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Lifestyle Changes for Diabetes that’ll Help you Lifelong

Lifestyle Changes for Diabetes that’ll Help you Lifelong

Pancreas in the human body function to produce insulin, a hormone, which is responsible for maintaining the balance of fats, carbohydrates, and proteins. Diabetes is a situation that occurs when the pancreas cannot produce insulin, resulting in a higher level of blood glucose or too much sugar in the blood. However, the condition is mostly manageable if diagnosed on time. Along with medication and treatment, doctors also recommend lifestyle changes for diabetes which are easy to manage. The only condition is that the patient should be a creature of habit, i.e. the lifestyle changes for diabetes, thus recommended, should be followed religiously.

How can a healthy lifestyle for diabetes be good for you?

Diabetes is often considered a sinister problem by many. This is mostly due to the ways to manage diabetes that come along with the treatment. It is not just some disease that can be managed or cured with a regular dosage and a few injections. Instead, it needs a change in lifestyle and habits, something which takes time adjusting to.

However, lifestyle changes for diabetes are good for a reason. For starters, these are mostly healthy and generic habit changes that are good for any person, not only for someone who is suffering from high blood sugar. From natural ways to control diabetes to various other healthy lifestyle changes, most of them are directed towards the creation of a balanced lifestyle and the regulation of it thereafter.

Lifestyle changes for diabetes are good for overall health. Let’s take a look at a few so that you can start implementing them in your life now. Better late than never.

Change 1: Stress Management

One of the most important development in the 21st century is an acknowledgement of mental health issues and the focus therewith. Mental health is an extremely important part of our overall well-being. Stress leads to numerous diseases, which have a physical impact as well. Fortunately, due to a renewed focus and continued efforts towards reducing the stigma around it, mental health is receiving the attention it should always have.

Studies suggest that your blood sugar levels shoot up when you are stressed. Thus, as a part of lifestyle changes for diabetes, it is extremely important to manage your stress. Mental exercising is as important as physical workouts. Yoga and other forms of meditation, deep breathing exercises, and developing hobbies are a good way to keep your mental health in check.

Remember, a healthy mind equates a healthy body and a healthy life. If your mind is not in good shape, nothing you do will be of any use. Stress management is the first step towards a healthy lifestyle if you have diabetes or even if you do not have it.

Change 2: Curb that Smoking and Alcohol Consumption

Smoking and alcohol consumption is a personal choice, agreed. However, one cannot deny the fact that essentially they are poison to the body and not a part of a healthy lifestyle. While small and measured quantities of alcohol are still permissible, smoking in any way does not provide any health benefit. In fact, health deteriorates because of that.

Lifestyle changes for diabetes also include cutting down on smoking and alcohol consumption. The reason being, diabetes comes with the possibility of numerous other health issues, such as stroke, kidney issues, nerve damage, heart disease, and more, all of which can be aggravated by smoking and drinking. If possible, the best way would be to give up entirely.

However, if you are a heavy user, doing that would entail withdrawal symptoms which too are extremely harmful and may also result in numerous unresolved mental health issues. This can even worsen your health. Thus, the best way would be to seek external help. Consult your doctor as to how you can quit these vices gradually.

Change 3: Be Constant with your Check-ups

It is extremely important to take your condition seriously. One of the most important lifestyle changes for diabetes is routine trips to the doctor for various reasons. This doesn’t necessarily indicate that you have a serious condition but is required for the maintenance of your health. It is recommended that you visit your doctor at least twice a year. However, you can choose your frequency as per the discussion between you and your doctor. Whatever it turns out to be, remember that at the end of it all, diabetes is a medical condition and requires expert intervention and advice from time to time. It is extremely important to include that in your lifestyle and implement that visit regularly.

Change 3: Healthy Eating

This is perhaps one of the most important lifestyle changes for diabetes. If you love to eat non-veg food, choose lean meat and non-fat dairy products. Also include whole grains, vegetables, and fruits in your diet, and reduce your carb consumption.

Here are some of the foods that can be a part of your new and healthy lifestyle changes for diabetes:

1) Greens

Include lots of greens in your diet. Go and experiment beyond the usual. Try spinach, kale, chard, and more. You can even try roasted kale chips which are easy to make and high on taste.

2) Berries

Berries are known as a superfood for those suffering from diabetes, owing to them being rich in antioxidants, vitamins, and fibre. Include more of them in your diet.

3) Good fat

Being diabetic does not mean that you cut fat entirely out of your diet. Include the good fat which can be found in fatty fishes like salmon, avocado, and olive oil.

4) Protein

Low-fat dairy and lean meat are good choices for those who are diabetic. Treat yourself once in a while, but be cautious. The treats should be rare and occasional and not something you binge on every second day.

5) Whole-grain foods

Include foods that are high on fibre and full in grain, such as peas, dried beans, and more. The best part about these foods is that they have unique and interesting flavours to offer, thus never making your food boring.

Apart from including the aforementioned in your new eating lifestyle changes for diabetes, you also have to exclude some things. Avoid processed carbohydrates, refined sugars, trans fat, high-fat animal products, artificial sweeteners, and the likes.

Change 4: Include Workout and Constant Movement

Being physically fit is a welcome lifestyle change whether or not one has diabetes. Most of us are tied to our desks owing to our jobs. This, coupled with hours spent in travelling to and fro, rarely leaves time for a workout. However, we can ensure continuous movement ourselves by taking care of a few things. Firstly, if you are not confident about curating a routine yourself, join a gym. The expert therein will be the best person to guide you through plans that will help you manage your condition.

While workout will sort your exercise routine, there is another thing that you need to do. Do not sit for prolonged hours. Try and get up from your desk and move around every two hours or so. It will make sure that your muscles and bones are not sore and stiff by the end of the day and your body will be flexible.

Lifestyle changes for diabetes may look too much but actually they are not. They are just good habits for a healthy mind and body that you ought to implement nevertheless.

Do you have any more suggestions? Bring them on in the comments below.

Hello Health Group does not provide medical advice, diagnosis, or treatment.

Hello Health Group does not provide medical advice, diagnosis or treatment.


5 Small Habits Changes That Can Help You Manage Type 2 Diabetes / https://www.healthline.com/health/type-2-diabetes/small-habits-manage-t2d / Accessed on 17/05/2020

Diabetes & Diet: 7 Foods That Control Blood Sugar / https://www.webmd.com/diabetes/diabetic-diet-6-foods-control-blood-sugar / Accessed on 17/05//2020

6 Lifestyle Changes to Control Your Diabetes / https://www.webmd.com/diabetes/diabetes-lifestyle-tips / Accessed on 17/05/2020

Diabetes management: How lifestyle, daily routine affect blood sugar/ https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963 / Accessed on 03/06//2020

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Written by Nikita Updated 04/06/2021
Medically reviewed by डॉ. स्नेहल सिंह