Although there are different ways to manage diabetes, there is still a great number of cases that exist. Prevention of Type 2 Diabetes requires commitment and an integrated and holistic approach for people to be able to live active, independent, and vital lives.
Lifestyle management is an important aspect of diabetes care which includes diabetes self-management education and support (DSMES), medical nutrition therapy (MNT), physical activity, smoking cessation counseling, and psychosocial care. Lifestyle changes are also often advised for people at higher risk of diabetes and those who are newly diagnosed with this condition. These include:
A. Dietary Changes
Nutrition intake is fundamental for everyone regardless if they have diabetes or not. However, for people with diabetes, it will be very beneficial if you know how food intake can impact your blood sugar by:
• Learning how to count carbohydrates and what portion size is appropriate for each food type;
• Planning for every meal to have a good mix of complex carbohydrates, fruits and vegetables, proteins and fats;
• Paying attention to the quality of fat that you choose;
• Talking to your diabetes healthcare team about how to best coordinate meal and medication schedules and;
• Avoiding sugar-sweetened beverages and any other simple sugar.
B. Exercise
The National Institute for Clinical Excellence (NICE) recommend taking either:
• 2 ½ hours of moderate intensity physical activity every week (such as brisk walking, cycling on relatively flat terrain, water aerobics, hiking, rollerblading, or using a manual lawnmower) or;
• 1 ¼ hours of intense exercise every week (such as jogging, swimming lengths, cycling either rapidly or over steep terrain, football, gymnastics, or skipping).
C. Weight loss
The National Institute for Clinical Excellence (NICE) also recommends overweight individuals to aim to lose weight gradually until a healthy BMI is achieved. A healthy BMI range is:
• Between 18.5 and 24.9
• Between 18.5 and 22.9 (for people of South Asian descent)
Weight loss can help reduce the risk of developing diabetes and can enable people, especially those who are overweight or obese to better control blood glucose levels. For those with a BMI above the healthy range, it would be recommended for them to aim a reduced weight by 5 to 10% over one year.
D. Medication
Insulin and other diabetes medications are designed to lower your blood sugar level when diet and exercise alone aren't sufficient. It is important to note that medications you take for conditions other than diabetes can also affect your blood sugar levels. Here are some important tips you can use when taking diabetes medication:
• Store insulin properly by keeping it stored in the fridge or at room temperature and throwing the vial away 28 days after opening;
• If your diabetes medications cause your blood sugar level to drop too low or if it's consistently too high, report it immediately to your doctor and;
• Always check with your doctor before taking any new over-the-counter medication, so you know how it may impact your blood sugar level.
E. Stress management
Stress has been recognized as a risk factor for Type 2 diabetes. When an individual is stressed, their body recognizes the threat response. Here are some tips that can help you easily manage different stressful situations:
• Look for patterns and try logging your stress level on a scale of 1 to 10, each time you log your blood sugar level;
• Learn relaxation techniques, prioritize your tasks, and set limits and;
• Learn new strategies for coping with stress and get help if needed.
In addition to the different ways to manage diabetes, you can also try incorporating Diabetasol in your daily meals to help regulate your blood sugar. Diabetasol is a meal replacement nutrition powder packed with 11 essential vitamins and 6 minerals. It is recommended for people with diabetes or pre-diabetes, and can also be used by people who want to lose or control weight. It contains Vitadigest, a combination of inulin fiber and slow digesting carbohydrate which helps regulate blood sugar by sustaining the energy release, hence it makes you feel full longer. The components of vitamins A, C, D, E and Zinc in Diabetasol also help enhance your immune system, making you less prone to infection.
By following these recommended lifestyle interventions and incorporating the use of Diabetasol, significant benefits can be achieved which can also help people be free from #Diabetiis.
To learn more about diabetes and get more #Diabetips, like and follow us on Facebook (hyperlinked to FB Page) and join our monthly #Diabetasolutions activities.