When you have diabetes, it is very important to manage your overall blood sugar levels. Keeping your levels steady keeps you safe from issues like kidney issues and vision loss. This is made easy by staying active and paying attention to what you eat.
Diet
Creating a Routine: Some people do find it easier to manage their blood sugar if they eat at the same time each day but you can talk to your doctor about a meal plan that’s right for you.
Indexing Food: When you ingest carbs, your blood sugar spikes. A food’s glycemic index (GI) measures how fast this happens. The higher the number, the more quickly your glucose levels rise. Processed foods such as pretzels, white rice, and white bread usually tend to have a high GI.
Counting Carbs: You can add up the number of total carbs ingested at each meal and then adjust your insulin dose. For a few days, you can track the food you eat and what your blood sugar levels are 2 hours after you finish.
Boosting Fiber: Fiber doesn’t affect your blood sugar since it isn’t broken down by your body. Eating 25-30 grams of fiber, such as in oatmeal, each day may help you better manage your blood sugar. However, increase this amount slowly and drink lots of water so you don’t get constipated.
Staying Hydrated: Not having enough liquids in your body can wreak havoc on your blood sugar levels. Choose water to quench your thirst instead of reaching for juice or soda. If you don’t like the taste, choose unsweetened teas.
Exercise
Making It Routine: Staying active makes your body more sensitive to insulin, which helps your blood sugar stay steady. Try an aerobic workout to get your heart pumping, like walking or biking.
Choosing when To Break a Sweat: You may need to try working out at a few different times during the day before you find a schedule that best helps level off your blood sugar. Even once you do, be safe and always carry glucose tablets or an emergency snack with you.
Fighting the Post-Meal Crash: An easy workout such as a 10-15 minute walk after a meal can keep your blood sugar from spiking. Instead of turning on the TV after a meal, clear up the kitchen table and wash the dishes or take a walk outside.
Listening to Your Body: Exercise can affect your blood sugar for up to 2 days, which makes it a good idea to check your glucose after each workout. This will help you tune into how your body reacts when you’re active.