Diabetes mellitus is a condition that results from disturbed carbohydrate metabolism. People living with diabetes they must modify their lifestyle to maintain health and prevent complications. In fact, lifestyle modification is the cornerstone of management. Here are some tips that you can incorporate into your daily routine.
1. Diet modification
A healthy dinner plate consists of a balanced diet consisting of half a portion in the form of vegetables, a quarter of a portion in the form of whole grains, and a quarter of a portion in the form of lean proteins and healthy fats. Simple and refined carbohydrates and saturated fat should be avoided or minimized as much as possible. Drink an adequate amount of water daily to prevent dehydration and support kidney function.
2. Regular exercise
It is important to include both aerobic activities such as brisk walking, swimming, cycling; and strength training activities such as weight training, calisthenics, etc. You should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise.
3. Give up alcohol and smoking
Along with the effects on the liver, we should know that alcohol can affect blood sugar levels and interact with diabetes medications. Dietary self-control tends to be poor during alcohol consumption. It is important to stop drinking alcohol. Quitting smoking helps reduce the risk of cardiovascular disease and various types of cancer, the incidence of which is significantly higher in people with diabetes.
4. Adequate sleep and stress management
Getting 7-8 hours of quality sleep each night is important for our overall health. Implementing stress reduction techniques such as meditation, deep breathing exercises, yoga, journaling, etc. they help improve our mood and keep us motivated to face the challenge of diabetes.
5. Maintain a healthy weight
If your BMI is over 25, focus on losing weight. Aim for a waist circumference of < 90 cm for men and < 80 cm for women. Even a modest 5% weight loss can significantly improve glycemic control.
6. Regular monitoring of glucose levels
Check your blood glucose levels regularly to keep them in the desired range, ie 80-130 mg/dL before meals and <180 mg/dL after meals. Hba1c is an integrated measure of glycemic control and maintaining an Hba1c <7% reduces the risk of diabetes complications to a great extent.
7. Regular health checks
Diabetes is a chronic condition. You should have regular meetings with your health care team, including doctors, diabetes nurses, nutritionists, diabetes educators. Regular adjustment of medication or insulin dosage is necessary to achieve and maintain treatment goals.
Additional tips
Regular vaccinations are needed to prevent lung infections. Good foot care and regular dental checkups are also an important part of holistic care.
Diabetes management is an ongoing process, and treatment should be a personalized plan that works best for you. Regular discussions with your healthcare team help you achieve your treatment goals and improve your quality of life.
Author: Dr. Varun Suryadevara, Endocrinologist, MBBS MD Internal Medicine DM Endocrinology, Apollo Hospitals, Bangalore