managing a healthy lifestyle with diabetes

Learning to manage the different effects diabetes has on your daily life can be challenging. The good news is, with some practice, you can refine your health routine with a few tips from the team at Embassy Healthcare.

Your Diet is Essential

A poor diet can throw your blood sugar out of whack. Carbohydrates have the greatest effect on your blood sugar, so regulating your carb intake is essential for a healthy diabetic diet. Beware, there are probably lots of carbs in some of your favorite foods, including:

• Bread, rice and pasta
• Processed cereals
• Canned fruits
• Dairy
• Soda
• Potato chips
• Sugary sweets

It’s important to limit other things like saturated fat, cholesterol and sodium and consume more dietary fiber, omega-3 fatty acids, potassium, iron, calcium and Vitamin D. You can find these nutrients in foods like:

• Chicken and turkey
• Fish
• Avocadoes
• Eggs
• Low-fat milk and yogurt
• Fresh vegetables like peppers and asparagus
• Kale and other leafy greens
• Almonds, walnuts and peanuts
• Strawberries and apricots

Exercise Regulates Blood Sugar

Aerobic exercise and strength training will get your blood flowing, your heart pumping and your blood sugar under control. The American Diabetes Association recommends 150 minutes of moderate exercise per week. Make sure to check your blood sugar before and after exercise because the activity can affect your glucose level for up to 24 hours after your workout. Staying hydrated is essential, and it’s also a good idea to carry fast-acting insulin. Finding fun ways to exercise will help maintain your motivation. Here some ideas for moderate aerobic and strength exercises to get you started:

• Walking or jogging
• Cycling
• Swimming
• Water aerobics
• Dancing
• Tennis
• Resistance training
• Weight training

Finding Ways to De-Stress

Figuring out how to manage your diabetes can certainly be stressful. Finding healthy ways to cope will reduce high blood pressure and lower your heart rate. Logging your stress level while you take your blood sugar will help you spot patterns of behavior that are affecting your health. Once you identify your stressors, you can take steps to mitigate their effects. You can try relaxation techniques like:

• Yoga
• Meditation
• Breathing exercises
• Guided meditation

Embassy Healthcare offers comprehensive diabetic care to provide our residents with a healthy lifestyle. Call 888-975-1379 or contact us online to learn more.