4 Lifestyle Changes to Make If You Have Diabetes

If you or a loved one has diabetes, it’s important to know that small and consistent lifestyle changes can make a big difference. In this brief article brought to you by the licensed primary care doctors at Southern Maryland Medical Group, we take a closer look at what diabetes is and explore four key lifestyle adjustments to help you manage it effectively.

What is diabetes?

At its core, diabetes is a condition that affects how your body processes sugar, or glucose, in the blood. In type 1 diabetes, your body doesn’t produce enough insulin (the hormone that helps regulate blood sugar). In type 2 diabetes, your body doesn’t use insulin effectively. Both types lead to higher-than-normal blood sugar levels.

While there’s currently no cure for diabetes, medical treatments like insulin and other medications help keep blood sugar levels in check. However, lifestyle is the true game-changer. If you’re living with diabetes, your daily habits can either work with your treatment plan or against it.

Nourish your body with a balanced diet

What you eat matters, but you don’t need to give up all your favorite foods or follow a strict and joyless diet. The goal is balance and consistency. Consider these three steps:

1. Focus on Fiber: Foods like vegetables, fruits, whole grains, and legumes can help stabilize blood sugar levels and keep you feeling full.
2. Choose Healthy Carbs: Opt for complex carbs like sweet potatoes, quinoa, and brown rice over refined options like white bread and sugary snacks.
3. Portion Control: Keeping an eye on serving sizes can help prevent blood sugar spikes.

Remember, no single meal is going to derail your progress – but making mindful food choices over time will set you up for success.

Get moving and exercise regularly

Exercise isn’t just about losing weight; it’s also a powerful tool for managing diabetes. Physical activity helps lower blood sugar levels by improving how your body uses insulin. It also boosts mood and energy levels – that’s a win-win-win!

If you’re new to exercise, start with 10–15 minutes of walking a day and gradually increase. Whether it’s swimming, yoga, or dancing, choose activities that make you happy so you’ll stick with them.

PRO TIP: Check your blood sugar before and after exercise, especially if you’re on insulin, to make sure it stays within a healthy range.

Prioritize sleep

Sleep might not seem directly related to diabetes, but it’s a cornerstone of good health. Poor sleep can throw your hormones out of balance, increase stress, and lead to higher blood sugar levels.

Go to bed and wake up at the same time each day to regulate your body’s internal clock. To help, consider winding down with calming activities like reading, meditating, or taking a warm bath before bed. Avoid phones, tablets, and TVs for at least an hour before bed to improve sleep quality.

Manage stress effectively

Believe it or not, stress can wreak havoc on your blood sugar levels. When you’re stressed, your body releases hormones like cortisol that can cause blood sugar to rise. That’s why managing stress is just as important as monitoring your diet or exercising.

Consult a licensed physician

By making small and sustainable changes to your diet, exercise routine, sleep habits, and stress management techniques, you can take charge of your health and feel empowered. Remember, you’re not alone on this journey. Work closely with your healthcare provider to develop a personalized plan that fits your needs.

Residents in the area looking for a licensed primary care physician can call or message Southern Maryland Medical Group to schedule a convenient appointment today.