10 Ways To Keep Your Diabetes In Check

There are many ways to reduce the symptoms and control your blood sugar, in some cases without needing to resort to drugs. A good diet, active lifestyle and healthy habits are essential to feeling good and keeping this common disease under control. Here are ten ways you can feel better and keep your diabetes in check.

Eat smaller meals

Part of keeping your diabetes in check is controlling your weight, and it's impossible to control your weight without a little portion control. Eating huge amounts of food pushes your blood sugar up more and requires more insulin, which leads to insulin resistance and diabetes.

Try using smaller plates or bowls and giving yourself a serving around 80% of what you normally eat. You can always eat more later if you're still hungry, but you may find that in fact you were eating a lot more than you needed. Remember, if you need to loosen your waistband after every meal then you're doing it wrong!

Cook at home

It's easier to control what you eat if you eat at home, and easier to track the sugar content and calories when you know exactly what's gone into your meal. The options in restaurants are usually heavy on the butter and cream instead of lean meat and vegetables, and fast food is just about the worst thing you can eat for your diabetes and general health.

Cook from scratch at home as much as possible instead of eating processed food that cooks in the microwave, and take your lunch to work with you instead of eating out.

Avoid carbohydrates

Eating carbohydrates raises your blood glucose, while fat and protein do not, which means the amount of insulin you need to take depends on what kind of food you've eaten. A simple way to control your diabetes and keep your blood sugar level without taking insulin all the time is to have a meal low in carbohydrates.

Meat, fish and vegetables are all low in carbs and high in protein, and full of healthy vitamins and minerals. Go for brown bread and rice instead of white since they're low GI and will keep your blood sugar from spiking as much.

Eat more fiber

Fiber slows down your digestion process, which means the glucose from your food reaches the blood stream gradually and your blood sugar stays at a steadier level. Slower digestion also helps your body absorb more nutrients, and fiber restricts the absorption of cholesterol in your blood stream.

It is recommended that men eat 30-35g of fiber a day and women eat 20-25. Foods that are high in fiber include beans, lentils, many different kinds of fruits and vegetables, and oatmeal. Oatmeal with blackberries and raspberries would make a perfect high-fiber, diabetes-friendly breakfast.

Rethink your drinks

It's essential for diabetics to limit their sugar intake, and sugar can be hiding in some unlikely places. If you take sugar in your morning coffee or tea then you'll be able to regulate your diabetes much more easily if you cut it out, and low-fat milk will keep your weight down.

Soda and energy drinks are obviously full of sugar, but did you know that many 'health' smoothies have added sugar? And although fruit juices are good for you they contain high levels of natural sugars.

Stay active

The blood flows around the body slower in diabetics, and if you spend too much of the day sitting down it makes the problem worse. Regular activity increases your circulation and helps your body use insulin more efficiently, so it can reduce the amount of insulin you have to take.

Gardening, cleaning the house and walking the dog are all good ways to stay active, and somebody's got to do them. If you hate gyms then go out for a walk or a swim instead, or join a class like dance or tennis.

Wear a fitness tracker

You can't be sure how active you really are unless you measure how much you're doing. Some people walk back and forth a lot during the day while others are mostly sat at their desks, and that will affect the amount of exercise you need to do to compensate.

Taking the stairs instead of the elevator or going for a walk during your lunch break all have an impact on your health, and using a fitness tracker or pedometer will show you how much you've improved and motivate you to keep going.

Stop smoking

Smoking increases the risk of diabetes, so if you're on the cusp then quitting could be a factor in preventing you from getting full-blown diabetes.

Even if you're already diabetic, smokers tend towards a variety of complications including kidney problems, stroke, circulation problems and heart disease. And if you need any more encouragement, smoking is an incredibly expensive habit!

If you have trouble giving up then ask your doctor about nicotine patches or nicotine gum, which alleviate the cravings.

Check your blood sugar regularly

Every person is different, and you want to see how your body reacts at different times and to different foods. Don't just check your blood sugar before or after meals but throughout the day if you want to get a full picture of how your body absorbs glucose, then your doctor can adjust your insulin if necessary.

Also check your blood pressure and cholesterol, if you're able to do that at home. It's not necessary to check every day, but every few weeks is helpful. Diabetics need to keep their blood pressure lower (at most around 130/80) because they're already at higher risk of heart disease.

Get as much help as you can

Lifestyle changes aren't easy, and you will need the support of your friends and family to help you stick to your goals. Most places have meet-ups for diabetics, especially helpful if you've been recently diagnosed and want advice from some old hands. Ask your doctor to refer you to a nutritionist to get advice on your diet, and remember to take regular trips to the optician.

Take good care of yourself, and your diabetes won't stop you living life to the full.