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How lifestyle and daily routine affect blood sugar
Health Facts…
By: Rehanna Ramsay
Kaieteur News – Diabetes is a serious Non-Communicable Disease (NCD) that affects close to 66,000 Guyanese. As a result, management of the disease is crucial to leading a normal life. However, this requires awareness. You must know what makes your blood sugar level rise and fall — and how to control these day-to-day factors.
Keeping your blood sugar levels within the range recommended by your doctor can be challenging. That’s because many things make your blood sugar levels change, sometimes unexpectedly. The following are some factors that can adversely affect your blood sugar levels.
DIET
Healthy eating is a cornerstone of healthy living with or without diabetes. But if you have diabetes, you need to know how foods affect your blood sugar levels. It’s not only the type of food you eat, but also how much you eat and the combinations of food types you eat.
Learn about carbohydrate counting and portion sizes. A key to many diabetes management plans is learning how to count carbohydrates. Carbohydrates often have the biggest impact on your blood sugar levels. For people taking mealtime insulin, it’s important to know the number of carbohydrates in your food, so you get the proper insulin dose.
Learn what portion size is appropriate for each food type. Simplify your meal planning by writing down portions for foods you eat often. Use measuring cups or a scale to ensure proper portion size and an accurate carbohydrate count.
Make every meal well-balanced. As much as possible, plan for every meal to have a good mix of starches, fruits and vegetables, proteins, and fats. Pay attention to the types of carbohydrates you choose. Some foods, such as fruits, vegetables, and whole grains, are better for you than others. These foods are low in carbohydrates and have fiber that helps keep your blood sugar levels more stable. Talk to your doctor, nurse, or dietitian about the best food choices and the appropriate balance of food types.
Avoid sugar-sweetened beverages. Sugar-sweetened beverages tend to be high in calories and offer little nutrition. And because they cause blood sugar to rise quickly, it’s best to avoid these types of drinks if you have diabetes.
The exception is if you are experiencing a low blood sugar level. Sugar-sweetened beverages, such as soda, juice, and sports drinks can be used as an effective treatment for quickly raising blood sugar that is too low.
EXERCISE
Physical activity is another important part of your diabetes management plan. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently.
Talk to your doctor about an exercise plan. Ask your doctor about what type of exercise is appropriate for you. In general, most adults should get at least 150 minutes a week of moderate aerobic activity. Aim for about 30 minutes of moderate aerobic activity a day on most days of the week.
Keep an exercise schedule. Talk to your doctor about the best time of day for you to exercise so that your workout routine is coordinated with your meal and medication schedules.
CHECK UP
Check your blood sugar level before, during, and after exercise, especially if you take insulin or medications that lower blood sugar. Exercise can lower your blood sugar levels even up to a day later, especially if the activity is new to you, or if you’re exercising at a more intense level. Be aware of warning signs of low blood sugar, such as feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious, or confused.
Stay hydrated. Drink plenty of water or other fluids while exercising because dehydration can affect blood sugar levels.
MEDICATION
Insulin and other diabetes medications are designed to lower your blood sugar levels when diet and exercise alone aren’t sufficient for managing diabetes. But the effectiveness of these medications depends on the timing and size of the dose. Medications you take for conditions other than diabetes also can affect your blood sugar levels. Talk to your doctor about this.
- carbohydrates, diabetes, Diabetes is a serious Non-Communicable Disease, disease is crucial, How lifestyle and daily routine affect blood sugar
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