Every year, World Diabetes Day is an important event to raise awareness of the global health crisis caused by diabetes. On November 14, 2024, the theme is “Breaking Barriers, Bridging Gaps,” which highlights the need for accessible, affordable, and quality care for all people with diabetes. This requires reducing the disparity in diagnosis, prevention, and management, emphasizing that with the right interventions, people with diabetes can live a comfortable and healthy life.
In honor of World Diabetes Day 2024, it is important to focus on practical and actionable steps for better diabetes management. Diet and lifestyle changes are key to controlling blood sugar levels, improving overall health, and preventing diabetes-related complications. Nutritionist Rupali Datta suggests some simple changes you can make to manage your blood sugar levels.
Also Read: 5 Khichdi Recipes That Can Help Regulate Blood Sugar Levels
Diabetes can be treated with a good diet.
Photo Credit: iStock
Here are 10 important diet and lifestyle changes for anyone managing diabetes:
1. Eat a balanced, low-glycemic diet
The glycemic index (GI) measures how quickly a food raises blood sugar. For diabetes management, it is important to focus on foods with a low GI, which release glucose slowly into the bloodstream. These include whole grains, legumes, non-starchy vegetables, and fruits such as apples, pears, and berries. Avoid refined carbohydrates and sugary snacks that cause rapid blood sugar spikes.
2. Increase Fiber Intake
Fiber helps regulate blood sugar levels by slowing sugar absorption and reducing insulin spikes. Diabetics should include a variety of fiber-rich foods in their diet, such as vegetables, fruits, nuts, and grains. Aim for at least 25-30 grams of fiber per day, as it not only helps control blood sugar but also supports digestive health and heart health.
3. Portion control and eat carefully
Portion control is important for managing blood sugar and weight. Diabetic patients should avoid overeating, which can cause blood sugar levels to rise. Mindful eating – focusing on food and eating slowly – can prevent overeating and improve digestion. Using smaller plates, avoiding double meals, and paying attention to hunger cues are all simple but effective strategies.
4. Stay Hydrated
Drinking enough water is important to manage diabetes. Dehydration can cause high blood sugar, as the body tries to compensate by producing more sugar. Aim to drink at least 8 cups of water a day. Avoid sugary drinks, soda, and excessive caffeine, as they can cause blood sugar fluctuations and dehydration.
5. Include Healthy Fats
Healthy fats, such as those found in olive oil, avocados, nuts, and fatty fish (such as salmon and mackerel), are important for heart health, which is especially important for diabetics who are at risk of cardiovascular disease. These fats can also help you feel fuller for longer and prevent overeating. Just be mindful of portion sizes, as fat is calorie dense.
Also Read: Diabetes Diet: This Refreshing Tomato Juice Can Help Manage Diabetes Too (Recipe Inside)
6. Exercise regularly
Physical activity is one of the most effective ways to manage blood sugar levels. Exercise helps increase insulin sensitivity, allowing cells to absorb glucose more effectively. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling, along with muscle-strengthening exercises twice per week. Always check your blood sugar levels before and after exercise to prevent hypoglycemia.
7. Manage Stress
Chronic stress can cause blood sugar levels to rise by triggering the release of stress hormones like cortisol and adrenaline. To manage stress, incorporate relaxation techniques such as yoga, meditation, deep breathing, or even a hobby you enjoy. Staying mentally balanced not only supports blood sugar control but also improves your overall health and quality of life.
8. Get enough sleep
Lack of sleep can affect blood sugar control by interfering with insulin function. Aim for 7-9 hours of quality sleep each night to improve overall health and support your body’s ability to regulate glucose levels. Establish a consistent sleep schedule, avoid caffeine in the evening, and establish a relaxing bedtime routine to improve sleep quality.
9. Monitor Blood Sugar Level Regularly
Monitoring your blood sugar regularly is important to understand how your body responds to certain foods, activities, and medications. By consistently tracking your blood glucose levels, you can make informed decisions about diet, exercise, and medication adjustments. Talk to your healthcare provider to determine the best monitoring schedule for you.
10. Work Closely with Health Care Providers
Finally, diabetes management is a team effort. Regular check-ups with your health care provider, including a diabetes specialist or dietitian, can help you stay on track with your diet, medications, and lifestyle changes. They can also help you adjust your treatment plan if necessary. Regular visits ensure you have access to updated information and support to manage the condition effectively.
By using these 10 diet and lifestyle changes, people with diabetes can improve their quality of life, prevent complications, and gain control over their health.
