Without a doubt, a diagnosis of diabetes changes people’s lives. Among other things, a lifestyle change is perhaps one of the biggest consequences of living with diabetes. While the thought may sound daunting, it doesn’t have to be.
The truth is, the lifestyle changes needed to better manage diabetes are the same for everyone to practice, especially as we age. Eating healthy is an important lifestyle change needed to manage diabetes, your diet is probably the biggest lifestyle change that comes with a diabetes diagnosis. You simply need to change your diet to a low-carb, whole-food, plant-based diet.
Whole foods are foods that have undergone minimal processing. These include: grains (whole rice, wheat, oats, barley), beans, legumes, fruits and vegetables. Already, these foods are plant-based, and they’re significantly healthier, since animal-based foods lack saturated or unhealthy fats, which raise your cholesterol and put you at risk for other metabolic diseases, including heart disease. It is recommended that you work with a dietitian for easier and healthier options to change your diet.
Limiting alcohol consumption is another lifestyle change. Alcohol consumption can have a significant effect on blood glucose levels, as it interferes with the liver’s ability to regulate stored glucose levels. It also interacts with diabetes medications, putting you at risk of raising cholesterol levels and causing hypoglycemia (low blood sugar). Alcohol consumption can worsen the complications of diabetes, especially in the nerves, kidneys and eyes.
The risks of smoking certainly outweigh the benefits, and smoking is not only one of the main risk factors for type 2 diabetes, but smoking can make diabetes more difficult to manage. Smoking increases the risk of diabetes complications by about 40%; vascular problems, insulin resistance and cell damage are exacerbated by smoking.
“Sitting is the new smoking… We are sitting ourselves.” This statement made in an interview by Dr. James Levine, director of the Mayo Clinic, made serious rounds in the media and helped many people to reconsider the dangers of physical activity.
Research has shown that many chronic diseases can be prevented by increasing physical activity. A sedentary lifestyle is, as expected, highly recommended when living with diabetes, especially type 2 diabetes.
Increasing your physical activity can be done through cardio exercises (running, walking, swimming, cycling, etc.). If you have been newly diagnosed with diabetes, your doctor may recommend weight loss and suggest exercises that would fit your needs and your daily schedule.
The importance of getting enough sleep goes without saying. Adequate sleep is essential for a healthy body and mind, and this point is emphasized more for people with diabetes. Lack of sleep can increase insulin resistance, affect your eating habits, and make managing your diabetes more difficult.
While it is thought that having diabetes may make you less likely to get enough sleep at night, making a conscious choice to get enough sleep can counteract these tendencies. Some helpful sleep hygiene tips include scheduling a bedtime, keeping all work activities and gadgets out of the bedroom, and having a nighttime routine that mentally prepares you for sleep. If these do not work, please talk to your doctor.
Diagnosing diabetes is like entering into one’s health care for the rest of your life. You should constantly monitor your weight, blood pressure and blood glucose levels, sleep patterns, and even food package labels.
You should also visit your doctor from time to time and be alert for any unusual symptoms that may indicate a complication of diabetes. It’s a big task for most people, but it’s a necessary lifestyle change that keeps you mindful of your health.
Social connection is critical to good health, even more so when you’re living with diabetes. The lifestyle changes you have to make can be overwhelming, and the best way to navigate them is to have strong emotional support through a healthy network of family, friends, and communities.
Friends and family can help you manage the physical, financial, and emotional burden of diabetes, and being part of a diabetes community connects you with people who also experience diabetes, providing you with ongoing education and a way to manage it. to share or learn about the stories of others with diabetes.
Modupe Akinola is a certified diabetes nurse educator; 07019405792
