HEALTHY LIFESTYLE TIPS FOR DIABETES MELLITUS

1. Diet Tips


Eating a healthy and balanced diet helps control blood sugar and supports overall wellbeing. Choose a variety of foods from each group:

  • Carbohydrates: Choose whole grains such as brown rice, oats, whole-wheat bread, samp, or sweet potatoes. Avoid sugary snacks and fried foods.
  • Protein: go for skinless chicken, fish (like sardines or hake), lean meat, beans, lentils, or legs.
  • Vegetables: Fill half your plate with non-starchy vegetables like spinach, cabbage, carrots, or green beans.
  • Fruit: Limit to 1-2 servings per day (e.g., apple, pear, or orange). Avoid fruit juices and dried fruit.
  • Dairy: Choose low-fat milk, plain yoghurt, or cheese
  • Fats: Use healthy oils (olive, canola, or sunflower) and eat avocado. Avoid butter, margarine blocks, and fried foods.

    Use the plate method: Half a plate non-starchy vegetables Quarter plate lean protein Quarter plate whole grains or starchy food. Add a small portion of fruit or dairy if needed and water (or 0 calorie drink) as a preferred drink.

    2. Exercise and Physical activity

    Regular exercise helps your body use insulin better, lowers blood sugar, and improves heart health.

    Regular exercise also keeps you fit, active, alert and sharp.

  • Aim for 30 minutes of activity (like walking or cycling) at least 5 days a week.
  • Include light strength exercises 2-3 times per week.
  • Start slow if you are not used to exercise and increase gradually.
  • Take short movements breaks if you sit for long periods.

    • 3. Lifestyle and Daily Habits

    Practicing and following good daily habits makes it easier to manage diabetes.

    Listed below are some good habits that you can put into practice to improve your health life.

  • Manage stress through relaxation, deep breathing, or hobbies.
  • Avoid smoking and limit alcohol intake.
  • Maintain a healthy weight through diet and physical activity.
  • Keep a regular routine for meals, exercise, and medications.

    • 4. Strategies to stay consistent with your medication

    Taking your diabetes medication as prescribed helps keep your blood sugar under control. These simple tips can help you stay on track:

  • Use reminders: set alarms on your phone or use reminder apps to alert you when it s time to take your medicine.
  • Use pill organizers: Pre-sort your doses by day and time with a pillbox to track what you've taken. Choose from weekly organizers for home or compact ones for travel.

  • Establish a daily routine: Take your medication at the same time each day, linking it to an existing habit like a meal.
    • This will help to seamlessly integrate it into your life.

  • Learn about your medications: Understanding how your medicine works and the risks of missing doses build motivation. This knowledge encourages consistent use as prescribed.
  • Simplify your medication schedule: Ask your provider if you can switch to once-daily or combination pills. A simpler regimen makes adherence much easier and less stressful.
  • Talk to your healthcare team: if you experience side effects, cost issues, or a complex schedule, let them know, they can adjust your treatment plan.
  • Involve your support system: Family and friends can help remind and encourage you to take your medicine regularly.
  • Install phone apps that can be beneficial to your health:  Similar to reminders, there are Apps which can help track diabetes and track blood glucose level. An example of such is the Diabetes Tracker App which can be found in the Google Play Store....