Diabetes mellitus is the seventh leading cause of death worldwide. If not managed well, this deadly disease may lead to kidney failure, cardiac illnesses and amputations. Here are some effective methods to manage diabetes:
1. Dietary changes.
Unhealthy eating habits involving processed and junk food along with excessively sugary drinks result in hyperglycemia (abnormally high blood glucose concentration). Eating refined carbohydrates and unsaturated fats leads to elevated triglyceride levels which negatively impact levels of insulin in the body. Patients with type-2 diabetes mellitus are advised to eat leafy green vegetables and fruits enriched with Vitamin C. Studies reveal that food sources rich in antioxidants and essential vitamins help regulate blood glucose concentration and blood pressure as well, preventing hypertension which is a major causative agent of prediabetes. A balanced diet also inhibits obesity.
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2. Regular exercise.
Exercise is a proven way for diabetes control. Several researches reveal that physical inactivity elevates the chances of developing diabetes. Yoga, aerobic exercises along with strength training are extremely beneficial in increasing insulin sensitivity in the body. This in turn means that receptors on target organs are able to receive insulin better, preventing glucose build up in the bloodstream. Exercise also increases the body’s overall metabolism and strengthens muscles, allowing glucose to be utilized normally for energy. This helps maintain a normal glycemic index, which prevents progression or worsening of diabetes. The American Diabetes (ADA) recommends at least two hours of moderate exercise per week.
3. Stress management.
During the “fight-or-flight” response induced by stress, the stress hormones released result in insulin imbalance. The stress marker, cortisol, causes a surge in blood glucose levels, leading to accumulation of glucose in the bloodstream. This can severely worsen the condition of a diabetic patient. It is crucial to manage stress in order to control diabetes. Several stress reducing techniques such as mindful meditation, reading, relaxation skills and yoga can help improve hormonal balance within the body. This means that the levels of hormones affecting diabetes, such as glucagon and insulin, stay within the normal range. According to endocrinologists, stress management positively impacts glucose homeostasis.
4. Getting adequate sleep.
It is no surprise that long-term sleep deprivation has been linked to severe hormonal imbalance. Constant sleep loss in the body leads to insulin resistance and hyperglycemia, along with unhealthy dietary habits caused by abnormally increased appetite. During the stage of restorative sleep, insulin metabolism is improved along with glycemic control. It is advised to sleep at least seven to nine hours each night, especially for diabetic patients. Getting adequate sleep benefits these patients by preventing a surge in blood glucose concentration and insulin levels, particularly after having a meal. Moreover, better sleep enables individuals with diabetes to exercise more, and also helps control cortisol levels by reducing stress buildup. Sleeping better also prevents an individual to regulate their weight by avoiding overeating, which in turn helps regulate the body’s normal glycemic index.
5. Drinking enough water.
Studies conducted by the Diabetes Community in the UK suggest that high water intake greatly helps reducing hyperglycemia among diabetic patients as excess glucose is removed from the bloodstream through urine. Drinking enough water also prevents dehydration, which is common among diabetic patients as high glucose levels draw out body fluids. Moreover, individuals with diabetes type 2 who consume lots of water are less likely to drink hazardous sugary drinks, which lowers the risk of elevated glucose levels in the body. Water also helps in weight regulation and preventing obesity, leading to an improved control over high-blood-sugar symptoms.
Manage diabetes by following these tips.
Until Next Time,
Team Doctor ASKY!