To manage diabetes, physical exercise is key.
REPUBLIKA.CO.ID, JAKARTA — Diabetes is a serious condition in which chronically elevated blood sugar increases the risk of severe health problems such as heart disease, stroke, dementia and blindness. If you have been diagnosed with diabetes, it is important to follow your doctor’s advice to get and keep the condition under control.
That way, you can reduce the chances of developing major complications. According to dotker, this is the best habit to adopt if you have diabetes Eat This Not ThatWednesday (16/3/2022).
1. Exercise regularly
To manage diabetes, physical exercise is key. Exercise increases muscle size and makes muscles sensitive to insulin, which allows your body to make better use of insulin levels. American Diabetes The Association recommends exercising at least 150 minutes each week. It could involve something as easy as light walking. Experts recommend combining aerobic exercise and strength training for maximum health benefits
2. Eat a balanced diet
“Managing diabetes means keeping blood sugar levels healthy,” says the Academy of Nutrition and Dietetics.
Along with proper medication and physical activity, this also requires a balance of the foods you eat. Their tip is to eat a variety of foods, including lots of fruit and vegetables, healthy carbohydrates like whole grains, less fat and less salt. Observe regular meal times and pay attention to portion sizes.
3. Quit smoking
“Smoking is not healthy for anyone, but if you have diabetes, smoking is very risky,” says the American Heart Association.
If you diabetics and smoking, you are three times more likely to die from heart disease or stroke compared to non-smokers. You are more likely to cause nerve damage and develop kidney disease and you are more likely to increase your blood sugar levels.
4. Maintain a healthy weight
Being overweight increases the risk of type 2 diabetes, plus heart disease and stroke. If you already have diabetes, bring overweight can make your blood sugar more difficult to control.
“If you have diabetes, you may find your blood sugar levels are more manageable and you need less.” diabetes medicine after you lose weight,” says the US Centers for Disease Control and Prevention (CDC).
Many people who lose weight find they have more energy and sleep better too. According to the Mayo Clinic, losing just five percent of your body weight can result in better control of blood sugar, cholesterol, triglycerides, and blood pressure levels.
5. Keep stress under control
Stress raises blood sugar. This activates your primitive instincts to prepare fuel for fight or flight. Chronic stress can also lead to unhealthy behaviors that can worsen diabetes, including overeating, drinking too much alcohol, smoking, and lack of sleep. Experts recommend that everyone, especially people with diabetes, look for healthy ways to deal with stress, such as exercising, engaging in favorite activities, and practicing relaxation exercises.
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