Four Practical Ways to Combat Diabetes

Number one: Smart Food Choices

Instead of just saying “eat healthy.” Aim for half your plate to be non-starchy vegetables like broccoli, spinach, or salad. Dedicate a quarter of your plate to lean protein such as grilled chicken, fish, beans, or tofu. Fill the remaining quarter with whole grains like brown rice, quinoa, or whole-wheat pasta. Drink water or unsweetened beverages instead of sugary drinks. Always read food labels to understand carbohydrate content and serving sizes. Plan your meals and snacks to avoid impulsive, less healthy choices.

Number Two: Fitting Fitness into Your Daily Routine

You don’t need to become a marathon runner overnight. Start with 30 minutes of moderate-intensity exercise most days of the week. It could be a brisk walk during your lunch break, cycling to the store, or dancing to your favorite music at home. Break it down into smaller chunks if needed—three 10-minute walks are just as effective. Find an activity you enjoy to make it a sustainable habit. Set realistic goals and gradually increase the duration or intensity as you get fitter.

Number Three: Blood Sugar Monitoring Made Easy 

Get familiar with your blood glucose meter and understand your target blood sugar ranges and when to check. It might be before meals, after meals, or at bedtime. Keep a log (digital or paper) of your readings to identify patterns and discuss them with your doctor. Learn how different foods and activities affect your numbers so you can make informed choices in real-time.

Number Four: Manage Stress 

Stress isn’t just a feeling; it impacts your blood sugar. Identify your stress triggers and find healthy ways to cope. Try deep breathing exercises for a few minutes each day. Schedule short breaks throughout your day to step away and relax. Engage in enjoyable hobbies to take your mind off stressors. Prioritize sleep, as lack of rest can also increase stress hormones.

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