Type 2 diabetes is no longer a disease just for the elderly.
Recently, the incidence rate has been rapidly increasing among young people in their 20s and 30s, making early management and maintaining healthy lifestyle habits more important than ever.
In the past, many people suffered from unknown complications, but with the advancement of modern medicine and consistent self-management, diabetes has become a disease that can be sufficiently controlled.
Do you feel that diabetes management is difficult?
Don't worry!
With the right information and consistent practice, you can regain a healthy life.
From now on, we will explain in detail the 7 key lifestyle habits for blood sugar control that not only diabetics but also those in the pre-diabetic stage must know.
1. The beginning of blood sugar stabilization: A balanced diet
Diet is the most basic and key to blood sugar control. It is not simply 'eating less', but **'what and how you eat'** that is important.
Regular meals: Eat three meals a day at regular times to prevent blood sugar spikes.
Choose low-glycemic index (GI) foods: Focus on whole grains (brown rice, multigrain rice), vegetables, seaweed, and fruits that raise blood sugar slowly, and avoid simple carbohydrates and high-fat foods such as white rice, white bread, and processed foods with a lot of sugar as much as possible.
Importance of breakfast: If you skip breakfast, your blood sugar may spike at lunch, so be sure to eat it.
Eating habits that slow down your pace: Slowing down your pace of eating helps you feel full faster and prevents overeating, which helps control your blood sugar.
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2. Shortcut to lowering blood sugar: Regular exercise
Exercise is excellent for improving insulin resistance and lowering blood sugar. It is ideal to combine aerobic exercise and strength training.
Aerobic exercise: Aerobic exercise such as walking, jogging, swimming, or cycling for more than 30 minutes every day to the point where you sweat greatly helps control blood sugar and lose weight. Strength training: Strength training such as squats and push-ups increases muscle mass, which increases insulin sensitivity and improves blood sugar control. Muscles effectively use blood sugar.
3. Mental health is blood sugar health: Stress management
Chronic stress can cause blood sugar levels to become unstable. Depression or anxiety caused by diabetes should also be properly managed.
Find your own stress relief method: Relieve stress in a way that suits you, such as meditation, yoga, hobbies, and sufficient rest.
The importance of communication: It is recommended to get emotional support and relieve tension by talking to family or friends and consulting with medical staff.
4. Key to preventing diabetes: Maintaining an appropriate weight
Obesity, especially visceral fat, is a major risk factor for type 2 diabetes. Simply maintaining an appropriate weight can significantly improve insulin resistance and stabilize blood sugar levels.
BMI management: Check your body mass index (BMI) and aim to maintain it within a healthy weight range.
Steady weight loss: Steady and gradual weight loss is more sustainable than rapid weight loss.
5. The power to know my blood sugar: Regular blood sugar monitoring
Checking your blood sugar level regularly is the basis of diabetes management.
Regular blood sugar measurement: Even if you don't measure it every day, it is important to understand your blood sugar pattern by measuring your blood sugar before and after meals.
Check glycated hemoglobin (HbA1c): Check your glycated hemoglobin level during a regular checkup at the hospital to find out your average blood sugar control status for 2-3 months.
Preparing for hypoglycemia/hyperglycemia: It is essential for patients who use insulin injections to know how to deal with hypoglycemia and hyperglycemia and prepare for them.
6. Blood sugar guardian at night: Healthy sleep habits
Sleep has a direct effect on blood sugar control. Sufficient and quality sleep contributes to improving insulin sensitivity.
Sufficient sleep time: It is important to get enough sleep of at least 7 hours a day and maintain a regular sleep pattern.
Creating a sleep environment: Create a comfortable and dark bedroom environment to induce deep sleep. Lack of sleep can cause hormonal imbalances in the body, which can increase insulin resistance.
7. Essential for vascular health: Quitting smoking
Smoking not only increases blood sugar levels, but also damages blood vessels, greatly increasing the risk of **diabetic complications (cardiovascular disease, kidney disease, etc.)**. E-cigarettes are no exception.
Immediate quitting smoking: You must quit smoking for healthy blood sugar control and cardiovascular health. If necessary, it is also a good idea to get help from a quitting clinic.
In conclusion:
A healthy future created by consistency
Diabetes management is not a sprint but a marathon.
It is most important to consistently practice the lifestyle habits mentioned above.
If you communicate closely with your doctor, check your condition through regular checkups, and actively manage it, you can maintain stable blood sugar levels and lead a healthy life.
Don't fight diabetes alone! I hope this information will be of some help to your healthy life. If you have any questions, please consult a specialist at any time.
[Good articles to read together]
Good vs. bad foods for diabetes: Completely conquering the blood sugar management diet
Indoor exercise routines recommended for diabetics other than walking
Early symptoms of type 2 diabetes: Could it be me too? Self-diagnosis list
https://draft.blogger.com/blog/post/edit/6592652570198348813/447379686660389098
https://blog.naver.com/4pillar/223760518364
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Thanks a lot