At Advanced Internal Medical Group in East Hills, NY we understand that managing diabetes can be complicated and overwhelming. The New Year is an excellent time to make a fresh start in taking control of your health. Here are 5 tips to help you revamp your resolution toward a healthier you. According to the Centers for Disease Control, it is estimated that more than 130 million adults live with diabetes in the United States.
1. Get Active!
Starting a work out routine and exercising regularly is one of the most effective ways to not only maintain your sugar levels but weight as well.The American Diabetes Association (ADA) recommends 150 minutes of moderate intensity aerobic activity per week. As you become active your cells become sensitive to insulin so it functions more effectivly in lowering your glucose levels. Light walking is a wonderful place to start, but jogging, dancing and swimming are also effective options. Ensure that your consult with your Doctor on which options are best for you.
2. Cut Back on Alcohol
Drinking is individualized and there is no universal rule for how to do it safely when living with diabetes. Discuss your drinking habits with your doctor, they can provide you with advice and strategies that will benefit you. There are some significant warnings regarding the combination of alcohol and diabetes. Alcohol should not be combined with diabetes medication, this can lead to low blood sugar. This is because the liver produces sugar during meals and while you sleep. The liver then transports this sugar to the bloodstream in order to prevent or slow down a low blood sugar response. Alcohol interferes with this process. The volume and type of alcohol you consume also has an effect various effects.
3. Keep Up With Your Numbers
Over time, your blood sugar regulation may be changing in ways that are not immediately apparent. By keeping a blood sugar diary, you can observe trends over time that can assist you and your provider in making changes to your treatment that will improve your management. There are different ways to track your glucose levels, including a diabetes diary book, smartphone apps, and computer software.
4. Start a Healthy Diet
Plants provide vitamins, minerals, and carbohydrates to your diet.While carbohydrates are the primary source of energy, foods that are high in fiber have a positive effect on weight loss and reduce the risk of diabetes and other diseases.Your diet should include foods like tomatoes, peppers, beans, lentils, and whole-grain rice or pasta. You should avoid carbohydrates that are high in sugar and have little to no nutritional value, such as white bread, pasta, fruit juices, and processed foods. Not only will healthier foods positively effect your mood and wellbeing, it will also assist with managing your glucose levels.
5. Reduce Stress
Stress is a common occurrence in our society. Whether your paying bills, or having to deal with a difficult boss, it’s all the same. High levels of stress can even lead to the risk of developing kidney failure. Stress management isn’t just about finding ways to relax, it’s also about controlling blood glucose levels. Your body releases stress hormones when under pressure. These chemicals can alter the blood’s composition. When blood glucose levels increase, it makes diabetes more difficult to control.
Ensure that you consult your doctor with any questions or concerns. Contact us at 516-352-8100