Diabetics, these two simple expert-approved habits can help you manage blood sugar levels | Life-style News

Following certain lifestyle and eating habits is essential for management Diabetes. But what if we told you that doing just two simple things every day could make a big difference? If you’re wondering what it is, keep reading.

Regular physical activity has many benefits for diabetics. “Exercise helps improve insulin sensitivity, which means your body can use insulin more effectively. It also helps with weight management, reducing the risk of Prevents heart disease and enhances general health.

Aim for at least 30 to 45 minutes of moderate-intensity exercise at least 5 days a week. “7 days is always best… This may include brisk walking, cycling, swimming or even dancing,” said Dr Jozer Rangwala, Consultant Diabetologist at Narayana Hospital. Ahmedabad.

Consider incorporating the following activities into your routine

– Aerobic exercises: Aim for at least 150 minutes of moderate-intensity exercise per week, spread over several days, Dr. Covell said.

– Strength training: Do resistance exercises two to three times a week. “This can include lifting weights, using resistance bands, or performing body-weight exercises such as push-ups and squats. Strength training helps improve muscle strength, metabolism, and overall blood sugar control,” Dr. Covel stated.

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– Flexibility and balance exercises: Practices such as yoga, Pilates or tai chi can help enhance flexibility, balance and core strength, reducing the risk of falling and enhancing overall mobility.

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Always consult your healthcare provider before beginning any exercise regimen, especially if you have existing health conditions or diabetes-related complications, Dr. Covell urged.

Diet Is your diet healthy? (Source: Getty Images / Thinkstock)

Conscious and healthy eating

Eating a balanced diet is essential for managing diabetes. Experts stress that one should focus on incorporating plenty of fruits, vegetables, whole grains and lean proteins into their meals. “Limit foods high in refined carbohydrates and added sugars Unhealthy fats. “Instead, choose nutrient-dense foods that provide sustained energy and help control blood sugar levels,” Dr. Rangwala said.

Consider working with a registered dietitian to create a personalized meal plan that fits your dietary needs and preferences. “Also try to eat regular, evenly spaced meals and snacks throughout the day to keep your blood sugar levels stable. Avoid overeating when you eat.” tasting Dr Rangwala added.

Adopting mindful eating habits can greatly benefit individuals with diabetes by promoting healthy eating patterns and better blood sugar control.

Here are some tips to help you develop mindful eating habits

– Portion control: Pay attention to portion sizes and avoid overeating. Use measuring cups or a food scale to accurately portion your meals.

– Read food labels: pay attention to them Food labels And choose products that are low in added sugars, saturated fat and sodium, Dr. Covell said.

– Balanced meals: Incorporate a variety of nutrient-dense foods into your meals, including lean proteins, whole grains, healthy fats and plenty of vegetables. Aim to create balanced meals that include a mix of carbohydrates, proteins, and healthy fats.

– Slow down and enjoy: Take your time to savor each bite, paying attention to the flavors and textures of your food. Dr. Covell stressed that eating slowly can help you know when you feel full and prevent overeating.

Remember, keep Healthy lifestyle Diabetes management requires individual strategies. “Consult a health care professional or registered dietitian for personalized advice tailored to your specific needs,” Dr. Covell said.

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First uploaded on: 13-05-2024 at 09:24 IST

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