TOPIC 4 : Managing Diabetes
You can manage your diabetes by taking care of yourself in various ways.
The diabetes management plan, a strategic mix of lifestyle modification, healthy diet and activity, along with medication is what your doctor will plan out based on your needs and lifestyle.
Setting small actionable steps is integral to diabetes management. It helps you measure progress and celebrate every action done.
Here are 5 action steps for each week for a start. Make sure you add a healthy difference to each step.
1) Eat healthy - You have choices—lots. Choose a lot of non-starchy vegetables, minimize added sugars and refined grains, and whole, minimally processed foods. Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt. Eat foods with more fiber, such as whole grain cereals, breads, crackers, rice, or pasta. Choose foods such as fruits, vegetables, whole grains, bread and cereals, and low-fat or skim milk and cheese. Drink water instead of juice and regular soda. Ask your doctor for a dietary fiber supplement (put an emoji of a cup with Horlicks plus on it) as a healthy replacement to fried snacks and fast food to manage your hunger pangs.
2) Exercise - Breaking up sedentary time with light activity can help reduce health risks while netting you stronger muscles and burning calories. 150 minutes of exercise in a week. Start slow by taking 10 minute walks, 3 times a day. Twice a week, work to increase your muscle strength. Use stretch bands, do yoga, or try push-ups.
3) Medicine - Have medicines as instructed by your doctor
4) Monitor- your blood sugar level readings. Keep a record of your blood sugar numbers.
5) Adapt to better habits- Sleep well for 7 hours. Quit habits like smoking. Tobacco use can increase blood sugar levels and lead to insulin resistance. Watch your alcohol intake as it can affect pancreas ability to secret insulin. Drink responsibly.