Monitor your blood sugar regularly. Aim for at least daily checks, or as frequently as your doctor recommends. This gives you precise data to track your response to lifestyle changes.
Diet Adjustments
- Prioritize whole, unprocessed foods. Focus on lean proteins, plenty of vegetables, and whole grains. These offer sustained energy without blood sugar spikes. Limit refined carbohydrates and sugars. These are rapidly digested, leading to sharp increases in blood glucose. Think white bread, pastries, sugary drinks – cut back significantly. Choose healthy fats. Incorporate avocados, nuts, seeds, and olive oil into your diet for satiety and balanced blood sugar. Control portion sizes. Even healthy foods can raise blood sugar if consumed in excess. Pay attention to serving sizes to manage your intake.
Exercise Recommendations
Incorporate regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, spread throughout the week. Consult your doctor before starting a new exercise program.
Find activities you enjoy. This increases adherence. Walking, swimming, cycling – choose what suits your lifestyle. Gradually increase intensity and duration. Start slowly and gradually build up your fitness level to avoid injury. Listen to your body. Rest when needed and don’t push yourself too hard, especially when starting.
Hydration and Stress Management
- Drink plenty of water throughout the day. Dehydration can worsen blood sugar control. Carry a water bottle and sip regularly. Manage stress effectively. Stress hormones can impact blood sugar levels. Explore relaxation techniques like yoga, meditation, or deep breathing exercises.
Medication and Monitoring
Work closely with your doctor and diabetes care team. They can help adjust your medication dosage or recommend additional treatments if needed. Regular check-ups are crucial for monitoring your progress and making necessary adjustments to your treatment plan.
Sleeping Well
Prioritize sufficient sleep. Aim for 7-9 hours of quality sleep each night. Lack of sleep disrupts blood sugar regulation.
