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Every year, World Diabetes Day is an important opportunity to raise awareness of the global health crisis caused by diabetes. The theme for November 14, 2024 is “Overcoming Barriers, Closing Gaps,” emphasizing the need for accessible, affordable, and quality care for all people with diabetes. This report calls for reducing disparities in diagnosis, prevention and management and emphasizes that with appropriate interventions, people with diabetes can lead full and healthy lives. As we commemorate World Diabetes Day 2024, it is important to focus on practical and actionable actions to better manage diabetes. Diet and lifestyle changes are essential to control blood sugar levels, improve overall health, and prevent diabetes-related complications. How to control diabetes:
Eat a balanced, low glycemic index diet: The glycemic index (GI) measures how quickly foods raise blood sugar levels. When treating diabetes, it is important to focus on low GI foods that slowly release glucose into the bloodstream. These include whole grains, legumes, non-starchy vegetables and fruits such as apples, pears and berries. Avoid refined carbohydrates and sugary snacks, which increase blood sugar levels.
Increase your fiber intake: Fiber helps regulate blood sugar levels by slowing sugar absorption and reducing insulin spikes. People with diabetes should include fiber-rich foods such as vegetables, fruits, legumes and whole grains in their diet. Aim for at least 25 to 30 grams of fiber per day, as fiber not only helps control blood sugar levels but also supports digestive system and heart health.
Food Control and Mindful Eating: Meal control is crucial for controlling blood sugar levels and weight. Diabetics should avoid overeating as it can cause blood sugar levels to rise. Mindful eating, or focusing on food and eating slowly, can help prevent overeating and improve digestion. Using smaller plates, avoiding repeat portions, and paying attention to hunger signals are simple but effective strategies.
Stay hydrated: Drinking enough water is essential for managing diabetes. Dehydration can cause blood sugar to rise as the body tries to compensate by producing more sugar. Try to drink at least 8 cups of water per day. Avoid sugary drinks, carbonated drinks, and excessive caffeine as these can cause blood sugar fluctuations and dehydration.
Include healthy fats: Healthy fats found in olive oil, avocados, nuts and fatty fish (like salmon and mackerel) are important for heart health and reduce the risk of cardiovascular disease. These fats also help you feel full longer and prevent you from overeating. Fats are high in calories, so pay attention to portion sizes.
Exercise regularly: Physical activity is one of the most effective ways to get blood sugar levels under control. Exercise increases insulin sensitivity, which allows your cells to absorb glucose more efficiently. Aim for at least 150 minutes per week of moderate-intensity aerobic exercise, such as: B. brisk walking, swimming or cycling, as well as strength training twice a week. Always check your blood sugar before and after exercise to avoid hypoglycemia.
Manage stress: Chronic stress can lead to the release of stress hormones such as cortisol and adrenaline, which can increase blood sugar levels. To deal with stress, try relaxation techniques such as yoga, meditation, deep breathing, or a hobby. Maintaining mental balance not only supports blood sugar control but also improves your overall health and quality of life.
Get enough sleep: Lack of sleep can impair insulin action and negatively affect blood sugar control. Aim to get 7 to 9 hours of quality sleep each night to improve your overall health and support your body's ability to control blood sugar levels. To improve your sleep quality, create a consistent sleep schedule, avoid caffeine in the evening, and create a relaxing bedtime routine.
Monitor your blood sugar levels regularly: Regular monitoring of blood sugar levels is important for understanding how your body responds to foods, activities, and medications. Continuously monitoring your blood sugar levels allows you to make informed decisions about adjusting your diet, exercise, and medications. Work with your doctor to determine the best monitoring plan for you.
Work closely with your doctor: Ultimately, managing diabetes is a team effort. Regular check-ups with a healthcare provider, such as a diabetes specialist or nutritionist, can help you stay on top of your diet, medications, and lifestyle changes. They can also help you adjust your treatment plan if necessary. Regular visits give you access to the latest information and support to effectively manage your symptoms.
