Last Updated on December 11, 2024
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Diabetes can be a demanding disease. This includes taking a mental, and physical toll on your body. It requires you to check every box on the “Healthy Behaviours” list without exception. It requires you to keep your chocolate cravings in check, eat by your glycemic index and get just the right amount of exercise
To complicate matters, insulin can be challenging, particularly during the period of early diagnosis when your pancreas is still producing some of its own blood sugar. Things do get easier, and once they do, many diabetes patients say that their disease makes them healthier. Studies show that a few habits have the most drastic effect on a great quality of life. They are:
- Physical exercise.
- Frequent glucose checks
- The absence of complications, particularly hypertension.
- The absence of depression.
- A reduction in red meat.
Let’s take a closer look at how diabetes can become a positive force in your life.
Managing Glucose Levels and Weight
Your diet is half the battle of diabetes, attacking the problem from two angles: Weight loss and manageable glucose levels. The HBA1C is the diet of choice for its capacity to manage plasma glucose concentration. Type 2 diabetics who keep their carbohydrates at 30% of their diets for six months show an increase in sulfonylureas, even without insulin therapy. Even loose restrictions on carbs bring a significant reduction in HBA1C levels. Add resistance and aerobic exercises, and your levels will drop even further, giving you the quality of life you had long before your diagnosis.
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Altering your proteins will also have a huge impact on the number of times you have to turn to insulin. Fatty fish and lean white meat are ideal. Red and processed meat increase oxidative stress and insulin resistance, so save them for your treat days.
Hitting Your Targets
If healthy diets and exercise were easy to add to daily routines, everyone would be in peak physical condition. Forming new habits requires conscious discipline, so trying to summit diabetes’s craggy peaks will probably feel impossible at first. Aiming for perfection from the beginning is like trying to climb up a 90-degree cliff. Small goals flatten that curve, making the hill far easier to tackle.
Studies show that measurable results keep motivation levels at their peak, so celebrate the small victories: Your first lost kilogram, your first mile of running, your first week of daily goalkeeping. HBA1C targets should be a part of that, so keep an eye on the diabetes-related target of 48 mmol/mol or 6.5%.
Finding a form of exercise you enjoy is the key. You do NOT have to hit the gym, or join a cross fit team. Rather find a friend who likes to go for walks with you, or ride bikes and partake in yoga sessions. There are countless ways to get in a workout. Make time for exercise on a regular basis, and we bet you’ll feel much better.
Many people don’t realize that exercising can also help you save money on various types of insurances. Certain insurance providers may offer discounted rates on life insurance, health insurance, and even long term care insurance.
Depression Management
Depression occurs two to three times more often in diabetes sufferers, typically leading to a drop in employment and wages. The disease attacks your emotional life from two sides: the physiology of the disease itself and the emotional burden of chronic illness. Diagnosis sets off a natural grief process as you come to terms with the end of your old way of life. This is the time to process all your feelings. By reframing your beliefs about your disease, you can reduce your depression risk significantly.
According to Healthline.com, “A 2011 study found that people who have type 2 diabetes and experience symptoms of depression often have higher blood sugar levels. Additionally, the results of a separate 2011 study suggest that people who have both conditions are 82 percentTrusted Source more likely to experience a heart attack.”
One of the best ways to avoid depression is to develop an internal focus of control: a belief that your life’s events can be influenced by your own actions. In simpler terms, if you believe you have the power to affect your health and quality of life, you will amplify that power and feel happier to boot.
If you are depressed, a good clinical team is essential, but adding mindfulness training to your medical care can improve your odds of recovery. Merely staying in the present moment will halve your burden. Mindfulness can even improve your blood sugar level in six months.
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Reducing Complications
Diabetes can lead to other problems for sufferers. Its most common complications are heart disease and kidney damage. All are avoidable through diet, exercise, prescribed medications and regular doctor’s visits.
With the plethora of conditions you need to be aware of, patient empowerment will become one of your most important tools. Patients who participate in their medical care have better outcomes, so do not be scared to adopt a more active role in your care. Empower yourself with information. Actively watch your blood pressure and cholesterol. Make sure your doctors have not forgotten to check for neuropathy and stay in touch with the latest developments in the medical world. It is possible to see your doctors as partners rather than superiors without forgetting the limitations on your medical knowledge. The right balance will help you to take ownership of your health, and that’s a quality of life skill all on its own.
Final Thoughts
With the right focus and behaviours, you can feel as healthy as you did before you developed the disease. Many diabetes sufferers treat their diagnosis as an opportunity to make a positive change to their lifestyles. While a diabetes diagnosis might be challenging, it doesn’t have to be damning.
Author Bio: This article was written by Conor O’Flynn of O’Flynn Medical are industry leaders in the supply of medical products in Ireland. O’Flynn Medical works with diabetic mothers who are having difficulties breastfeeding and breast pumping.
