What would you do if your doctor told you that you have diabetes? You may feel sad, angry or afraid to think about how to live life with this chronic disease. However, do not give up because it does not mean the end for you. You can still live a healthy and meaningful life until dusk. All you have to do is make a small change in lifestyle (which may not be healthy) and strengthen the spirit to face those challenges.
Here are the things you should do:
1. Healthy, Balanced Diet
Individuals with diabetes can consume the same foods as those without diabetes with just a little adjustment. In fact, there is no need to prepare separate meals or buy delicacies. In fact, family members can enjoy healthy and nutritious food together. Start by choosing different types from each food pyramid group without affecting its taste or substance. If you are overweight, choose foods that are low in fat and calories (and salt, to reduce the risk of high blood pressure).
Make sure to eat plenty of fruits, vegetables and whole grains and drink water – make it a habit to consume at least 2 servings of fruits and 3 servings of vegetables such as carrots, cabbage and cauliflower daily. Drink 6 to 8 glasses (about 2 liters) of water (not juice or carbonated beverage) daily. Make sure you have adequate fiber intake (about 20-30 grams a day) in your diet. Good sources of fiber include cereals, whole grain breads, legumes, fruits and vegetables. Foods high in fiber help lower your blood glucose levels and cholesterol levels, thus reducing the risk of heart disease.
2. Continue To Be Physically Active
Like eating a healthy diet, exercise is the ‘backbone’ in the management of diabetes. Diet and exercise can help control your weight and lower blood glucose levels (by making your muscle cells more sensitive to insulin). Exercise can lower blood cholesterol levels and high blood pressure, thus reducing the risk of cardiovascular (heart) disease. In addition, it will help you feel better (through the release of good hormones, endorphins, from your brain) and improve your overall health (especially the heart, lungs, muscles, bones and joints).
You do not need to join a fitness club or buy expensive equipment to get a good workout. Walking fast is a good exercise. You can also cycle, swim or do private push-ups and / or aerobics in your living room. Before you start, please consult your doctor to find out if you can exercise and what activities are safe for you. If you are just starting out, start with 5 minutes a day and gradually add more time. Set a goal to do moderate-intensity exercise for at least 30 minutes, 3 to 5 days a week. You need to exercise longer and more often if you want to lose weight.
3. Lose Weight
Studies show that if a person suffers from diabetes, obesity, weight loss by 10 percent can increase his or her life expectancy by lowering the risk of death due to all diabetes-related diseases (including heart attack and stroke). Overweight also helps control diabetes by making the body more sensitive to insulin, thus lowering blood glucose levels. It can also improve blood lipid profile and reduce high blood pressure.
To lose weight, you must eat less and be more physically active. It is to reduce your energy intake from food (by reducing food intake, avoiding fats or oils in your diet).
4. Make Sure Normal Blood Glucos Levels
Diabetes affects your daily blood glucose levels. Persistent high blood glucose levels will damage your body and will lead to complications. Thus, keeping your blood glucose levels at normal levels (recommended) can help prevent or slow down this dreaded complication. Now, you can monitor your blood glucose levels at home (or at work) using a portable glucometer. All you have to do is poke a little on the fingertips (or arms) and the results are known in less than a minute.
Monitor your blood glucose levels according to your doctor’s advice. Some diabetes specialists recommend a checkup before meals, 2 hours after meals, before or after exercise, before bed and when you feel unwell. Examinations at different times like these make you better understand how your blood glucose levels are affected by your food intake and physical activity, thus helping you (and your doctor) to manage diabetes in the best possible way. Importantly, with regular blood glucose tests, you can also detect low blood glucose levels (hypoglycemia), especially if you are taking insulin.
If you want to use supplements to control the excess sugar content in the body, you can take kapsul peria plus. It is specifically formulated to treat the problem of excess sugar in the body.