Managing diabetes: Your guide to controlling blood sugar and leading a healthier life

Diabetes is a chronic medical condition that occurs when the body cannot properly regulate blood sugar (glucose) levels. Glucose is a crucial energy source for cells, and insulin, a hormone the pancreas produces, helps regulate its absorption and utilization. Elevated blood sugar levels in diabetes can lead to various complications, including cardiovascular disease, kidney dysfunction, nerve damage, and vision impairment.  

Effective management involves maintaining a balanced lifestyle, monitoring blood sugar, monitoring medication adherence, and collaborating with healthcare professionals to prevent complications and promote overall well-being. 

There are two main types of diabetes: Type 1 diabetes and Type 2 diabetes. 

1. Diabetes Type 1- Type 1 can be very frequently diagnosed in childhood or adolescence stages. The immune system mistakenly attacks and destroys the pancreas's insulin-producing cells (beta cells). 

2. Diabetes type 2- Type 2 usually occurs in adults, but can occur at any age to anybody. In type 2, the body either stops producing enough insulin or the cells do not respond effectively to insulin (insulin resistance). 

   
   

NOTE:

• Normal: A fasting blood sugar level below 100 mg/dL is healthy. 

• Prediabetes: If your level is between 100 and 125 mg/dL, it’s a sign of prediabetes. 

• Diabetes: If it’s 126 mg/dL or higher on two separate tests, it indicates diabetes. 

  
  

Symptoms of diabetes 

If you have any of the following symptoms, go visit a healthcare professional for guidance and get your blood sugar tested: 

1. Frequent Urination (mostly at night) 

2. Dry mouth, feeling extremely thirsty 

3. Fatigue 

4. Blurred vision 

5. Unplanned weight loss 

6. Numbness or extreme tingling in hands and feet 

7. Slow-healing wounds 

8. Skin infection or vaginal yeast 

9. Frequently feeling starved 

Key Points 

1. Type 1 diabetes is very severe and can be diagnosed at any age. Symptoms can start to develop very quickly in just a few weeks or months. 

2. Type 2 diabetes can develop slowly and take years to fully develop. Some people can’t notice any symptoms at all. Usually, type 2 diabetes starts when you’re an adult, but nowadays more and more teenagers are also developing it. 

What are the causes of diabetes? 

High levels of glucose circulating in your bloodstream can lead to diabetes, regardless of the type. However, the type of diabetes plays a very crucial role in defining why your blood sugar levels are high. 

Causes of diabetes include- 

• Insulin resistance- Type 2 diabetes occurs mostly because the body becomes resistant to insulin. This means that the cells in your muscles, fat, and liver don’t respond properly to insulin.  

  
  

Several things can cause this, such as: 

• Being overweight 

• Not exercising enough 

• Eating an unhealthy diet 

• Hormonal issues 

• Genetics 

• Some medications. 

• Hormonal imbalance- This usually happens during pregnancy, as in that period your placenta releases hormones that cause insulin resistance. You can further develop gestational diabetes if your pancreas can’t produce enough insulin to overcome the insulin resistance. 

• Pancreatic damage- If there’s any physical damage to your pancreas- either from an injury, surgery, or a condition. It can affect and impact its ability to make insulin, which will further result in diabetes. 

  
  

If you are in constant dosage of any long-term medication for HIV/AIDS that can also lead to Type 2 diabetes.

8 ways to control diabetes

Managing diabetes isn’t something you can do overnight. It requires a well-rounded approach that includes changes to your lifestyle, taking medicine if needed, and checking your blood sugar regularly. Here are some important tips for controlling diabetes: 

1. Eat Healthy: Focus on a balanced diet with plenty of whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Pay attention to carbohydrates and choose complex ones that have a lower glycemic index. Spread your meals evenly throughout the day and practice portion control. 

2. Stay Active: Regular exercise can help improve how your body responds to insulin, manage your weight, and lower blood sugar levels. Aim for at least 150 minutes of moderate exercise each week, such as brisk walking, jogging, cycling, or swimming, along with strength training on two or more days. 

3. Manage Your Weight: Keeping a healthy weight is important. Combine a balanced diet with regular exercise to achieve this. Even a small amount of weight loss can greatly benefit those with Type 2 diabetes. 

4. Monitor Blood Sugar: Make it a habit to check your blood sugar levels as your doctor advises. This helps you see how well your treatment is working and allows for necessary changes. Keep a record of your readings and share them with your healthcare team during check-ups. 

   
   

5. Quit Smoking: If you smoke, try to quit. Smoking can lead to heart problems, which are already a higher risk for people with diabetes. 

6. Limit Alcohol: If you drink alcohol, do so in moderation. Too much alcohol can affect blood sugar and interact with diabetes medications. 

7. Regular Check-Ups: Visit your healthcare providers regularly for check-ups. This includes checking your blood pressure, cholesterol, and kidney function, among other health checks. 

8. Manage Stress: Use stress-relief techniques like deep breathing, meditation, yoga, or engaging in hobbies. Managing stress is crucial since it can affect your blood sugar levels. 

People with diabetes should work closely with their healthcare team, which may include doctors, nurses, dietitians, and specialists. Your management plan should be tailored to your needs and can change over time. 

Regular communication with your healthcare providers is key to keeping your diabetes under control and avoiding complications. 

Foods that help in controlling diabetes 

Managing diabetes requires a balanced diet with portion control. Here are some foods that can help in controlling blood sugar levels: 

1. Non-Starchy Vegetables: 

   Vegetables such as leafy greens, broccoli, cauliflower, bell peppers, and zucchini. All of these are low in carbohydrates and highly rich in fiber, vitamins, and minerals.- 

2. Whole Grains: 

   Include brown rice, quinoa, oats, barley, and whole wheat. Whole grains provide fiber, which helps stabilize blood sugar levels and make sure to always choose whole grains over refined grains. 

3. Legumes: 

   Beans, lentils, and chickpeas are excellent sources of protein and fiber. They have a low glycemic index and can contribute to better blood sugar control. 

4. Lean Proteins: 

   Try opting for lean protein sources such as poultry, fish, tofu, and legumes. Protein helps maintain muscle mass and can have a minimal impact on blood sugar levels. 

5. Healthy Fats: 

   You should try including sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats can help keep you full for a long time and can provide essential nutrients without causing a rapid rise in blood sugar. 

6. Fruits in Moderation: 

   While fruits contain natural sugars, they also provide essential vitamins and fiber. Start balancing them in portions and choose fruits with lower glycemic index values, such as berries, cherries, and apples. 

7. Dairy or Dairy Alternatives: 

   Select low-fat or fat-free dairy products or dairy alternatives like almond or soy milk. These provide essential nutrients like calcium and protein. 

8. Fiber-Rich Foods: 

   Foods high in soluble fiber, such as oatmeal, beans, lentils, and certain fruits (e.g., apples, and pears), can help slow down the absorption of glucose and improve blood sugar control. 

9. Cinnamon: 

   Some studies suggest that cinnamon may have a positive effect on blood sugar levels. Adding a sprinkle of cinnamon to foods or beverages may be a flavorful way to incorporate it into your diet. 

10. Fatty Fish: 

    Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which may have anti-inflammatory effects and benefit overall heart health. 

Conclusion- 

More than 11.4% of India’s population is diabetic, i.e., more than 100 million people and it’s increasing even more. We still have time and can do something about it, we as individuals have the power to make a positive change in our daily lives and can set an example for people around us. 

All you must do is, change a few simple things around, like eating healthy, walking, sleeping, and relaxing, allowing simple day-to-day steps can help us live a simple and healthy lifestyle. 

Let's start making these small but important changes today for a happy and healthy future. We're in this together, and together, we can beat the challenges of diabetes and look forward to a life full of well-being and energy. 

Thank you for entrusting us with your health journey. 

References: 

• https://www.webmd.com/diabetes/tips-diabetes-lifestyle  

• https://utswmed.org/conditions-treatments/diabetes/diabetes-treatment-options/  

• https://my.clevelandclinic.org/health/diseases/7104-diabetes  

• https://www.cdc.gov/diabetes/signs-symptoms/index.html  

• https://www.healthline.com/nutrition/foods-to-lower-blood-sugar#beans  

• https://my.clevelandclinic.org/health/diseases/7104-diabetes  

Disclaimer: This blog is for informational purposes only and is not medical advice. Seht helps families stay informed but is not a substitute for professional healthcare guidance.

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