Diabetes is a very common condition, affecting 1 in 10 adults globally and in the United States, with millions of others experiencing prediabetes. To help manage diabetes, follow these diet and lifestyle suggestions.
- Eat Three Balanced Meals a Day.
This seems like practical advice, but during busy times, we are more likely to skip meals and eat more empty-calorie snacks. Eating three meals per day can help make sure that your blood sugar stays stable and makes it less likely to have as many eating pitfalls as possible during hectic times.
- Get 7-8 hours of Sleep per Night.
It is easy to skimp on sleep to get more things done. Not getting enough sleep is associated with increased appetite and hunger, higher blood sugar, higher blood pressure, and more illnesses. Make sure that you get plenty of sleep.
- Be Active at Least 30 Minutes per Day
Invite friends to take a walk outside or play a game outdoors instead of sitting on the couch. Walking 10 minutes after a meal can help lower your blood sugar level. Other fun ways to add physical activity to your include signing up for a 5K (walk or run) , outdoor chores, such as yard work, a game of touch football, or visiting a park.
- Take your medications daily and get vaccinated.
Be sure to take your prescribed diabetes medication daily to avoid high and low blood sugar. Missing doses can cause you to feel unwell and damage your organs. Also, follow your medical provider’s advice for vaccinations for the flu, shingles, and pneumonia. Vaccinations are a proven way to avoid getting sick and lessen illness if exposed.
- Eat 25-30 g Fiber per day
Eating nutrient-dense fruit and vegetables can add fiber, which can help control how quickly sugar spikes occur, especially when eaten with protein-rich meat, cheese, and eggs. Fiber can also help decrease inflammation. Examples of high fiber foods include yams, squash, oranges, almonds, kale, brown rice, oatmeal, and leafy green vegetables.
- Drink Plenty of Water
Drinking water can help you maintain a good level of hydration and help control feel better throughout the day. Adding some flavor to your water with lemon or lime, cucumbers, or fresh ginger can make your drink more appetizing. Also, non-calorie sparkling waters can be included and adding fruit these is a fun and healthy way to celebrate.
- Drink Alcohol in Moderation
Alcohol is available in lots of forms during the holidays. A serving of alcohol is 1 ounce of hard liquor, 1 beer, or 5 ounces of wine. Moderate alcohol intake for a woman is 1 drink per day while moderate intake for men is up to 2 drinks per day. Alcohol has been shown to stimulate appetite and lessen inhibitions when it comes to food intake. People that drink alcohol are more likely to eat more calories than non-drinkers. In addition, drinking alcohol can cause blood sugar levels to drop.
- Practice Self Care
Taking care of yourself means knowing how to manage schedule to allow for time to recharge. It also means taking time to de-stress with a hot bath, a scented candle, or meditation. Take time to have some “down-time” and recharge.
- Take care of your feet
People with diabetes are more likely to develop nerve damage to their feet. It is very important to wear hard-soled shoes and house shoes to avoid stepping on objects and injuring your feet. Keep your feet well moisturized and wear socks. Report any open sore on your feet to your doctor immediately. Do not attempt to pick at sores on your feet.
- Control your stress
Get together with supportive friends and family members. If you are having a difficult time, reach out to a trusted friend or family member or keep a journal. Read a favorite book or watch a beloved movie. Excess stress can cause your blood sugar to spike and make your diabetes worse.
This article was written by Registered Dietitian Leslie Goudarzi, MS, RD, LD, CNSC
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