Diabetic lifestyle hacks are those small healthy tweaks that add-up to big improvements in your wellbeing.
1. Choose Eggs for Breakfast
“Eggs are a real super food, full of protein, nutrients and it is an integral part of diabetic lifestyle hacks” says our diabetologist. They’re high in vitamins A, D and B12, vital for healthy teeth, bones, muscles and a strong immune and nervous systems. Eat with wholemeal toast, not white, to reduce your risk of coronary heart disease.
2. Five Minutes of Fun
“Listen to a favourite song or watch a funny YouTube clip. Whatever makes YOU happy, do it – it is a simple yet crucial part of your diabetic lifestyle hacks,” says our TV doctor Rongan Chatteriee. “Research shows that regularly doing things you love makes you more able to cope with stress. One thing I’ve realised in nearly 20 years of seeing patients is that we have massively over-complicated health. We think that everything we need to do for our health takes a lot of time and effort – involving doing things we don’t enjoy. It doesn’t have to be this complicated.”
3. Wash Your Toothbrush
We’ve said this before and we’ll say it again – it harbours 1,000,000 bacteria, including potentially dangerous E. coli, warn scientists at the University of Manchester, U.K. To kill these bugs, rinse the head regularly with boiling water, insists Dr Ron Cutler, a microbiologist at Queen Mary University of London. Or pop it in the top of the dishwasher each week.
4. Don’t Miss Your Health Checks. #1 When It Comes, to Diabetic Lifestyle Hacks
A major reason for the rise in life expectancy in recent decades is improvements in healthcare, so make the most of them. Go for regular prescribed screenings – for cervical, bowel and breast cancer – have any recommended vaccinations. Get health issues checked promptly by your GP or ask your pharmacist for advice.
5. Check in on Your Mental Health
Answer the five questions on the NHS Every Mind Matters for tips and advice on the state of your mental wellbeing, plus any changes you can make to help improve it.
6. Wash Your Hands – This Isn’t New!
“After mixing with others (especially at work or in a pub or on the transport), clean hands with soap and water for as long as it takes to sing Happy Birthday twice,” says our pharmacist, Angelo Chalmers. Soap and water works best and is also safest to use, but when on the go, carry hand gel.
7. Pump Up Your Probiotics
“As well as aiding gut health, they could keep colds at bay. They’re thought to kill or inhibit the growth of harmful bacteria and boost the immune system,” says Chris Newbold, Head of Clinical Nutrition.
8. Lift Weights – Don’t Shy Away – Diabetic Lifestyle Hacks
Resistance training a couple of times a week helps build muscles, which weaken as we age. “This usually starts by our late 40’s,” says GP Dr Melanie Wynne-Jones, “but we may not notice it until we’re older, when it makes us frail and more at risk of falling.” More muscle means we burn more calories when we move. Use hand weights and your body weight with exercises such as squats and press-ups to help strengthen muscles, bones and help regulate blood pressure.
9. Have a Hot Bath an Hour Before Bed
The body temperature drop you have in the 60 minutes after a bath can help promote sleep. Research suggests a regular 12 minute soak helps your heart, improves blood flow and this conditioning will give you something to look forward to after you put down your phone and switch off your devices for the night. Only structure can help you fight anxiety and boredom.
10. Turn off the TV when You Eat. Succeed with Diabetic Lifestyle Hacks
If you can hear yourself chew, you’ll eat less, say scientists at Brigham Young University and Colorado State University. They conducted three tests to see how the sound of munching affected consumption and found we’re more aware of what we’re eating if we are paying attention to it and we can hear ourselves doing it!
11. Sprinkle a Teaspoon of Seeds on your Food
Give your heart and brain a boost with flax, sunflower and pumpkin seeds. They’re little powerhouses of vitamins, minerals, protein and fibre, as well as omega-3 fatty acids. That’s two teaspoons a day, 60 teaspoons a month. Good enough – that’s a ten year extension on life and it didn’t cost anything!
12. A Gentle Jog
The American Journal of Sports Medicine reported that a weekly jog (less than 6mph, no more than 50 minutes) reduced risk of death from cancer by 23% and cardiovascular disease by 30%. Running faster or for longer doesn’t seem to lower risk further.
13. Get Outdoors – Get Sunlight – Get Your Diabetic Lifestyle Hacks Right
“Daylight stimulates serotonin, the happy hormone,” says psychologist Susan Scott. ‘This increases positivity and motivation. Plus, in the evening, it’s converted to the sleep hormone melatonin, so you’ll sleep more soundly too.”
14. Write Down Positive Thoughts
“Research clearly shows that feeling grateful boosts happiness,” says psychologist Susan Scott. “Every evening write down three things that you are grateful for, such as – my train arriving on time or the opportunity to commit a selfless act. Gratitude generates positivity which in turn makes hope spring eternal. This immediately makes facing dark, chilly days more bearable or routine mundane days brighter. Plus, it also helps switch off the stress-response mechanism.”
15. Go to Bed 15 Minutes Earlier is an Important Diabetic Lifestyle Hacks
“Over a month, this adds up to an extra night’s sleep and more time for your body to repair itself”, says sleep guru Dr Neil Stanley. “This could have a noticeable impact on your performance and mood.”
E369 – Diabetic Lifestyle Hacks for the Recession – diabetic.today