Today is World Health Day. Today is the day when we spread awareness and take pledges to lead a healthy life. But why dedicate just this one day out of the 365 days of the year to the importance of health and well-being? Let’s make healthy living a part of our lifestyle, and defeat the various ailments lingering around us. We’ve put together for you some simple lifestyle practices that would help you deal with diabetes, one of the most widespread diseases in today’s age. And we hope, when we meet you same day next year, you would still be following these.
Check what you eat to beat diabetes
Be careful about- what to eat, how much to eat and when to eat. All these factors have a direct effect on your blood sugar. The right way is to eat only as much as your body needs. Incorporate plenty of fruits, vegetables and whole grains in your diet. Choose lean meat and non-fat dairy over foods with high fat and sugar content. Also, watch out your carb intake as carbohydrates ultimately convert into sugar in your body. Stay away from binge eating. If you are overweight, try to shed away at least 5-10% of your current weight, and we promise your pancreas will thank you!
Go and get moving!
Exercise helps you lose weight by building muscle and burning calories. Make it a point to exercise 20-25 minutes at least 3-5 times a week. You don’t really have to join a gym or do cross-training. Just do simple stretching and strengthening that makes you sweat and breathe a little harder. You may accumulate your daily exercise quota in bouts of 10 minutes each. Run up a flight of stairs, hop out for lunch, or take your dog for a walk. Just find activities that you really love. Having an active lifestyle is all that counts.
Stress and anxiousness can play havoc with your blood sugar levels. When you are stressed out, you may forget to workout, eat right, or take your prescribed medication. Practice the art of mindfulness to find relief from stress. Turn one routine activity into a mindfulness exercise. Be present to the sensations of water while in the shower, or the tastes in your mouth while brushing your teeth. Practice yoga and meditation, and indulge in hobbies that relax you. Begin with 10 minutes of mindful breathing session every day, expanding this to 35-40 minutes over time.
Smoking and diabetes is a dangerous mix. If you have diabetes and you smoke, you are at an increased risk of premature death. With diabetes, your chances of having other health problems like heart diseases, kidney ailments, stroke, eye diseases, nerve damage etc. also increase. And if you smoke, you have an even greater chance of getting these problems. So do whatever it takes, and stop smoking.
Watch your alcohol
Drinking alcohol can make your blood sugar levels go either too high or either too low. So, if you choose to drink, better not overdo it. Some drinks may even be higher on carbs, which you need to take into account while counting your carbs.
Bringing about these small changes in your lifestyle could be your big step towards keeping a check on the rising tide of diabetes. So this World Health Day, while the world addresses the diabetes challenge, let us resolve to lead a healthier life for our own sake.