Friday, May 25, 2018
Close  
  • share this

Lifestyle tips for managing diabetes

/ 11:41 PM June 11, 2017

Walking for 10 minutes straight after meals could be more effective in controlling blood sugar levels than taking a walk at other times of day. Image: s4svisuals/Shutterstock.com via AFP Relaxnews

Lifestyle is a decisive factor in preventing or stabilizing diabetes. From diet and exercise to stress management, here are a few lifestyle changes to consider.

Pick the right dessert
Diabetics don’t need to have to skip dessert, but they should definitely make wise food choices. Pick products that have a naturally low glycemic index to prevent spikes in blood sugar. Top fruits on that front are red berries (raspberries, strawberries, blackberries, blueberries), apples, pears, oranges, grapefruit, peaches and nectarines. Note that cinnamon can help lower blood sugar levels. It can be used to sweeten coffee or tea or sprinkled on yogurt or fromage frais.

Certain bakeries make cakes and cookies specifically for diabetics. These sweet treats typically contain half the amount of sugar, notably by using natural sugar substitutes. Still, they should only be eaten occasionally and always as part of a meal in order to limit the hyperglycemic effect.

ADVERTISEMENT

Get cooking
Most diabetics know that they should avoid pre-prepared supermarket dishes and ready meals, which are often too high in fat and salt, and can be lacking in vitamins and minerals. Cooking from scratch with quality produce remains the best option. When it comes to grains, oats and barley are allowed. These cereals’ fibers are interesting for diabetics as they slow down the absorption of carbohydrates in the intestine and therefore help control blood sugar levels and insulin requirements.

Walk for 10 minutes after meals
Walking for 10 minutes right after eating could be more effective for controlling blood sugar than walking at another time of day, particularly after an evening meal, when blood sugar can drop by 22 percent, according to research from New Zealand. Current recommendations from the World Health Organization (WHO) recommend at least the equivalent of 30 minutes of moderate-intensity physical activity per day, five times a week.

Take time to relax
Unfortunately, it is possible to develop type 2 diabetes due to chronic stress from work or personal lives. Permanent stress can contribute to increasing insulin resistance. That’s why it is recommended to take regular exercise, learn relaxation techniques and organize break times on downtime in your day. Keep an eye on shut-eye too (minimum seven hours’ sleep per night), as, according to several studies, this can help curb cravings for fatty or sugary foods, among other things. JB

RELATED STORY:

Diabetes much higher among non-obese Fil-Ams than non-Hispanic whites

Don't miss out on the latest news and information.
View comments

Subscribe to INQUIRER PLUS to get access to The Philippine Daily Inquirer & other 70+ titles, share up to 5 gadgets, listen to the news, download as early as 4am & share articles on social media. Call 896 6000.

TAGS: Blood Sugar, cinnamon, diabetes, red berries, Sleep, type 2 diabetes
For feedback, complaints, or inquiries, contact us.


© Copyright 1997-2018 INQUIRER.net | All Rights Reserved

We use cookies to ensure you get the best experience on our website. By continuing, you are agreeing to our use of cookies. To find out more, please click this link.