Fight the Onset of Diabetes With These Practical Tips | How to be Diabetes-Free in 6 Ways

Diabetes
Tips help to prevent diabetes.


Sweetness Overload: What You Need to Know to Prevent and Control Diabetes

Diabetes can be a debilitating illness if not appropriately managed. This medical condition arises from the body's incapacity to produce (Type 1) or effectively use insulin (Type 2). Pregnant women are also susceptible to gestational diabetes, which typically goes away after childbirth, but increases their and their babies' susceptibility to the condition later in life. 

Insulin turns sugar (glucose) into energy. However, in people with diabetes, that process gets compromised, resulting in sugar level fluctuations in the bloodstream. That, in turn, triggers health complications, ranging from minor inconveniences such as skin irritations to more life-threatening health emergencies such as a heart attack. 


Since it’s considered a lifestyle disease, the best way to manage diabetes is to commit to a healthy lifestyle and discourage its onset. However, don't lose hope if you're already afflicted with it. Instead, focus on preventing the condition's exacerbation. Consider the tips below. 

6 Tips on Preventing or Managing Diabetes

Follow your doctor's advice to a tee if you have been diagnosed with diabetes. The same applies to when you're concerned about your risk factors. Either way, commit to the lifestyle changes below to prevent or manage the disease and enjoy life.


A lady changing lifestyle habits
Make lifestyle changes

1. Learn the ABCs of diabetes. 

People with diabetes should be vigilant about their A1C, blood pressure, and cholesterol levels. For one, your A1C, your average blood sugar level in the last three months, should be 5.7% - 6.4% to keep your condition in the prediabetes stage. Your blood pressure should also be below 140/90. You may experience a stroke, heart attack, and kidney damage if you reach a higher number.

When it comes to cholesterol, you need to measure two kinds: LDL and HDL. LDL causes build-up and clogging in your blood vessels, which can trigger a stroke or heart attack. HDL, or good cholesterol, helps eliminate bad cholesterol (LDL) from blood vessels.  

People with diabetes should be vigilant about their A1C, blood pressure, and cholesterol levels. For one, your A1C, your average blood sugar level in the last three months, should be 5.7% - 6.4% to keep your condition in the prediabetes stage. Your blood pressure should also be below 140/90. You may experience a stroke, heart attack, and kidney damage if you reach a higher number.

When it comes to cholesterol, you need to measure two kinds: LDL and HDL. LDL causes build-up and clogging in your blood vessels, which can trigger a stroke or heart attack. HDL, or good cholesterol, helps eliminate bad cholesterol (LDL) from blood vessels.  

Nutritious food
Cut back on carbohydrates

2. Eat well 

Be discerning with every food you put into your body. You can learn carbo counting for this matter. Remember that carbohydrates impact your sugar levels the most among all food byproducts. However, that does not mean you have to eschew starches altogether.

The key is balanced nutrition

Ensure your meals contain the right portions of: 
  • carbs, 
  • proteins, 
  • fats, 
  • fruits, 
  • and vegetables. 

If you're under medication, ask your dietician what meal plan suits you best. At all costs, avoid sugar-sweetened beverages. That is unless your sugar levels drop and you need a quick perk-me-up drink.

Woman exercising
Exercise to help your body 

3. Exercise 

A waistline of more than 35 inches for women and 40 inches for men increases the risk of type 2 diabetes. If your most recent measurement has reached those thresholds, it's time to get active and lose some pounds. 

You may choose between aerobic exercise for 150 minutes a week or resistance exercise for two to three times a week. Regular exercise can help your body efficiently use insulin and convert sugar to energy. Ensure you coordinate your exercise plan with your doctor. Always have glucose tablets or small snacks handy if your sugar levels drop while sweating. Lastly, stay hydrated. 

4. Destress

Exercise also helps diabetes patients reduce stress because it triggers the release of happy hormones such as endorphins. 

Stress can worsen your susceptibility to diabetes complications, so keeping your stress levels at bay is best. 

You’ll know when you're stressed out when you notice symptoms such as: 
  • a change in appetite, 
  • memory problems, 
  • inability to focus, 
  • mood swings, 
  • and irregular sleeping patterns. 

Anchor a mindful lifestyle to regular meditation. Find a quiet time and space to block out everything and focus on your daily breathing. It will help cool your mind and body in stressful situations. 

Take your meds diligently.

If a lifestyle change doesn’t work, your doctor will likely prescribe you a cocktail of medications. As such, be transparent about your medical history.

Tell your doctor about your medications for other diseases, if any, as they might negatively affect your blood sugar levels or work against the diabetes drugs you'll be taking. Report any problems to your physician.   

Quit drinking 

Drinking alcohol can cause your sugar levels to drop for up to 24 hours after ingestion. It occurs because the liver becomes busy metabolizing alcohol that it fails to release stored sugar. It's best to quit drinking altogether.

However, if you're not ready to go cold turkey, drink moderately at the very least. Choose alcoholic beverages with fewer calories, such as wines and light beers. Lastly, don't drink on an empty stomach. 

Over time, excessive alcohol consumption can reduce the overall effectiveness of insulin. This results in high blood sugar levels. Many people with alcoholic liver disease also have either glucose intolerance or diabetes. - Medical News Today

Health Complications From Diabetes

If you've been diagnosed with diabetes, here are the complications that may arise if you fail to manage it properly.

  • Cardiovascular disease 
    Getting diagnosed with diabetes doubles a person's risk of chest pain, coronary artery disease, stroke, and heart attack. 
  • Diabetic neuropathy 
    Nerve damage among diabetics may come in the guise of peripheral, autonomic, and focal neuropathy.  
  • Diabetic nephropathy 
    People with diabetes are prone to kidney damage because increased blood sugar levels compromise the kidney's ability to filter blood. This results in microalbuminuria, where the urine gets traces of leaked protein. 
  • Skin disorders 
    Reduced circulation that results from diabetes compromises skin health. Consequently, people with diabetes become prone to fungal infections, diabetic dermopathy, and acanthosis nigricans. 
  • Eye disease 
    Eye impairment and blindness may result from diabetes-triggered retinopathy, macular edema, glaucoma, and cataract.
  • Oral disease 
    Periodontitis or gum inflammation is another condition diabetics become prone to. If not treated properly, this can also trigger heart complications. 
  • Diabetic ketoacidosis 
    This condition happens when there's an increased number of ketones in the body, which can lead to coma and even death.

Don’t Wait for Diabetes to Worsen

There's no cure for diabetes. Once you get it, you have it for life. However, that doesn’t mean you must succumb to the disease helplessly. There are ways to manage it, as discussed above. Committing to healthy habits is the best way to live a good life despite your diabetes diagnosis.

On the other hand, prevention remains the best recourse for people whose blood sugar levels still don't warrant a diabetes diagnosis but are wary of their likelihood of contracting the disease due to factors such as genetics. In this case, get behind the same methods mentioned above.


Related: What is Insulin Resistance and What Causes It?


Guest Author: Jennifer is a PR Assistant of Forces of Nature Medicine — a natural organic medicine company based in the US. She loves working with seasoned healthcare professionals to share their expertise through writing and relationship building. Her commitment to promoting health and wellness is evident in her work, and she is dedicated to making a positive impact on society through her efforts. In her free time, Jennifer likes to read books and try out different recipes at home.


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