As of 2017, the CDC reported that over 100 million adults in the U.S. were living with diabetes or prediabetes. Alarmingly, many were unaware of their condition—25% for diabetes and 88.4% for prediabetes. Diabetes is a serious condition, but you can take steps to keep it under control. Here are ten practical tips to help manage or prevent diabetes:
1. Get Regular Eye Exams
Eye exams are critical for anyone managing diabetes. These visits help detect conditions like glaucoma and diabetic retinopathy, which can negatively affect your vision without showing symptoms early on. While the puff of air in a non-contact tonometry (NCT) test might be uncomfortable, it’s an essential test to ensure your eye health.
2. Stay Active
You don’t need to spend hours at the gym, but moving more in your day-to-day life can make a big difference. Activities like walking, stretching, or light workouts can naturally improve your body’s insulin sensitivity, helping to manage blood sugar levels. If mobility or motivation is challenging, consider teaming up with a trainer who specializes in diabetes-friendly exercises.
3. Drink Plenty of Water
Staying hydrated is essential, as water helps flush toxins out of your system, reduces blood sugar levels, and supports kidney health. If plain water isn’t your favorite, you can try mineral water for an added boost of natural electrolytes. Plus, drinking water can help curb false hunger signals, which are often mistaken for thirst.
4. Consider Medication Options
While lifestyle changes are key, you should discuss medication with your doctor to manage diabetes effectively. Depending on your situation, they might recommend options like insulin, ACE inhibitors, statins, or aspirin. Medications are often a temporary way to stabilize your condition while you work on healthier habits.
5. Increase Your Fiber Intake
Fiber doesn’t just support digestion—it also helps you manage blood sugar and cholesterol levels. Soluble fiber, in particular, slows down how your body absorbs sugar, creating a more gradual rise in blood sugar. Boost your fiber intake with foods like vegetables, legumes, or fiber supplements.
6. Work With a Registered Dietitian
A registered dietitian (RD) can help customize a nutrition plan for your unique needs. They’ll focus on reducing your carbohydrate intake and guiding you toward foods with a low glycemic index to help keep your blood sugar levels steady. An RD’s expertise in nutrition and disease management can be invaluable in reaching your health goals.
7. Practice Portion Control
It’s not just what you eat but how much you consume that matters. By practicing portion control, you can avoid blood sugar spikes and potentially see weight loss benefits—especially important for those with Type 2 diabetes. Use the CDC’s “Plate Method” as a guide: half your plate should be filled with non-starchy vegetables, one quarter with lean proteins, and the last quarter with whole grains or starchy vegetables.
8. Prioritize Quality Sleep
Not getting enough sleep can lead to hormonal imbalances, increased cortisol (the stress hormone), and poor appetite regulation—all of which negatively affect blood sugar levels. Create a bedtime routine that fosters good-quality rest to give your body the recovery it needs.
9. Manage Stress Levels
Stress impacts both your mental and physical health. High stress can raise cortisol levels, which may trigger blood sugar and insulin imbalances. To combat this, incorporate habits like exercising, practicing mindfulness or meditation, and prioritizing self-care activities to keep stress at bay.
10. Monitor Your Blood Sugar Regularly
Checking your blood sugar levels throughout the day is essential for effective diabetes management. Aim to test levels in the morning and either before or after meals and exercise. Pay attention to how you feel—if something feels off, don’t hesitate to check your levels. Work with your doctor to determine how often you should test and what monitoring tools best suit your lifestyle.
Take Action Now
Proactively adopting these lifestyle changes and tips can drastically improve your quality of life, help manage diabetes symptoms, and even prevent prediabetes from advancing. Regular checkups with your doctor are also a vital part of the process. If anything feels out of the ordinary, always reach out to your healthcare provider—it’s better to be safe than sorry when it comes to your health.
