Diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin levels or cannot efficiently use the insulin produced, which leads to elevated blood sugar levels.
According to the World health organization (WHO), 422 million people are suffering from diabetes worldwide, with 1.5million deaths directly attributed to diabetes each year.
Common symptoms of type 1 and type2 diabetes include: Increases thirst, frequent Urination, extreme hunger, weight loss, fatigue and weakness. Uncontrolled diabetes might lead to many health complications such as nerve damage, eye and foot problems as well as possible kidney damage.
However, the good news is, diabetes can be controlled through healthy eating and regular physical activity! Of course, some medical treatments might be required along the way under the supervision of a physician too.
Here are Right Bite’s top recommendations to maintain blood sugar levels:
- Eat regularly by having 3 meals and 2 snacks per day, this helps in maintaining blood sugar levels.
- Avoid skipping meals; skipping meals can make you hungrier!
- Maintain a healthy weight: Weight loss in overweight and/or obese individuals with type II diabetes helps in improving blood sugar levels!
- Choose healthy carbohydrates: Consume plenty of whole grain options such as brown rice, whole grain bread, vegetable, legumes.
- Cut down on simple sugars such as fruit juices, jam, soft drinks, candies.
- Limit fruits such as dates, mangoes and watermelon as their sugar is quickly absorbed by our body in comparison to other fruits
- Control intake of starchy vegetables such as peas, carrots, corn & potatoes.
- Watch food portions to monitor your calorie intake.
- Keep a record of what you eat and drink.
- Exercising helps in burning calories, this leads to weight loss and helps in maintaining body weight.
- Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose.
- A target of at least 150-minutes per week of moderate-intensity physical activity is important in managing your diabetes. Examples of exercise include walking, swimming, dancing, playing tennis
- Always check your blood sugar levels prior to doing any type of exercise. If your blood sugar levels are ≥ 250 mg/dl with or without the presence of ketones; one should not exercise.
These management strategies can have a great positive impact on blood sugar levels! Simple steps and lifestyle changes will not only help in keeping diabetes at bay, but also improve how you feel!