Many diabetic patients find it difficult to keep blood sugar normal. Although it has become an obligation, it is often a matter of blood sugar making diabetic patients feel hopeless and frustrated, the reason being because they have to constantly struggle to maintain normal blood sugar levels.
As a result, many rows of taboos have to be shunned by the 'blood sugar fighters'. Actually, maintaining normal blood sugar is not always the same as avoiding abstinence. There are a number of tips that you can use to maintain normal blood sugar without making you feel depressed.
It's simple to maintain normal blood sugar levels in diabetic patients
1. Take a small step by planning a healthy diet
As a diabetic patient, you probably know very well that choosing healthy food has become part of your diabetes care. Initially it might be difficult because you have to change your eating habits. Do it gradually, change the easiest eating habits for you.
If successful, continue to the level of your most difficult eating habits. If you are having trouble, seek help from a nutritionist at the nearest clinic or hospital, you can find information on the internet to ensure it. Nutritionists will help you develop a healthy diet that is suitable for your health condition. This healthy diet will help you maintain normal blood sugar.
There are a number of tips you can follow to help plan a healthy diet, such as the following:
- If you have a favorite food, you can continue to eat it, but pay attention to the frequency (how often you eat) and portion, especially if your favorite food is not healthy. Enjoy in smaller portions.
- Always include sources of healthy carbohydrates in your daily diet such as fruits, vegetables, whole grains, peas, and low-fat dairy foods. These foods contain lots of vitamins, minerals, and dietary fiber. Being a diabetic patient does not mean you have to totally avoid foods that are concentrated, you just have to choose a healthy carbohydrate source.
- Replace your sugar with a low-calorie sweetener and contain chromium to improve insulin function in the body, thus helping diabetics to control blood sugar. Reduce all types of sweet drinks including sodas, fruit juices, sports drinks and others. If you want sweet foods, eat small portions.
- Reduce the amount of salt and sodium you eat. Consume less processed food and packaging. You also have to reduce the hobby of eating in a restaurant. You can start a fun activity by cooking food at home with your partner, family, or close friends.
2. Don't miss breakfast, lunch or dinner
Jennifer Ventrelle, RD, CPT, a dietitian at Rush University Medical Center in Chicago recommends that you eat with the same amount of carbohydrates and at about the same time every day. According to Jennifer Ventrelle, diabetic patients will more easily control normal blood sugar if the food and the number of grams of carbohydrates they eat are consistent.
If you dramatically change the time and amount you eat, it will be more difficult for you to control blood sugar levels. By adhering to a breakfast, lunch and dinner schedule, if at any time your blood sugar increases, it will be easier to see what affects your blood sugar. Suppose that eating time is a drug that can maintain normal blood sugar.
3. Pay attention to your carbohydrate intake
Carbohydrates are the main nutrients in foods that can increase blood glucose (or blood sugar) after eating. The carbohydrates you eat will not increase your blood sugar too high and or too fast if you have enough insulin available and ready when needed - whether it is insulin produced by the pancreas or the insulin you get from injection.
The fact that carbohydrates in foods can increase blood sugar does not mean that people with diabetes like you should really avoid foods that contain carbohydrates. Carbohydrates are the main energy source for your body. Foods that contain carbohydrates provide important nutrients, because they contain vitamins, minerals, and dietary fiber.
These foods include fruits, vegetables, whole grains, peas, and low-fat dairy foods. About half your calories must come from carbohydrates. Find out which carbohydrate sources are healthy for you, the more you can limit or avoid unhealthy carbohydrate sources, the better. Avoid carbohydrates like white bread, white pasta, and white rice, sweet drinks, and foods with added sugar, such as sweets and desserts.
Learn how to count grams of carbohydrates in the food you eat, then give the number of grams of carbohydrates you need or want to consume in your food and snacks. Calculating carbohydrates is a way that you can use to balance your blood sugar levels, so keeping normal blood sugar is not too difficult. To facilitate your 'calculation', you can use the Ministry of Health's Balanced Nutrition Guidelines.
4. Choose foods high in fiber
Research shows that eating enough fiber can keep you healthy. Fiber can help you stay full longer, reduce blood fat, help lower blood sugar, and reduce insulin resistance.
Eating enough fiber has been shown to help prevent heart disease, type 2 diabetes, and colon cancer. But to get this benefit, you must consistently consume enough fiber. You can choose grains, fruits, vegetables and peas. Most of these foods also contain carbohydrates, but are a source of healthy carbohydrates. Fiber foods can reduce blood sugar if you consume more than 25 grams of fiber per day.
5. Manage your stress
Did you know, stress can increase blood sugar levels, as well as your blood pressure and heart rate? Now, to maintain a healthy mind and body, it is important for you to learn how to reduce stress in a healthy way to better manage your diabetes and improve your mental and emotional health.
If you feel stressed, try this simple method to maintain normal blood sugar levels.
- Take five deep and slow deep breaths.
- Play soothing music.
- Do some simple stretches or try some yoga poses.
- Get seven to nine hours of sleep every night.
- Cuddle with your partner, child or pet.
- Take the time to do something that you really enjoy.
- Take time to do your favorite hobby.
- Talk to a friend, or professional medical professional.
6. Move your body
Diabetic patients must stay healthy, the American Diabetes Association recommends that you stay active. Take time every day for 30 minutes to do aerobics whether it's in the morning or evening, and do sports related to endurance like pushing, pulling, lifting, two or three times a week.
What are the benefits of exercise for diabetes?
- Reduces blood sugar levels and maintains normal blood sugar levels.
- Helps your body become more sensitive to insulin.
- Reduces total cholesterol and triglycerides, and increases HDL cholesterol "good cholesterol."
- Reducing blood pressure.
- Lose weight.
- Increases strength, endurance and flexibility.
- Increase energy and feeling happy.
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