5 tips to help combat challenges brought about by diabetes
DIABETES may be a lifelong disease, but with proper management and simple changes in one’s lifestyle, those who are afflicted may live their lives to the fullest with minimal disturbance from the complication. You’d be surprised, too, at how relatively easy it is to live a healthier lifestyle—whether or not you’re trying to keep diabetes in check.
“I was devastated when I found out I have diabetes. I do regret that I had to wait for the doctors to tell me to live a healthier lifestyle before I actually did. But I am young and I have many things I still want to achieve in life,” said QuiQui Miniano, a 30-something guy who was recently diagnosed with diabetes.
One thing he has learned upon discovering he had diabetes is that life is a matter of choice: Do you choose to be healthy or not?
Here are some practical steps that QuiQui has taken to win over the challenges brought about by his diagnosis. If you’re an individual diagnosed with diabetes, or if you’re worried you have it but haven’t had the chance to have yourself tested, consider following these steps:
1. Stop smoking.
It’s an obvious step but one that may be particularly hard for many individuals. Treatment for diabetes has always been focused on regulating blood sugar levels, but a recent study published by the Surgeon General found evidences that smoking directly causes diabetes. In its report on smoking, the Surgeon General stated that active smokers have a 30 to 40 percent higher risk of developing type 2 diabetes compared with nonsmokers.
2. Go on a no-soda diet.
There have been various studies linking the habit of drinking soda to a higher risk of being diagnosed with diabetes. That is hardly surprising. Soda, after all, is all sugar and chemicals. An article published in MyHealthNewsDaily.com cites a study stating that drinking just one 12ounce soda a day may increase the risk of Type 2 diabetes by as much as 18 percent over a 16-year period. Drinking soda has also been linked repeatedly to weight gain, which does not help anyone wanting to be diabetes-free.
3. Get more sleep.
The body’s reaction to sleep loss can resemble insulin resistance, a precursor to diabetes, WebMD.com quoted Mark Mahowald, director of the Minnesota Regional Sleep Disorders Center in the US. Diabetes occurs when the body does not produce enough insulin or the cells do not properly use the insulin. When insulin is not doing its job, high blood sugar levels build in the body to the point where they can harm the eyes, kidneys, nerves, or heart.
4. Exercise more.
This is a you-know-it-but-you-don’t-do-it moment. Exercising more helps burn calories that might otherwise have turned into excess fats your body does not need. Regular exercise helps the body respond to insulin and manage blood glu- cose more effectively. It may even reduce the amount of medication needed to treat diabetes.
5. Choose grilled over fried.
As mentioned, it’s all about choices—even small ones. Do you consume the deep-fried pork or the barbecue instead? Do you have fresh apples for dessert or one that was dipped in chocolate? Should you have baked potatoes instead of french fries? It all begins with baby steps.