Besides Following A Sugar-Free Diet, 5 Things Diabetes Patients Should Do To Manage Blood Sugar Levels

One of the first pieces of advice we give to a diabetes patient is to cut down on sugary foods and beverages. This is because a sugar-free diet emphasises complex carbohydrates, moderates total carbohydrate intake, and urges people to consume low-glycemic index (GI) and fibre-rich foods, which help regulate blood sugar levels and improve insulin sensitivity. However, experts believe that diet alone does not suffice when it comes to keeping blood sugar levels in check. Conversing with the OnlyMyHealth team, Dr Mahesh D M, Consultant Endocrinologist, Aster CMI Hospital, Bengaluru, shared what other things individuals with diabetes need to keep in mind.

Also Read: What Does An Ideal Breakfast Look Like For Diabetics: Foods To Eat And Avoid

Exercise Is Key

Regular physical activity plays a crucial role in regulating blood sugar levels. It helps your body be more sensitive to insulin, which is a hormone that prompts the body's cells to use blood sugar for energy.

According to a study published in the American Journal of Medicine Open, staying active throughout the day is crucial for keeping blood sugar levels in check.

"Activities that favour glucose reductions include taking breaks between long periods of sitting, scheduling workouts after meals to avoid hyperglycemia, and incorporating some form of aerobic and high-intensity resistance exercise in the week," the study shared.

Drink Plenty Of Water

Staying hydrated can benefit people with diabetes in many ways. Not only does it prevent dehydration, which may raise blood sugar levels, but it can also help your kidneys flush out any excess sugar through urine. Findings of a review published in the Journal Diabetes and Metabolic Syndrome: Clinical Research and Reviews found that intake of water was associated with a reduced risk of type 2 diabetes in women and men.

Regular Monitoring Of Blood Sugar Levels

Normal blood sugar levels range between 70 and 140 milligrams per deciliter (mg/dL) in a fasting state, meaning before meals. However, according to the US Centers for Disease Control and Prevention (CDC), these values can vary slightly depending on factors such as eating different foods, taking your medicine, or being physically active.

According to Dr Mahesh, consistent monitoring allows one to comprehend glucose fluctuations before and after meals or activities, which enables informed adjustments to diet and medication, promoting gradual changes rather than skipping meals entirely.

Also Read: The Top Five Recommended Carbohydrates For Diabetes Patients

Get Quality Sleep

Insufficient sleep may negatively impact different aspects of your diabetes management plan, including the quantity of foods you eat, what you choose to eat, how your body responds to insulin, and more. Poor sleep may also lead to increased cravings for unhealthy foods, making it challenging to stick to a diabetes-friendly diet. Additionally, fatigue resulting from inadequate sleep can interfere with your exercise routine, which may in turn affect your blood sugar levels. Hence, prioritising quality sleep is integral to tending to proper and effective diabetes care.

Say No to Smoking And Alcohol Consumption

Dr Mahesh recommended avoiding tobacco and alcohol consumption as they can damage blood vessels and pancreatic function, leading to a spike in sugar. The CDC shares that people who smoke are 30–40% more likely to get type 2 diabetes than people who don’t smoke. According to the US Health body, chemicals in cigarettes harm cells in your body and cause inflammation, which also makes cells stop responding to insulin.

Conclusion

Diabetes management requires a consistent plan, which involves maintaining a well-balanced diet rich in whole grains, fruits, vegetables, and lean proteins, regular physical activity, and timely monitoring of blood glucose levels. In addition, diabetes patients should also take prescribed medications as directed and prioritise sufficient sleep. It is integral to communicate with your doctor and strategise a sustainable plan for diabetes management and care.