HOW TO REDUCE AND CONTROL DIABETES?
If you are one of the millions of people around the world who have diabetes, you know or should know that controlling your blood sugar can be very difficult. But there are things you can do to make it easier. In this article, I’m going to share some tips on how to diet and exercise to help control your diabetes.
DIABETES CAN BE CONTROLLED BY A HEALTHY DIET
Foods to avoid if you have diabetes.
There are certain foods that you should avoid if you have diabetes. These foods can raise your blood sugar and make it hard to control your diabetes. Foods to avoid include:
- Refined carbohydrates: white bread, pastries, cakes, white rice, etc.
- Sweetened beverages: Soda, fruit juice, sweetened coffee and tea.
- Fried foods: French fries, fried chicken, etc.
- Processed meats : Bacon, sausage, cold cuts, etc.
By avoiding these foods, you can help control your blood sugar and manage your diabetes more effectively.
A trick that I now apply systematically and even in restaurants as much as possible, is to start by serving vegetables before putting the meat on top and then the food (rice, white or red beans, semolina, etc.). This allows me to respect the idea of eating more vegetables and less slow sugars. Try it and tell me about it…
STRESS MANAGEMENT CAN HELP REDUCE THE SYMPTOMS OF DIABETES
Stress management techniques to adopt.
It is a well-known fact that stress can trigger or worsen various medical conditions, including diabetes. When we are stressed, our bodies release hormones that can raise blood sugar levels and cause inflammation. Therefore, it is important for people with diabetes to find ways to manage their stress to keep their condition under control.
There are many stress management techniques that people can adopt. But beware, what works for one person may not work for another. However, some common methods include physical exercise, relaxation techniques (such as deep breathing or simple or mindfulness meditation), journaling and spending time in nature. It is important to experiment with different techniques until you find something that works for you. In addition, it is important to incorporate stress management into your daily routine so that it becomes a habit.
In my former life as an employee, my employer at the time offered free sessions during our lunch break to practice Sophrology and especially Mindfulness Meditation. I knew absolutely nothing about it at the time. I really appreciated this practice which allowed me to find an efficient way to recharge my batteries with micro-naps of 10 to 15 minutes. It is also a good way to learn how to manage stress and relax.
REGULAR PHYSICAL ACTIVITY IS ESSENTIAL TO CONTROL DIABETES
The benefits of exercise for people with diabetes.
Regular physical activity is essential for people with diabetes because it can help control blood sugar levels and manage weight. Exercise has also been shown to reduce the risk of heart disease and stroke, two common complications of diabetes.
There are many types of exercise that can be beneficial for people with diabetes, including walking, jogging, swimming and biking. It is important to find an activity that you enjoy and can do over the long term.
If you have diabetes, it is important to talk to your doctor or diabetes specialist before starting any new exercise program. He or she will be able to advise you on what type of exercise is safe for you and how much you should do.
For my part, after validation with my diabetologist, I chose a mobile means to do my daily sport. I chose the FizzUp application to be able to train anywhere during the day, given my activity and my numerous business trips. The application offers me challenges at each training session with a rhythm that adapts to my progress. The idea is not to end up as muscular as Arnold Schwarzenegger but to move your body methodically, with a regular follow-up and a goal that you can define in the application. The application evaluates your progress regularly and automatically adjusts your program. You evolve and train at your own pace. By registering online via the FizzUp link or if you already have a FizzUp customer account, by activating the friend code “VZP5K5Z9” directly from your customer account on the FizzUp.com website under the friend code section, we will become FizzUp friends. You will be able to see my evolution, we will be able to challenge or motivate each other…
KEY POINTS TO REMEMBER
If you are one of the millions of people with diabetes around the world, you may be wondering how to alleviate and control the disease. While there is no cure for diabetes, there are ways to manage it and lead a healthy life.
A healthy diet is essential to controlling diabetes. Avoid sugary foods, processed meats and excessive amounts of saturated fats as much as possible. Instead, focus on eating plenty of fruits, vegetables and whole grains.
Stress management is also key to reducing diabetes symptoms. When you’re stressed, your body releases hormones that can raise blood sugar levels. To avoid this, try stress-reduction techniques such as yoga or meditation.
Finally, regular physical activity is essential to controlling diabetes. Exercise helps reduce blood sugar levels and improve insulin sensitivity. It also has many other benefits, such as reducing stress levels and improving heart health.
What about you, besides medication, how do you help your body control your diabetes? I look forward to your answers in the comments below.
