What is the best way to control diabetes?

By UGAH MATHEW -

The best way to control diabetes (especially type 2 diabetes) is through a combination of diet, exercise, medication (if needed), and lifestyle changes. Here’s a comprehensive approach:

1. Eat a Balanced Diet

  • Control Carbs: Choose complex carbs (whole grains, vegetables, legumes) and avoid refined carbs (white bread, sugary foods).
  • Increase Fiber: Fiber helps slow sugar absorption and improves blood sugar control.
  • Healthy Fats & Proteins: Include lean proteins (chicken, fish, tofu) and healthy fats (avocados, nuts, olive oil).
  • Portion Control: Eating smaller, balanced meals helps prevent blood sugar spikes.

2. Exercise Regularly

  • Aerobic Exercise: Aim for at least 150 minutes per week of walking, swimming, or cycling.
  • Strength Training: Helps improve insulin sensitivity and muscle mass.
  • Stay Active Throughout the Day: Avoid sitting for long periods; take short walks after meals.

3. Monitor Blood Sugar Levels

  • Check Regularly: Tracking blood sugar levels helps identify patterns and adjust habits.
  • Know Your Target Range: Work with a doctor to set personalized blood sugar goals.

4. Take Medications as Prescribed

  • If prescribed, take diabetes medications or insulin consistently.
  • Do not adjust doses without consulting a doctor.

5. Manage Stress and Get Enough Sleep

  • Reduce Stress: Chronic stress raises blood sugar. Practice deep breathing, meditation, or hobbies.
  • Sleep Well: Aim for 7-9 hours of quality sleep; poor sleep can increase insulin resistance.

6. Avoid Smoking and Limit Alcohol

  • Quit Smoking: Smoking worsens insulin resistance and heart disease risk.
  • Limit Alcohol: Excess alcohol can affect blood sugar and interfere with medications.

7. Regular Health Check-ups

  • Get routine blood tests for A1C, cholesterol, and kidney function.
  • Check for diabetes-related complications (eye exams, foot checks).

Would you like a specific meal plan or exercise routine for diabetes control?

Ugah mathew Friday From ogun State Nigeria

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