Following a certain lifestyle and eating habits is essential for management Diabetes. But what if I told you that just two simple things he does every day can make a big difference? If you're wondering what those are, keep reading.
Regular physical activity has many benefits for people with diabetes. “Exercise helps improve insulin sensitivity, which means your body can use insulin more effectively. It also helps with weight management, reduces your risk of heart disease, and improves your overall well-being.” “It enhances the senses,” said Dr. Rajiv Kobil, Director of Diabetes at Zandra Healthcare and co-founder of the Run de Neela Initiative.
Aim for at least 30 to 45 minutes of moderate-intensity exercise at least five days a week. “Seven days is always better…this includes brisk walking, cycling, swimming and even dancing,” said Dr Joser Rangwala, consultant diabetologist at Narayana Hospital, Ahmedabad.
Consider incorporating the following activities into your daily routine
– aerobic exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, spread over several days, says Dr. Coville.
– strength training: Do resistance exercise two to three times a week. “This includes things like lifting weights, using resistance bands, and performing bodyweight exercises like push-ups and squats. Strength training can help improve muscle strength, metabolism, and overall blood sugar control,” says Dr. Coville. said.
– Flexibility and balance exercises: Exercises such as yoga, Pilates, and Tai Chi strengthen flexibility, balance, and core strength, reduce the risk of falls, and promote overall mobility.
Dr. Coville recommends always consulting your health care provider before starting an exercise regimen, especially if you have pre-existing health conditions or complications related to diabetes.
thoughtful healthy eating
Eating a balanced diet is essential to managing diabetes. Experts stress that you should focus on making sure your diet is loaded with fruits, vegetables, whole grains, and lean protein. “Refined carbohydrates, added sugars, and unhealthy fats. Instead, choose nutritious foods that provide sustained energy and help control blood sugar levels,” Dr. Rangwala said.
Consider working with a registered dietitian to create a personalized meal plan tailored to your dietary needs and preferences. “Also, be sure to eat meals and snacks regularly and evenly spaced throughout the day to keep blood sugar levels stable. Avoid overeating during meals. delicious And it’s delicious,” Dr Rangwala added.
Adopting mindful eating habits can greatly benefit people with diabetes by promoting healthy eating patterns and better blood sugar control.
Here are some tips to help you develop mindful eating habits.
– Portion control: Watch your portions and avoid overeating. Use measuring cups or a food scale to portion out your meals accurately.
– Read food labels: be careful food labels Dr. Coville said to choose products with less added sugar, saturated fat, and sodium.
– Balanced diet: Include a variety of nutrient-dense foods in your diet, including lean proteins, whole grains, healthy fats, and plenty of vegetables. Aim to create a balanced diet that combines carbohydrates, protein, and healthy fats.
– Slow down and enjoy: Pay attention to the flavors and textures of your food and take your time to savor each bite. Coville emphasizes that eating slowly helps you recognize when you're full and prevents you from overeating.
Please remember, healthy lifestyle And managing diabetes requires individualized strategies. “Please consult your health care professional or registered dietitian for personalized advice tailored to your specific needs,” Dr. Koville said.
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Date first uploaded: May 13, 2024, 09:24 IST