Millions of Americans have diabetes or pre-diabetes, and keeping blood sugar levels steady is essential to health.
The first step is to ditch packaged foods in favor of whole foods – especially those high in protein and blood sugar-stabilizing fiber. Then, make sure every meal has a mix of carbohydrates, fruits and vegetables, and healthy fats.
1. Eat a Balanced Diet
A balanced diet is a crucial part of maintaining mental and physical health, ensuring an optimal weight and fitness level, assuring you feel your best and reducing the risk of chronic diseases. Fortunately, it is not difficult to start eating healthy and sticking to your plan.
The USDA recommends filling half of your plate with fruits and vegetables (preferably whole, rather than processed), a quarter of the plate with lean protein foods such as fish, poultry, beans or nuts, and a third of the plate with grains. They also suggest limiting added sugars, choosing unsweetened or low-sugar options for beverages, and choosing a small amount of alcohol to drink.
The recommended food groups and portion sizes can help you make well-rounded meals, but remember that the types of foods you eat are just as important as the number of servings. It is also a good idea to consider your nutritional needs, including minerals and vitamins. For example, if you exercise regularly, you will need more carbohydrates and protein than someone who does not. If you are not sure whether your diet contains the right amounts of nutrients, try using the food labels on packaged foods to check for traffic light information that often gives an overview of fats, saturated fats, sugars and sodium content.
3. Stay Hydrated
The body is around 60% water and it’s important to drink enough fluids each day to stay hydrated. Generally, it’s recommended that adults drink eight 8-ounce glasses of water a day, which is often referred to as the “8×8 rule.” However, drinking other beverages can also count towards total fluid intake. “Beverages like diluted juices, herbal tea and even coffee can contribute to overall hydration needs,” says Batson. However, he cautions that drinks containing added sugar should be consumed in moderation, as they are high in calories.
It’s especially important to drink more fluids during physical activity and on hot or humid days, when the risk of dehydration is higher. People with certain medical conditions (kidney stones, bladder infections) and those who take medications that cause fluid loss (such as diuretics) may need to drink extra water to maintain hydration levels.
Severe dehydration can lead to seizures, headaches and dizziness and is particularly dangerous for older adults. If you think you or someone you know is suffering from severe dehydration, seek medical attention immediately.
4. Avoid Sugary Drinks
Drinking sugary drinks is one of the easiest ways to consume too much added sugar. The large number of calories found in sweetened soft drinks, iced tea, coffee, sports and energy beverages can contribute to weight gain.
In addition to adding excess calories, most sugary drinks are acidic and wreak havoc on teeth. They also contain high levels of fructose, which has been linked to the development of diabetes.
Fructose is a type of sugar that is made by the body from glucose, which is derived from carbohydrates. The average 12-ounce can of soda contains over 70 grams of added sugar. A teaspoon of sugar contains 4.2 grams. A good way to think about how much added sugar is in a typical sugary drink is to imagine scooping 7 to 10 teaspoons of sugar into your glass. Try to limit the amount of sugary drinks you consume and replace them with water, unsweetened tea and low-fat milk. You can also add berries or citrus slices to your water for a refreshing, low-calorie beverage. If you are a sugary drink lover, remember to cut back gradually.
5. See Your Doctor
Visiting the doctor is important for all of us, but it’s especially crucial for diabetics. Your doctor can give you a personalized evaluation and provide valuable information about your diabetes. They can also help you set goals and create a plan to achieve them.
While many people with diabetes are tempted to use the internet as a source of health information, it’s important to visit your healthcare provider in person for your questions and concerns. They can offer valuable information about your unique situation, and you can ask your doctor to explain any topics that are confusing or unclear.
Bullying affects kids of all ages, but it’s especially dangerous for kids with diabetes. It can make them feel self-conscious, and it may lead them to hide their medical equipment. Every child and teen deserves to thrive in a safe school that’s free from bullying. Arming them with knowledge about their condition and how to ignore ignorance will allow them to live a healthy life, free of the fear that comes along with peer victimization.
