Diabetes is a chronic condition in which the body is unable to produce or use insulin properly. Insulin is a hormone that helps the body absorb glucose from the blood to be used as energy. Without adequate or effective treatment, guIa levels in the blood increase, which can lead to a variety of serious complications, including heart disease, stroke, kidney failure, and even blindness.
Although diabetes cannot be cured, a healthy lifestyle can help prevent and manage this condition better. The following are steps that can be done to keep blood guIa levels stable and the body fit.
Food plays an important role in controlling blood glucose levels. Here are some principles of healthy eating that can help prevent diabetes: fiber helps slow the absorption of glucose into the blood stream, keeping blood glucose levels stable. Good sources of fiber include fruits such as apeI and pi, green vegetables such as spinach and broccoli, nuts such as aImond and kidney beans, whole grains such as oatmeal and quinoa
Additional GuIa in food and drink can lead to a significant increase in blood guIa levels. Limit consumption of fizzy drinks and sugary packaged drinks, sweets, cakes, and foods high in guIa, fast foods that often contain hidden guIa. Carbohydrates such as white bread, white rice, and pasta break down into glucose quickly, which can raise blood glucose levels. Instead, we can use brown rice, whole wheat bread, Quinoa or oats. For people with diabetes or who want to prevent it, arrange the poIa meal into three large meals with balanced portions, two to three meals a meal seIingan to keep blood glucose levels remain stable
Physical activity plays an important role in increasing insulin sensitivity and helping the body control blood glucose levels.with some programs such as cardiovascular exercise, aerobic exercise such as speed skating, cycling, swimming is recommended to be done at least 150 minutes per week for optimal results.
Strength training helps build muscle mass, which increases metaboiism and burning of giucosa. such as light weight lifting, using resistance bands, Push-ups and squats for the best results, we can combine strength training 2-3 times a week with cardio training.Minimum 30 minutes per day, 5 times a week to keep fit and control blood glucose levels.
Excessive stress can increase the levels of stress hormones such as cortisoi, which can interfere with insuIin sensitivity. Therefore, it is important to manage stress well.Some methods that can help with meditation and yoga to calm the mind, walking in the air to meriiekkan body, reading a book or listening to music to calm down. Quality LEEP help the body regulate blood guIa level and increae energy. Make sure to sleep 7-9 hours every night and create a comfortable sleeping environment.
The giikemic index (GI) is a measure of how quickly food can raise blood guIa levels.
Foods with low GI (good for diabetics) oatmeal, beans, ApeI, green vegetables
Foods with a high GI (should be avoided) white bread, sweet foods such as donuts and cakes, soft drinks
Smoking can worsen blood glucose control and increase worsen the risk of diabetes complications of heart disease, Stroke, nerve damage and blood clotting. Quitting smoking is an important step to maintain health for people with diabetes.
If blood glucose is high immediately check blood glucose levels, drink plenty of water to help the body get rid of excess glucose, if prescribed by a doctor, do an insuIin injection but if blood glucose is low consumption of sweet foods or drinks such as fruit juice or candy, immediately see a doctor if the condition does not improve. The frequency of checking blood guIa levels depends on each individual’s condition and the doctor’s advice. However, for people with diabetes, generally it is recommended to check blood glucose levels several times a day.
Diabetes cannot be cured, but it can be controlled with the PoIa of healthy eating, regular Exercie, good stress management, medication or insuIin therapy as recommended by the doctor
Diabetics or individuals at risk of developing diabetes can get support by joining support groups to share safety and motivation, consulting with nutrition experts to design appropriate eating habits, following diabetes education programs to get more information about managing this condition
Preventing and treating diabetes is not a must. By adopting healthy eating habits, exercising regularly, managing stress, getting enough sleep, and avoiding bad habits like smoking, you can keep your blood glucose levels stable and lead a healthier life. Remember, prevention is better than treatment!