A healthy lifestyle calls for better habits and daily pursuits, incorporated into your daily routine. To make lifestyle management less chaotic, it is important to start with baby steps rather than drastic changes. For effectively molding into new habits, start with gradual changes in your routine.
Change #1: Make your plate more colourful
Adding maximum colours of fruits and vegetables to your plate, ensures a wide array of nutrients in your food, along with fiber-rich diet. This helps to keep healthy metabolism, supporting weight management.
Change # 2: Ensure regular and complete meals
The key to maintaining regular blood sugar levels is to not skip meals as well as to eat at regular intervals. Ensure that all your meals have a balance in carbohydrates, protein, vitamins and other essential nutrients. Make a rule of “no more processed foods”.
Please refer to “food plate” article for complete details.
Change #3: Hydrate yourself
Drink 8-10 glasses of water every day. Sufficient intake of water is essential to kick out toxins from your body and to rejuvenate your cells.
Change #4: Exercise regularly
Remember, the key to fighting off the progression of diabetes, it is a must to exercise a minimum of 150 minutes per week. But, it does not mean that you should clock this time in a gym. Choose the form of exercise as per your comfort, which may include walking, swimming, cycling, dancing, gym and/or yoga.
Start with doing your daily chores yourself, or starting with 5 -10 minutes of a walk after every meal.
Change #5: Sleep well
Sleeping helps to rejuvenate the body and helps cut down on stress. A good night’s sleep for 8 hours is very important to wake up to a healthy and fresh day. Never compromise on your sleeping hours. Maintain a proper schedule and proper sleeping pattern.
Choosing a comfortable bed and having light meals for dinner might help you sleep better.
Change #6: Do not worry, be happy
What we mean by this is that try to reduce your stress levels. Stress disrupts normal hormone production and can affect everything from blood sugar levels to sleep quality. This can lead to a cascade of hormonal and health problems.
Please refer to “stress and diabetes” article for complete details.
Change #7: Do not forget your medicines
Follow your doctor’s advice on how your medicines are to be taken and follow it religiously without faltering. If you tend to forget, use medicine boxes to separate your weekly medicines which will help to remember if you have had your medicines.
Change #8: Keep the check on intoxications
If you are a diabetic, smoking is a strict no-no, as it would further complicate your health condition. You can have alcohol, but only in moderation. Other substance abuse/ drugs are a strict no-no as well.
(for acceptable limits, read our articles on each of these habits)
Change #9: Do not give into your cravings
We all feel tempted to eat our favourite foods, even though we know a cheese-burst pizza is only going to add inches. If we keep on depriving ourselves of these temptations, one feels demotivated to continue with healthy meals. So, you can have one meal in a week to satisfy this temptation, but do not overeat.
Change #10 Quit Smoking
All diabetic smokers should quit smoking or be using any type of tobacco product immediately. The health benefits of quitting begin right away. People with diabetes who quit have better control of their blood sugar. Studies have shown that insulin can start to become more effective at lowering blood sugar levels eight weeks after a smoker quits.