Top Lifestyle Tips to Manage Diabetes

According to the CDC, more than 37 million people in the United States have diabetes, and the great majority, 90-95%, have type 2 diabetes. November is American Diabetes Month®. The team at Tu Clinica Arlington knows that understanding the implications of being diagnosed with diabetes can leave you wondering where to start. We’re here to help. 

In this post, we offer our top tips on living well with diabetes. Most of these tips are lifestyle changes, and while making them may not be easy, they’re all worth the effort! 

Dietary changes

Regardless of whether or not you have diabetes, a healthy diet is important. However, when you have diabetes, understanding how different foods affect your blood sugar is crucial. The types of food you eat, how much you eat, and the combination of foods are all factors to consider. 

When you have diabetes, your diet should involve: 

• Calculating carbohydrates
• Balancing the fruits, vegetables, proteins, fats, and starches in each meal
• Measuring your portions
• Avoiding sugary drinks like sodas, sports drinks, and even juice

Regular exercise

Exercise is great for stress relief, and it’s vital for managing diabetes. Your muscles are fueled by sugar during exercise, and that helps your body use insulin more efficiently. If you’re not sure where to start with exercise, our staff can help. 

Experts recommend you get at least 150 minutes of moderate intensity exercise each week, which works out to about 30 minutes five days per week. You can break it up in whatever way best suits your schedule. 

You should check your blood sugar before you exercise, during your workout, and after you finish exercising, especially if you take medication to lower your blood sugar or insulin. Exercise may reduce your blood sugar for as long as a day after, especially if physical activity is new for you. 

Make sure you drink plenty of water when you exercise, too. Dehydration can also affect your blood sugar. 

Take care of other problems

If you have a cold or other illness, your body produces stress-related hormones to help you heal, but those hormones can also increase your blood sugar. Your doctor may recommend adjusting your medication when you’re sick. 

Other chronic conditions may require particular care. Be sure your doctor is aware of any other diagnoses you may have. 

Avoid drinking 

Alcohol is generally not good for people with diabetes, and you should make an effort to avoid it for the most part. Your liver releases stored sugar when your blood sugar drops, but if you drink alcohol, your liver is busy metabolizing it. Drinking alcohol can reduce blood sugar for up to 24 hours after having a drink. 

Alcohol can also increase the risk of complications associated with diabetes, such as nerve damage or eye disease. 

If you do choose to indulge, aim for a light beer, dry wine, or use sugar-free mixers. Be sure you eat a healthy meal, and check your blood sugar before you go to bed. If it’s below 100 mg/dL, have a snack. 

Following a healthy lifestyle, beginning with these tips can help you manage your diabetes. If you’re struggling, or if you have questions specific to your situation, schedule an appointment at Tu Clinica Arlington today. We are happy to help you create a diabetes management plan!