Dealing with diabetes on a daily basis can be difficult. Therefore, it is important that people are equipped with the knowledge and skills to manage their diabetes so that they can live well and avoid complications. Here are some simple steps to keep the condition under control.
Blood glucose and blood sugar are interchangeable terms, and both are crucial to the health of the body, especially for people with diabetes. Most diabetics will be familiar with the terms blood glucose, blood glucose test, blood glucose level and blood glucose meter. Testing your blood glucose with a blood glucose meter can help you effectively manage your diabetes and make informed decisions about your diet, activity and, if you adjust your insulin, dose requirements.
Blood pressure monitoring is important whether you have diabetes or not. However, high blood pressure is a major risk factor in developing heart disease, stroke and other complications of diabetes. That's why it's important to monitor your blood pressure and make necessary lifestyle changes as needed. There are several ways to lower blood pressure, including losing weight and exercising regularly.
Physical activity is a general term that includes any exercise that increases energy expenditure and is an important part of diabetes management. Exercise has been shown to improve blood glucose control, reduce cardiovascular risk factors, contribute to weight loss and improve overall well-being. Moderate-intensity aerobic activity basically means exercising at a level that increases your heart rate and makes you sweat. This includes a multitude of sports. For example:
- Walk fast
– Light jogging
- Bicycles
- Rowing
– Play tennis or badminton
– Water aerobics
The less time you spend sitting, the better it will be for your health. Sedentary behavior, such as sitting or lying down for long periods, increases your risk of weight gain and obesity, which in turn can also increase your risk of chronic diseases such as heart disease and diabetes.
Eating right and maintaining a stable weight is especially important for people with diabetes, and reducing waist size will help improve your blood sugar levels and reduce your risk of diabetes complications. Losing weight can help improve your body's ability to respond effectively to insulin resistance, but if it's not helping you improve your blood glucose control, that doesn't mean you should give up. Losing weight and then maintaining a healthy weight are important life choices – whether you have diabetes or not. Track your weight, body fat, body water, muscle percentage and bone mass using a diagnostic scale.
Regulating stress levels is an important part of diabetes management. When you feel stressed, your body releases stress hormones, such as cortisol and adrenaline. This should give you an energy boost for a “fight or flight” response. But the hormones actually make it harder for insulin to work properly, known as insulin resistance. Because no energy can get into your cells, your blood sugar level rises.
In times of stress, it's even more important to take care of yourself and treat yourself kindly. Getting enough sleep and exercise, as well as rest and relaxation time in your routine, will help you cope better with stress.
• Train. It's a cliché for a reason:exercise really gets your body to release feel-good hormones like endorphins, which make you feel less stressed.
• To organize. Stress can occur when you feel overwhelmed by the number of tasks that need to be done or deadlines that need to be met. Writing a to-do list or time management strategy can help you focus on completing each task.
• Breathe. Stress and anxiety can affect how you breathe, which has a continuous effect on how your body and mind feel. Taking a few deep breaths can slow your breathing and heart rate, relax your muscles and calm your mind
• Take a time out. When you find that stress is affecting how you feel or behave, it may be time to step back and spend a few minutes focusing on yourself. Do something you enjoy, such as reading a book or listening to music, or find a trusted friend or colleague to talk to about how you're feeling.
