While it is important for everyone to consistently devote time and effort to properly caring for their health, it is an especially vital practice for those who have diabetes. In order to keep symptoms and negative effects of the disease under control, it is necessary for the diabetic to both learn how to take care of diabetes, and to also make the decision to put healthy lifestyle choices into practice on a daily basis.
If you have been diagnosed with diabetes, it is very important to recognize that you don’t have to passively allow the disease to victimize you; you can fight back by taking personal responsibility for your own health and well-being. The following list discusses several key strategies that can empower you to manage your diabetic condition, allowing you to live a long, healthy, and active life while coping with the disease. Learn How to Successfully Lose Weight fast and be as healthy as you can be .
1. Proper Diet: For the diabetic, a commitment to closely monitoring dietary habits is absolutely essential to obtaining and maintaining vibrant health. The key is to keep blood sugar levels within a healthy range by avoiding foods that will cause significant sugar imbalances, and by eating foods that help to stabilize blood sugar readings. A few general rules of thumb for a healthy diabetic diet are, first, eat plenty of protein. Protein rich foods such as lean meats, eggs, cheeses, green leafy vegetables, beans, and nuts generally do not cause spikes in blood sugar readings. Second, avoid simple carbohydrates. Foods such as sweets, breads, sugary cereals, chips, and white potatoes quickly convert to sugar in the body, causing spikes in blood sugar readings. Third, eat complex carbohydrate based foods such as whole grain oatmeal. Complex carbs convert much more slowly to sugar in the body, raising blood sugar more gradually, and keeping it within a more normal range. Fourth, eat several smaller meals per day instead of three big meals. This helps to curb food cravings, and stabilize blood sugar. Finally, do not skip meals! This is very important, as skipping meals will leave the body weak, and at risk of destabilizing blood sugar readings.
2. Regular Exercise: The famous fitness expert Jack LaLanne was known to say that he exercised even though he hated it because he liked living. Although exercise is hard work, the benefits are amazing! A regular exercise routine will help you to lose weight, increase heart and lung capacity, increase muscle tone, and help maintain stable blood sugar levels. You can choose the activity that motivates you most, but the best fitness routine is usually a combination of cardiovascular activity such as brisk walking, running, or bicycling, and activities that develop muscle strength and tone such as weight training. To get started, you can either join a gym and have one of the fitness trainers set up your workout, or you can get a good pair of sneakers, and begin walking on a daily basis. The important thing is to keep your body moving!
3. Daily Relaxation Techniques: An unfortunate fact of life in our fast paced society is that stress effects nearly everyone on some level. As more and more medical studies document the dangers of unmanaged stress levels on physical health, it is becoming increasingly important for people to learn ways to relax the mind and body. Focused relaxation not only reduces stress levels, but for the diabetic, it also promotes healthier blood sugar levels. Ways to relax include taking walks through the woods or along an ocean beach, listening to quiet music, reading a high interest book, meditation and prayer, having a cup of coffee or tea in a quiet setting, and focused deep breathing. The key is to take at least 20 to 30 minutes every day to simply relax in a quiet, focused manner.
4. Get Enough Sleep: The physical and mental value of getting adequate sleep every night cannot be over-emphasized. Lack of sleep is a major cause of the breakdown of the body, and for the diabetic, it can be especially threatening to good health. Make sure you are getting at least 7 or more hours of sleep every night in order to give your body a chance to recuperate and regain strength for the activities of the next day.
Putting these strategies to work in your life on a daily basis will encourage good health, and can work to alleviate the negative effects of diabetes. Good luck to you on your journey toward gaining and maintaining a healthy lifestyle!
By Sue Carrington