Here are 5 steps to make your life with diabetes much better.
Tip #1. Knowing your diabetes. It is very important to know what is managing diabetes and what it can do to your body. If you have never been to a teaching program or if you feel like you need a refresher course, ask your healthcare provider to send you to an official diabetes teaching program. Knowledge is strength for your diabetes care.
Tip #2. Knowing your blood sugar. It’s very important to understand and know what happens to your blood sugars during the day or with the food. So, please check your blood sugars, monitor them and report back to your healthcare provider.
Tip #3. Stay alert with food and know how different kinds of carbohydrates will affect your blood sugars. This is a great source of support and strength to you, when it comes to controlling and managing diabetes and to know the effect of food.
Tip #4. The next thing on the list is exercise. If there is only one tip you want to pick from the five tips we are suggesting, be sure this is the one. This is the most important thing you can do for yourself and for your diabetes. Please spend atleast 15 to 20 minutes at a time, 5 to 6 times a week, to take care of yourself and your diabetes.
Tip #5. Finally, stress management and sleep. Stress management and sleep have a big impact on your blood sugars. Not sleeping well, being stressful all the time, will increase your blood sugars as much as, as if you’ve had a big chocolate cake. Please make sure you get enough sleep at night and learn how to deal with daily stresses.
A few more tips to help you manage your type 2 diabetes.
If you already have diabetes, you can manage your symptoms with a low carb diet and avoid those high spikes in your blood sugar level. Diabetes is directly affected by the amount of carbohydrates we consume. So when checking nutritional facts labels, make sure that you are checking out total carbohydrates and not just the sugar content.
When you are looking at sugar and the product has a very high content of sugar grams, this probably means there’s more refined sugars or possibly more added sugars and it may not fit into your carbohydrate plan for your diabetes.
‘15’ is really what’s considered the magic number, 15 grams of carbohydrate is what is considered as one choice in the diabetic exchange program. By moderating the number of exchanges you have at different times of the day, you can try to help your blood sugar levels stay more consistent, avoiding those spikes and lows. All carbohydrates are not created equal and this is again where you want to check your nutritional facts labels.
The higher fibre a product has, the slower the body will digest it and ultimately proving a slower increase in the blood sugar level. Higher fibre foods are whole grains, fruits and vegetables. Vegetables don’t contain many carbohydrates regardless, fruits and whole grains will. Again it is important to check the nutritional facts labels and try to avoid the more processed than enriched products.
Our sugar, sweets, sour candies and snack cakes – these are carbohydrates as well. Try to be moderate about your portion sizes. If you have a nutritional facts label, try to stay under that ‘15’ grams. You’ll start to notice that things that have a lot of added sugar or concentrated in sweet, will have a smaller portion size and a larger carbohydrate amount; that’s where you have to play the checks and balance. Do you want to have that sweet piece of candy or cake but then maybe incorporate some other non-carbohydrate sources, for instance, proteins or your vegetables.
Other than the whole grains or fruits, dairy products also do contain a certain amount of carbohydrate and they are important to watch out for because they can increase your blood sugar levels. Dairy products normally are a good source of protein and they’re not as much of a spike in our blood sugar as you would find with refined grains.