Diabetes can affect the way your body processes sugar.Being overweight is one of the risk factors that puts you at a higher risk for the condition.Drugs and injections are sometimes used to treat the condition, but most of the treatment options are lifestyle-based.Managing your condition with a healthy diet, exercise, and lifestyle changes will be recommended by your doctor.Making changes early on can help if you have been diagnosed with the condition or want to avoid it.
Step 1: Don't skip meals, follow a regular eating schedule.
People with diabetes can be harmed by skipping meals.A consistent meal schedule will keep your blood sugar stable.Don't skip breakfast.Pack some snacks that you can eat throughout the day if you work a lot and are always on the go.
Step 2: Fruits and vegetables should be eaten at least 5 times a day.
The best way to prevent and treat diabetes is with a mostly plant-based diet.You should include at least one serving of either in your regular meals or snack on them throughout the day.They include squash, corn, peas, and potatoes.These are not good for people with diabetes.Half of your plate should be filled with fruits and vegetables, according to the CDC.
Step 3: Lean sources can provide you with your protein.
Without much saturated fat, poultry, fish, beans, nuts, and lentils are all good for you.Red meats and processed foods should be prioritized.Remove the skin if you eat poultry or fish.
Step 4: Whole grain products can be used for complexCarbohydrates.
It won't cause your blood sugar to go up.White and enriched flour products should be replaced with whole wheat and grain types.Brown products are better than white ones.White rice and bread have enriched flours.
Step 5: 30 grams of fiber a day is all you need.
A high-fiber diet can help prevent diabetes.The recommended amount of fiber is found in fruits, leafy vegetables, and whole grain products.Doctors recommend that you get as much of your food as you can before taking fiber supplements.
Step 6: As much sugar as you can eliminate from your diet.
Sugary desserts, soda, and other products should be avoided.It's a good idea to check nutrition labels on everything you buy because some foods contain more sugar than you realize.Adults should limit their sugar intake to 25 to 35 grams per day.If you have diabetes or prediabetes, you should be below that limit.Natural sugars are the same as added sugars.You have to limit added sugars.Foods that are high in refined flours and saturated fats should be avoided.
Step 7: Limit your daily salt intake to 2,300.
Salt raises your blood pressure.If you consume more than 2,300 grams of salt per day, you could be at risk for heart disease and diabetes.The American Heart Association has lowered its recommendation for people at risk of diabetes and heart disease.It would be better for you if you follow this guideline.
Step 8: Most days of the week you can exercise for 60 minutes.
Diabetes can be prevented and treated with physical activity.If you want to get between 30 and 60 minutes of moderate exercise, you need to do it at least 5 days per week.Your body can regulate your blood sugar with regular exercise.It's a good idea to join a local team or club to get more exercise.
Aerobic exercises help you burn calories and lower your blood pressure.Aerobic exercises include walking, running, biking, swimming, and kickboxing.You can build your workout routine around these exercises.If you aren't used to working out, start slow.If you try to run a long distance on your first day, you could hurt yourself.
Step 10: While you rest build muscle to burn calories.
Strength and weight training are important.Building some muscle will help you lose weight.When you are first lifting weights, focus on proper form and start with light weights.If you lift too much weight, you could hurt yourself.
Step 11: There are other types of physical activity that you can do.
There are many ways to get more exercise.Take the stairs instead of the elevator.You will get more exercise from these.
Step 12: Keep a healthy weight.
Being overweight increases your risk of diabetes.Do your best to reach and maintain a healthy weight by talking to your doctor.Maintaining a healthy weight is a major step in preventing and reversing diabetes.You can lose weight by following a healthy diet and exercising.Stick to the schedule.
Step 13: It's possible to reduce stress.
Stress can cause cardiovascular problems and make diabetes worse.If you manage your stress and anxiety, it will benefit your health.You can reduce your stress levels by doing relaxation exercises.
Step 14: You have to get at least 7 hours of sleep a night.
Sleep can help lower your risk factor for diabetes.Do your best to get a good night's sleep.It's a good idea to do relaxing activities for an hour before bed.Read instead of playing on the computer or phone.
Step 15: Moderate drinkers should drink alcohol.
Alcohol can increase your risk factor for diabetes.Don't drink more than 1-2 drinks per day to avoid problems.
Step 16: Don't start at all if you want to quit smoking.
Smoking raises your risk factor for diabetes.It is best to quit smoking as soon as possible.Avoid starting if you don't smoke.
Step 17: Bitter melon will lower your blood sugar.
If you eat it regularly, it could help control your blood sugar.
Step 18: You can lower your blood pressure by using ginseng.
This is a common treatment for high blood pressure.Ginseng can help improve your condition.
Step 19: Gingko leaf extract can be used to improve circulation.
Negative health impacts can be caused by diabetes, especially to your feet.Gingko extract can help improve circulation.
Step 20: Lower your blood pressure by eating garlic.
Studies show that fresh garlic lowers blood pressure.If you already have diabetes, this could prevent it.
Step 21: It is possible to control your blood sugar with the help of the plant.
In some Asian countries, the use of elia supplements is used to treat diabetes.
Step 22: Discuss a berberine supplement with your doctor.
Traditionally, the supplement berberine has been used as a blood sugar stabilizer.Before you add this supplement to your diet, you should speak with your doctor about any potential side effects or interactions with other drugs.