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Lifestyle Changes That Can Save You From Diabetes

Dr. Rakesh Kakkar 89% (3772 ratings)
Practical Course In Diabetology, Post Graduate Course In Diabetology, MBBS
Endocrinologist, Jammu  •  35 years experience
Lifestyle Changes That Can Save You From Diabetes

Diabetes is usually associated with the insulin and glucose absorption of the body. It is basically a digestive disorder where the body is not able to transport the glucose absorbed from the food to the cells, due to a lack of proper insulin production. This makes the blood sugar level rise.

Following are some of the changes that you can make to improve your blood sugar levels and keep your condition under control:

  1. Maintain a healthy BMI: Likewise, try to lose those extra kilos that may be weighing you down and increasing your sugar levels. You don't have to lose all the weight in one go, you can do so little by little. To lose weight gradually and consequently achieve a healthy BMI, you must have more of fruit and vegetables and less of sugary items and processed food along with exercising regularly.
  2. Have a fixed quantity of food: Apart from knowing the right foods to eat and the balance that you need to maintain between the different types, it is also important to know about portion sizes and carbohydrate count. This is because among the different food classes, it's chiefly carbohydrates that influence your blood glucose levels. So, you need to keep track of the amount of carbohydrates that you've consumed in order to arrive at the right insulin dosage. In addition to keeping count of your carbohydrate consumption, understanding the right portion sizes for the different types of food is also extremely vital for better management of your ailment.
  3. Control your stress: Stress is a risk factor for type 2 diabetes. When you're under stress, your body produces stress hormones (cortisol) that can cause your blood sugar levels (and even blood pressure)to rise. So, preventing or controlling stress becomes necessary to keep your diabetes under control.
  4. Stay fit with physical activity: The first lifestyle change you can make is to increase your level of physical activity. This can help you in burning extra calories, thereby keeping your blood sugar levels in check. Spending 30 minutes a day exercising is ideal. If you're not fond of exercising or don't have the time for it, even performing simple activities like walking, vacuuming or doing your laundry can help to lower glucose levels while burning calories.
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