Diabetes is a chronic condition that affects a large number of people worldwide.

According to the International Diabetes Federation, approximately 463 million adults were living with diabetes in 2019, and this number is expected to rise to 700 million by 2045. Diabetes can lead to serious health complications, including heart disease, nerve damage, and kidney disease, among others. However, it is possible to manage diabetes and prevent or delay these complications by making certain lifestyle changes.

Here are 15 lifestyle changes that can help people with diabetes lead healthier lives:.

1. Exercise regularly

Physical activity can help improve insulin sensitivity and glucose uptake in the body, leading to better blood sugar control. It can also help lower blood pressure and cholesterol levels, reducing the risk of heart disease.

Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Consult your doctor before starting any exercise program, especially if you have complications related to diabetes.

2. Follow a healthy diet

Eating a balanced and nutritious diet can help manage diabetes and improve overall health. Focus on foods that are low in calories and high in fiber, such as fruits, vegetables, whole grains, and lean protein sources.

Avoid processed and sugary foods and drinks, which can cause blood sugar spikes. Consult a dietitian to develop a personalized meal plan that suits your individual needs and preferences.

3. Manage your weight

Maintaining a healthy weight can help improve insulin sensitivity and reduce the risk of complications related to diabetes. Losing even a few pounds can make a significant difference in blood sugar control.

Aim for a body mass index (BMI) of less than 25 if you are a non-Asian adult or less than 23 if you are an Asian adult.

4. Monitor your blood sugar levels regularly

Checking your blood sugar levels regularly can help you understand how your body responds to different foods, medications, and activities. It can also help you detect and manage high or low blood sugar levels before they become severe.

Work with your doctor to determine how often you should test your blood sugar and what your target levels should be.

5. Take medications as prescribed

If you have diabetes, you may need to take medications to help manage your blood sugar levels. Follow your doctor’s instructions carefully and take your medications as prescribed, even if you feel fine.

Do not skip doses or stop taking your medications without consulting your doctor first.

6. Quit smoking

Smoking can increase the risk of complications related to diabetes, such as heart disease and nerve damage. Quitting smoking can help reduce this risk. Consult your doctor for advice on smoking cessation strategies.

7. Manage stress

Stress can cause blood sugar to rise, making it harder to manage diabetes. Find ways to manage stress, such as meditation, yoga, or deep breathing exercises. Take time to relax and do activities that you enjoy.

8. Limit alcohol consumption

Alcohol can cause blood sugar to fluctuate and interfere with the effectiveness of medications used to manage diabetes. Limit your alcohol consumption to no more than one drink per day for women and two drinks per day for men.

Consult your doctor for advice on safe alcohol use.

9. Get enough sleep

Lack of sleep can cause blood sugar to rise and interfere with insulin sensitivity. Aim for 7-9 hours of sleep per night and establish a regular sleep schedule.

Avoid or reduce caffeine and alcohol intake before bedtime, and create a relaxing sleep environment.

10. Stay hydrated

Drinking enough water can help flush out excess sugar from the bloodstream and prevent dehydration. Aim for at least 8 glasses of water per day, and avoid sugary drinks that can cause blood sugar spikes.

11. Protect your feet

Diabetes can cause nerve damage and poor blood flow to the feet, increasing the risk of foot ulcers and infections. Check your feet daily for any signs of redness, cuts, or sores, and wear comfortable shoes and socks that fit well.

Consult a podiatrist for regular foot checkups.

12. Practice good oral hygiene

Diabetes can increase the risk of gum disease and tooth decay. Brush twice a day using fluoride toothpaste, floss daily, and visit your dentist regularly for checkups and cleanings.

13. Stay up-to-date with vaccinations

People with diabetes are at a higher risk of infections and complications related to certain diseases, such as flu and pneumonia. Stay up-to-date with vaccinations recommended by your doctor to protect yourself from these infections.

14. Follow a regular checkup schedule

Regular checkups with your doctor and other healthcare providers can help detect and manage any complications related to diabetes early on.

Follow a regular checkup schedule and discuss with your doctor any concerns or questions you may have regarding your health.

15. Join a support group

Living with diabetes can be challenging and stressful at times. Joining a support group can help you connect with others who share similar experiences and provide emotional support and practical advice.

Consult your doctor or diabetes educator for information on support groups in your area.