Diabetes is a chronic disease that affects millions of people worldwide. It is a condition that affects the body’s ability to produce or use insulin, causing an increase in blood sugar levels.

Uncontrolled diabetes can lead to serious health problems, including heart disease, kidney damage, blindness, and nerve damage. However, with proper management and treatment, people with diabetes can live healthy and productive lives. In this article, we will discuss two saviors that help keep sugar in check and manage diabetes.

Regular Exercise

Exercise is an essential component of managing diabetes. It helps lower blood sugar levels, improve circulation, and reduce the risk of heart disease. Regular physical activity also helps control weight, which is crucial for people with type 2 diabetes.

Exercise improves insulin sensitivity, which means the body can use insulin more effectively to regulate blood sugar levels.

There are different types of exercises people with diabetes should try. Aerobic exercise, such as brisk walking, swimming, cycling, or jogging, is beneficial for controlling blood sugar.

Resistance training, such as weight lifting or bodyweight exercises, helps build muscle mass and strength, which improves insulin sensitivity and blood sugar control. A combination of aerobic and resistance training produces the best results.

It’s important to note that people with diabetes should be careful when starting an exercise program. They should consult their healthcare provider to determine the right exercise intensity, frequency, and duration.

They should also monitor blood sugar levels before and after exercise to prevent hypoglycemia (low blood sugar).

Healthy Eating Habits

Diet plays a crucial role in managing diabetes. It’s essential to eat a balanced diet that provides all the necessary nutrients, including carbohydrates, proteins, fats, vitamins, and minerals.

People with diabetes should aim to eat foods that have a low glycemic index (GI). The GI measures how fast and how high a particular food raises blood sugar levels. Foods with a low GI are slowly digested and absorbed, causing a gradual and steady increase in blood glucose.

In contrast, foods with a high GI are quickly digested and absorbed, causing a rapid increase in blood sugar levels.

Some examples of foods with a low GI include non-starchy vegetables (such as leafy greens, broccoli, and cauliflower), whole grains (such as brown rice, quinoa, and steel-cut oats), legumes (such as lentils, chickpeas, and kidney beans), and fruits (such as apples, berries, and citrus fruits). It’s also essential to limit or avoid foods with a high GI, such as sugary drinks, processed snacks, white bread, and white rice.

Along with choosing the right foods, people with diabetes should also pay attention to their portion sizes and meal timing. Eating smaller and more frequent meals throughout the day can help prevent blood sugar spikes and crashes.

It’s also important to stay hydrated by drinking plenty of water and limiting alcohol and sugary beverages.

Conclusion

Managing diabetes requires a multifaceted approach that includes regular exercise and healthy eating habits. These two saviors help keep sugar in check and manage blood glucose levels, reducing the risk of complications and improving overall health.

However, it’s essential to work with a healthcare provider to determine the right exercise program, diet plan, and medication regime to suit an individual’s needs and goals. With proper management, people with diabetes can lead happy, healthy, and fulfilling lives.