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How to Control Diabetes by Changing Lifestyle

How to Control Diabetes by Changing Lifestyle
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How can a layman he/she can control diabetes via lifestyle changes

Type 2 diabetes is a late-onset condition, meaning it usually affects people after the age of 30. People with type 2 diabetes have blood sugar levels that are higher than usual.

The following are some of the lifestyle changes that are suggested:

  • Getting two and a half hours of moderate-intensity exercise or one hour and 15 minutes of high-intensity exercise per week.
  • Losing weight gradually to obtain a healthy BMI
  • Increase your consumption of veggies and other high-fibre meals by replacing refined carbs with whole-grain items.
  • Saturated fat consumption should be reduced.

Include Physical Activities:

The National Institute for Health and Clinical Excellence (NICE) recommends doing either 2 12 hours of moderate-level physical activity or 14 hours of rigorous exercise.

  • Physical exercise of moderate intensity includes: Cycling over a somewhat level surface Hiking and swimming
  • The following are examples of vigorous physical activity: Jogging, Football, Skipping and many more

*Structured or supervised exercise sessions may be recommended for some patients.

Weight Loss

  • The range of 18.5 to 24.9 BMI values are considered to be healthy
  • For persons of South Asian ancestry, the range is 18.5 to 22.9.
  • A BMI above the healthy range loses weight gradually, intending to lose 5 to 10% of its body weight over a year.
  • Weight loss can assist persons with pre-diabetes or type 2 diabetes in better regulating their blood glucose levels, as well as minimise their chance of acquiring diabetes.

Dietary Changes

  • NICE’s basic dietary guideline for reducing the risk of type 2 diabetes is to minimise the fat intake and increase dietary fibre intake.
  • People who are overweight should eat smaller amounts to ingest fewer calories.

Manage Stress:

  • Type 2 diabetes has been linked to stress as a risk factor. When a person is stressed, their body activates the danger response.
  • when you’re nervous, it’s possible you won’t be able to properly control your diabetes.
  • You may forget to exercise, eat properly, or take your medications.
  • Do deep breathing, yoga, or relaxing pastimes.

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