Diabetes Management Made Simple: 5 Daily Essentials You Shouldn’t Skip

When you have diabetes, your main health goal has to be to keep the blood sugar levels under control. And if you are not able to do that, you may have serious health issues, which start small but can turn

fatal in no time. According to experts, uncontrolled blood sugar damages your nerves, kidneys, and blood vessels and eventually leads to heart disease and other complications, while immediate effects can cause increased thirst, frequent urination, and blurry vision. Low blood sugar can cause immediate symptoms like shakiness, confusion, and sweating, which can lead to dizziness, slurred speech, or even seizures in severe cases. Here are a few simple things you can do each day to help achieve that goal:

Eat balanced meals, not very high on carbs

One of the best ways to manage your blood sugar levels is to eat all your meals in a balanced manner, which should be high in protein and low in carbohydrates. According to studies, your daily meal composition significantly impacts postprandial glucose levels. And so, foods that are loaded with fibre, protein, and non-starchy vegetables can help you slow digestion and thereby reduce rapid blood sugar levels. Incorporate vegetables like spinach, broccoli, zucchini, and other non-starchy greens before consuming carbohydrates to lower post-meal glucose spikes.

Chew your food properly

While most people eat quickly – especially breakfast and lunch for lack of time – they do not realise that not chewing their food properly contributes to elevated blood sugar levels in the long run. Properly chewed food, which has a paste-like consistency, helps improve digestion, enhances nutrient absorption, and stimulates the release of satiety hormones as well. Mindful chewing will regulate your insulin response and so will prevent sudden post-meal glucose spikes and support long-term metabolic health.

Manage stress

Stress is one of the biggest reasons why most people are not able to maintain their blood sugar levels effectively. According to doctors, stress is also often overlooked despite bringing higher cortisol production, which in turn increases glucose in the bloodstream. There are various simple and easy stress management techniques like deep breathing exercises, meditation, and even box breathing, which help activate your body’s relaxation response and reduce cortisol levels. If you regularly practice these, you may be able to lower stress-related glucose spikes.

Regular post-meal walking

For those battling diabetes, it is important to take a just 10-minute walk right after you finish your meals. It not only helps in proper digestion but also helps enhance insulin sensitivity so that your body can efficiently move glucose from the bloodstream into cells for energy. Whether you are at home or the office, taking a quick walk outdoors will significantly enhance glycemic control over time.

Completely quit smoking or alcohol

For those who drink alcohol or smoke – or do both – it is the best time to kick the habit, as it will give you better control of your blood sugar levels. Doctors say if you are a smoker and drink, you are more likely to have serious health problems as well as a higher chance of complications from diabetes, a few of which include:

• Heart, kidney, and liver disease
• Poor blood flow to the legs and feet, which could lead to infections, ulcers, and amputation of your toes or feet
• Retinopathy, an eye disease that causes blindness
• Peripheral neuropathy, nerve damage in the arms and legs that causes weakness, numbness, pain, and poor coordination
• Fatty liver disease or cirrhosis