoke. This might seem like common sense, but some smokers are unaware they have diabetes. Smoking is one of the biggest risk factors for developing type 2 diabetes. People who smoke regularly or frequently forget to stop smoking. Smoking can cause damage to the pancreas, which can lead to high blood sugar levels. While tobacco use has been banned in many countries, people still smoke. A large number of smokers have Type 2 diabetes.
Drink lots of water. Drinking too little water can increase your risk of getting Type 2 diabetes. As your body uses water, it breaks down stored fats into glucose, sending glucose into your bloodstream. Most people get enough hydration from food alone. However, drinking adequate amounts of water is also important during exercise because your body loses fluid when working out. Even with a thirst quencher drink, water will never replace the liquid that keeps you going.
Get active. Exercise may help to balance your blood sugar, reduce weight gain, improve your cholesterol level, and improve your sleep patterns. Many people don’t like having to go to the gym, so try walking, biking, dancing, rollerblading, etc. Make sure you do at least 150 minutes/week of moderate-intensity aerobic activity—this can be done just about anywhere, no matter what your fitness level is. Aim for 30 minutes/day of vigorous activity, such as jogging, brisk walking, skipping rope, and sprinting. The American Heart Association recommends 2–3 hours/week of moderate to vigorous aerobic activity for optimal heart health.
Eat healthy foods. Foods that contain carbohydrates, protein, and fat can all contribute to maintaining good blood sugar control. Choose whole grains over processed ones, foods rich in fiber (which promotes healthy gut bacteria), fruits and vegetables, and low-fat dairy products. Try to enjoy healthy snacks on occasion, such as nuts, dried fruit, or fresh berries. Avoid eating too much sugar and refined carbs because these things can spike insulin levels.
Have a positive attitude. In addition to eating well, exercising, and avoiding stress, a positive attitude helps prevent depression, fatigue, and anxiety, and makes you more productive. Some people find taking medicine such as Metformin helps with diabetes. It does not work for everyone; check with your doctor about whether you need to take medication.
In conclusion, staying healthy for those who have Type 2 diabetes can take effort! You can’t change the fact that you’re sick, and you’ll need to manage your diet and lifestyle to ensure proper diabetes management.
This post was originally published on Medscape Medical.
About Dr. Robert Kukenberger
Robert J. was born on May 5, 1956 in Washington DC. He graduated summa cum laude from Georgetown University College (BA and MS) in 1976 and started his medical career with internships at the NIH Clinical Centre on Aging in Alexandria, VA. After completing residency in internal medicine in 1980 and fellowship in geriatrics in 1983, he obtained his MD degree from Harvard Medical School. His interest in the field of Gerontology led him to pursue a PhD study in aging research in 1993 at Yale University, where he completed an MSc in human development, behavior, and aging from 1995 to 1997. He completed his DPhil degree with distinction from Yale University in 2006. Robert now serves as senior associate professor and head of division of endocrinology at New York Presbyterian Hospital in Manhattan, NY. He shares knowledge, skills, expertise, innovative techniques, and strategies through educational programs, conferences, workshops, seminars, and retreats worldwide. More information on Endocrine Care can be found by visiting www.endocrinecare.net
