Small Steps Big Improvements: A Guide to Managing Diabetes

Ways to control blood sugar level and weight in type 2 diabetes.

There are three easy ways to improve your glycaemic control if you're a person with diabetes. Managing diabetes can sometimes feel overwhelming, but by making small changes, you can see a significant improvement in your blood sugar levels and your overall bodyweight, lipids, blood pressure and cholesterol.

What is a balanced diet for individuals with diabetes?

Firstly, try to maintain a balanced diet. There is no such thing as a “diabetes diet.” Work with your diabetes care team to figure out what eating plan makes the most sense for you and your treatment goals. It will likely include a variety of foods from all food groups. Be sure to ask how you can add your favorite foods to your eating plan, so you enjoy what you eat. Eating various foods, including carbohydrates, proteins, and healthy fats, can help you maintain better blood sugar control. High-fibre foods such as fruits, vegetables, whole grains, and legumes can slow down digestion and prevent rapid spikes in blood sugar levels. Be mindful about portion control. Keep an eye on portion sizes to manage your calorie intake. Balancing your carbohydrate, protein, and fat consumption is essential.

Watch Dr Jothydev Kesavadev talk about the relationship between diabetes and weight

What are the benefits of exercise for individuals with diabetes?

Secondly, stay active physically. Losing even a small amount of weight can have significant benefits for individuals with diabetes. Weight loss helps improve insulin sensitivity, allowing the body to utilize insulin more effectively. Even if it’s just 30 minutes of moderate-intensity exercise like walking or yoga. It can help lower your blood sugar levels, improve insulin sensitivity, and reduce the risk of diabetes-related complications. Engaging in regular physical activity offers numerous benefits for managing diabetes. Exercise contributes to improved cardiovascular health by lowering blood pressure, reducing cholesterol levels, and boosting overall heart function. You can also engage in activities that you find enjoyable and sustainable. This could include walking, cycling, swimming, dancing, or any other form of aerobic exercise.

How often should individuals with diabetes monitor their blood sugar levels?

Finally, make sure you monitor your blood sugar levels regularly and take your medication as prescribed. Keeping a close watch on your blood sugar levels is vital for effective diabetes management. Self-monitoring helps you understand how food, exercise, and medication affect your blood sugar levels and weight. It will help you keep tabs on your health quite easily. If you take diabetes medications, you can closely monitor and determine if any adjustments are necessary based on your blood sugar readings. You can also maintain a record of your blood sugar levels, meals, exercise, and medication can provide valuable insights for managing your diabetes effectively.

By adopting a balanced diet, incorporating regular physical activity, and monitoring your blood sugar levels diligently, you can significantly improve your glycaemic control.

If you have received a diabetes diagnosis, don’t be bogged down. Sticking to these simple strategies can make a big difference in managing diabetes and improving overall health. Thankfully, there are newer possibilities in diabetes management in India that can help. Ask your doctor about them today. Together, let’s bring down the weight of diabetes.¹

References

ElSayed NA et al. Diabetes Care. 2023 Jan 1;46(Suppl 1):S97-S110.
Davies MJ et al. Diabetes Care. 2022 Nov 1;45(11):2753-2786

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