Diabetes is one of the most common lifestyle diseases that has taken over the world today. With our erratic work schedules and eating habits many people all over the world contract diabetes. There are two types of diabetes but a basic symptom of diabetes is high sugar levels. This occurs when your body cannot effectively transport sugar from the blood into the cells. When left unchecked, it can cause a lot of problems.
While you should consult a doctor and get on medication, there are easy and simple things you can do daily basis that will help you control your blood sugar levels.
Here is a list of 7 things you can do to at home:
1. Test your sugars daily- You should follow the policy of “what can be checked, can be kept in check”. Regularly measuring your blood sugar levels will help you control them. It will also help you determine a pattern, if you keep monitoring your sugar levels and recording them down, you will be able to adjust your meals and medication. It will also help you determine how your body reacts to certain foods.
2. Sleep- Although sleep seems like a basic requirement, getting good sleep and enough rest is important to maintain good health. Poor sleeping habits or lack of sleep can affect blood sugar levels. It can also result in insulin sensitivity which is a symptom of diabetes. Lack of sleep leads to an increase in appetite and results in weight gain. Sleep deprivation causes an increase in cortisol levels but a decrease in the release of growth hormones. These hormones play a vital role in maintaining blood sugar levels.
3. Exercise- If you exercise regularly you not only lose weight, but you also tend to burn the excess sugar present in your body. Working out leads to insulin sensitivity, which in turn helps your body break down and use the sugar present in your bloodstream. If you have blood sugar control problems, you can check your sugar levels after a certain workout and see how your body reacts to it. Depending on your reaction you can plan your workout routine. The best forms of workouts are: walking, swimming, dancing and running.
4. Control your carbs- Your body is known to break down carbs into sugar or glucose after which insulin moves the sugar into cells. When you eat a lot of crabs, your insulin might not be able to move all the produced glucose cells, this causes your blood sugar levels to rise. The easiest way to control this is by counting your carbs o using a food exchange system. Controlling your diet and planning your meals helps in maintaining a stable blood sugar level.
5. Stay hydrated- Drinking plenty of water helps you keep your blood sugar levels in check. Your kidneys also help flush out excess sugar in your body through urine. So, drinking water regularly helps rehydrate your blood, which in turn lowers blood sugar levels.
6. Control your stress levels- Stress can adversely affect the blood sugar levels of an individual. When you are stressed, cortisol and glucagon hormones are secreted, these hormones cause your blood sugar levels to go up. Studies have proved that exercise and meditation help your body relax and that helps control blood sugar levels.
7. Increase your fiber intake- Fibers tend to absorb sugar and slows down the digestion of carbs. It also causes a gradual rise in blood sugar levels. But one must be careful of the type of fibers you eat. There are two fibers: insoluble and soluble. Soluble fibers are known to lower sugar levels, but one should take it in moderate amounts.
All of the above should be done after consulting your doctor. There are two types of diabetes, Type 1 and Type 2. As each case is unique and so your doctor will help you find the perfect fit for you. Since diabetes is a lifestyle disease, if you exercise some control over yourself and change up the way you live, it will not bother you. A good diabetic routine might even help you feel healthier. So, remember to keep a check on yourself!
Caption: Diabetes is one of the most common lifestyle diseases but if you keep a check on yourself, you can get it under control!
Tags: Diabetes, Lifestyle disease, Diabetes control, Diet and exercise.
Author: Sukanya Mohanty
Image: Google images