When it comes to controlling your diabetes it is a daily, weekly and yearly challenge, but once you have your blood sugar under control the effort is so worth it.
Immediately you’ll feel better and have more energy. Plus, you will live a better longer with less risk of problems from diabetes, like heart attack, strokes, kidney failure, even blindness.
The key to managing your diabetes is the make sure to keep you glucose levels as close to normal as possible. I know it sound hard, but I have a five steps that I think will help.
Your doctor or health provider will set up a schedule to test your blood sugar.
Here is an example of when you would test, maybe at breakfast one day, lunch the next day, and so on. I would even add one extra time, like an extra test.
Carbohydrate is the number one marco nutrition that will spike your blood sugar. That is why it is so important to keep track.
Most research say that women need 35-45 grams of carbs per meal and men need 45-60 grams for example: A cup of rice or pasta is about 45 grams.
To make sure you get a good balance of this macro nutrition, make sure to pair your carbs with protein, like nuts or lean meats. Also choose high-fiber carbs, because both will slow digestion so you will feel fuller without raising your blood sugar.
When choosing a carb try to eat a carb that is high in fiber. Fiber is really important for blood-sugar control, it take long for it to be absorbed into the bloodstream and also it clear out cholesterol building in blood vessels. Read more here on the glycemic index and diabetes on how to control your carb intake.
Here are some example of a good sources of fiber and carbs: whole wheat, sweet potatoes, pumpkins and dried beans.
Exercise is a great way to lower blood sugar, but once you stop within a week, the effect will wear off once you stop.
When you start try to exercise about 150 minutes a week, which breaks down to 30 minutes for 5 days per week.
You do not have to because a gym rat, you can start off by walking or biking. Make sure to consult your doctor before you start any exercise plan.
Another bonus when it comes to physical activity is it also releases compounds is your body which are called endorphins, this hormone will help boost your mood.
Check your blood-sugar reading is not the only number you need to keep track of, your doctor will also watch your blood pressure and cholesterol.
These numbers will tell you if your health is on track:
A1c: is a blood test that provides information about a person's average levels of blood glucose, also called blood sugar, over the past 3 months. This test should be done at least twice a year.
Cholesterol levels: should be measured at least once every five years in everyone over age 20. The screening test that is usually performed is called a lipid profile.
Blood pressure and weight: you should be checked every time you visit your doctor.
When it comes to control your diabetes the best way to control it is to build your dream team of experts, headed by you of course.Your team should consist of your doctor, nutritionist, dentist, pharmacist, nurse and others. Also don’t forget your friends and family as people with social and family support are more likely to stick to their plans.
After reading this article on how to control diabetes read this great artcle on How to Lower Your Blood Sugar
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