Living a healthy life doesn’t have to mean making drastic changes overnight. For those at risk of diabetes, small, consistent lifestyle adjustments can significantly lower the chances of developing the condition and help manage blood sugar levels effectively. Simply consider adding more fruits and vegetables to your diet, exercising a few times a week, and reaching a healthy weight. These little steps can make a world of difference in your health and diabetes management.
If you have a family history of diabetes or are at risk of becoming diabetic, follow this guide on preventing diabetes and managing your blood sugar.
Choose Your Food Wisely
Understanding what foods to avoid with diabetes is essential to maintaining stable blood sugar (or blood glucose) levels. Highly processed foods, sugary drinks, refined carbohydrates, and trans fats affect blood sugar and insulin resistance. If your diet is currently high in these food groups, focus on replacing them with nutrient-dense options like:
- Leafy Greens: Spinach, kale, and other greens are low in calories and carbohydrates.
- Whole Grains: Quinoa, brown rice, and oatmeal offer fiber that slows sugar absorption.
- Healthy Fats: Avocados, nuts, and olive oil help keep you satisfied and maintain steady energy levels.
Making these swaps doesn’t mean giving up your favorite meals. Instead, think of it as a way to get creative in the kitchen while prioritizing your health.
Practice Portion Control
Overeating, even healthy foods, can cause blood sugar spikes. Diabetes education often emphasizes the importance of mindful eating and portion control. Try these simple strategies to manage how much you eat and to lose weight:
- Use smaller plates to naturally reduce portion sizes.
- Avoid distractions like TV during meals to focus on hunger cues.
- Eat slowly to give your body time to signal when it’s full.
Stay Active With Regular Exercise
When it comes to exercise and diabetes prevention, consistency is key. Regular physical activity helps your body use insulin more efficiently and can lower blood sugar levels. Whether you’re a fitness enthusiast or just starting out, there are plenty of ways to stay active:
- Walking: A brisk 30-minute walk daily can work wonders.
- Strength Training: Building muscle helps your body burn glucose more effectively.
- Yoga: Gentle stretching and poses can reduce stress and improve overall health.
Remember, every step counts, and you don’t have to jump feet-first into an extensive fitness routine. Even small increases in daily movement, like parking farther away or taking the stairs, can contribute to better blood sugar management. As your body gets used to the increase in activity, you can start incorporating other practices, such as a 15 or 30-minute walk or taking a yoga class once or twice a week. Take your time building up to a fitness routine and prioritize exercises you enjoy.
Maintain a Healthy Weight
Enrolling in a weight management program can be one of the most effective ways to prevent diabetes. Excess weight, especially around the abdomen, is a significant risk factor for type 2 diabetes. By shedding even a small percentage of your body weight, you can improve your insulin sensitivity. Focus on sustainable weight loss through a combination of healthy eating and regular exercise. Be sure to speak with a health care professional before starting any new diets or fitness routines.
Stay Hydrated
Drinking water instead of sugary beverages is a simple yet impactful change. Sugary drinks can cause rapid blood sugar spikes, while water helps flush out excess glucose. Aim for at least eight (8) glasses of water daily, and try infusing it with lemon or cucumber for added flavor without added sugar.
Manage Stress
Stress can wreak havoc on your blood sugar levels. When you’re stressed, your body releases hormones like cortisol, which can increase glucose production. Incorporating stress management techniques such as meditation, deep breathing exercises, or even a favorite hobby into your daily routine can help keep your blood sugar levels stable.
Get Regular Check-Ups
Prevention is easier when you’re proactive. Regular check-ups with your health care team allow them to monitor your blood sugar levels and detect even the slightest of changes. When you can catch increases in blood glucose early, your doctor can recommend lifestyle changes or medications to control blood sugar and prevent other serious health problems.
Take Small Steps for a Big Impact
If you want to learn more about how to prevent diabetes and manage your blood sugar levels, contact the specialists at Spectrum Health Services. As part of our chronic health disease management program, we offer personalized care, education, and resources to help you stay healthy and avoid the risks associated with high blood sugar. All it takes is one small step — scheduling an appointment at one of our clinics in Philadelphia. We look forward to helping you enjoy a healthier future.