Top Lifestyle Tips for Managing Your Diabetes

November is National Diabetes Month, and in honor of that, our team of primary care providers at Elite Primary Care, PA — Dr. Asif Aziz and Guiselle Berry, FNP — is using this month’s blog to share information that can help you implement lifestyle changes so you can better manage diabetes. 

Here’s what you need to know.

Diet is one of your best tools for diabetes management 

When you have diabetes, your diet can either help you manage the condition or exacerbate it. A diabetes-friendly diet includes 100% whole grains, lean proteins, fruits, vegetables, and healthy fats.

You can follow the Diabetes Plate method to help you balance each type of food at your meals. It recommends that you fill half of your plate with non-starchy vegetables, reserve one-quarter for protein, and the final quarter for healthy carbohydrates such as sweet potatoes or brown rice.

What you don’t eat is just as important. Certain foods can spike your blood sugar and make it harder to manage your diabetes. This includes fried foods, refined and processed snacks and desserts, white bread or pasta, high-sugar condiments or sauces, candy, and alcohol. 

Don’t drink your calories

Beverages can be a sneaky source of calories, carbs, and sugar, and unfortunately, because they don’t fill you up, you’re left unsatisfied. A 16-ounce mocha latte, for example, has about 400 calories, 60 grams of carbs, and 40 grams of sugar — although these numbers fluctuate based on brand, milk type, and other customizations. 

The American Heart Association recommends a limit of 36 grams of sugar for men and 25 grams of sugar for women per day — so one one drink far exceeds this goal.

You can still enjoy festive holiday beverages, however. Use the American Diabetes Association recipe hub to find tasty recipes that don’t sabotage your blood sugar.

Stay active

Exercise helps you manage diabetes in three ways.

Improve your insulin sensitivity

Better insulin sensitivity — which regular exercise fosters — makes it easier for your body to regulate blood sugar levels. These effects last for about 24 hours after your workout.

Reduce your risk of cardiovascular disease 

Regular exercise also reduces your risk of cardiovascular disease, a common complication of diabetes.

Help you manage your weight 

Being overweight or obese can increase your risk of developing diabetes, and losing weight can help you manage the condition. In fact, for some people, especially those with prediabetes, diet and exercise may even help you reverse your diagnosis. 

Aim for at least 30 minutes of physical activity a day. This can include walking, swimming, hiking, dancing, aerobic classes, or biking.

Monitor your blood sugar levels

Keeping track of your blood sugar levels gives you a way to know concretely if your blood sugar is in a healthy range. Monitoring your blood sugar gives you the information to adjust (if needed) your:

• Diet
• Exercise routine
• Medication 

This can also help prevent complications like hypoglycemia or hyperglycemia. Our team can review the different monitoring methods with you and how to read the results.

Manage your stress levels

Getting a diabetes diagnosis can certainly add stress to your life, but the reverse is also true. Physical and psychological stress can contribute to developing diabetes — especially stress-induced diabetes.

The good news here is that you have dozens of stress management strategies at your fingertips to help lower cortisol levels. Exercise, spending time with a hobby, meditation, getting enough sleep, reading, listening to music, and self-care go a long way in reducing your stress levels. 

Keep up with your routine exams

Diabetes is a chronic condition, but you don’t have to manage it on your own. Our primary care providers can help. Whether you need help with weight management, medication management, lifestyle modifications, or wound care (another complication of diabetes), we’ve got what you need under one roof.

If you have concerns about diabetes — or even prediabetes — take action in honor of National Diabetes Month. Call our Greenville, Texas, office at 903-437-9212 or click here to schedule your appointment online.