Are you diabetic? Read these tips from Dr V Mohan to kickstart a healthy 2024

Keep it sustainable

First and foremost, take stock of where you are at currently with your health. Assess your current habits, both good and bad, and identify areas that you would like to improve upon.

Set your goals smartly. (Harvard Health)

Maybe you want to focus on improving your nutrition by incorporating more fruits and vegetables into your diet or reducing your intake of processed foods. Or perhaps you want to start exercising regularly by committing to working out a certain number of days per week.

Whatever goals you set, make sure they are attainable within the context of your life. Consider factors such as time constraints, work commitments, and personal responsibilities when planning how you will achieve these goals.

It can also be helpful to break down larger goals into smaller milestones along the way. This not only makes them more manageable but provides a sense of accomplishment as each milestone is achieved.

Remember that setbacks are part of the journey towards better health. If you slip up or face challenges along the way, don’t beat yourself up about it. Instead, use those moments as opportunities for learning and growth.

Nutrition plays a crucial role in managing diabetes and maintaining overall health.

Also Read: Train dentists to identify diabetes, heart disease, says study

Tips to keep your blood sugar levels stable

1. Focus on whole foods: Incorporate plenty of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. These nutrient-dense foods provide essential vitamins, minerals, and fibre while minimising added sugars.

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2. Watch portion sizes: Be mindful of the amount of food you consume at each meal. Use smaller plates and bowls to help control portions and prevent overeating.

3. Control carbohydrates: Carbohydrates have the most significant impact on blood sugar levels. Choose high-fibre carbohydrates like quinoa, brown rice, sweet potatoes, and legumes that are digested more slowly and have a less dramatic effect on blood glucose.

If you’re counting carbs to manage your diabetes medication dosages accurately, work with a registered dietitian who can help you create an individualised meal plan tailored to your needs.

4. Limit added sugars: Avoid sugary beverages, such as soda or fruit juices, and opt for water or unsweetened drinks instead. Read labels carefully to identify hidden sources of added sugars in processed foods.

5. Stay hydrated: Drink plenty of water throughout the day to maintain proper hydration levels which can support optimal metabolism and overall health.

Also Read: Did you know blood sugar levels can spike during winter?

Ways to incorporate exercise into your routine

Exercise plays a crucial role in managing diabetes and maintaining overall health. Regular physical activity can help improve insulin sensitivity, lower blood sugar levels, reduce the risk of cardiovascular diseases, and promote weight loss and maintenance.

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1. Start with low-impact activities: If you are new to exercise or have certain limitations, begin with low-impact exercises like walking, swimming, or cycling. These activities are gentle on the joints and still provide significant benefits.

2. Aim for exercising at least 150 minutes per week: The American Diabetes Association recommends getting at least 150 minutes of moderate-intensity aerobic exercise each week. This can be broken down into smaller sessions throughout the day.

3. Mix it up with strength training: Alongside aerobic exercises, include strength training two to three times a week. This helps build muscle mass and improves metabolism.

4. Stay consistent: Consistency is key when it comes to reaping the benefits of exercise for diabetes management. Find activities that you enjoy and make them a regular part of your routine.

5. Avoid prolonged periods of inactivity: Sitting or being sedentary for long periods can negatively impact blood sugar control. Take breaks every hour by standing up and stretching or going for short walks.

Also Read: Deficiency of this vitamin can lead to increased risk of diabetes

Stress and diabetes

Stress can have a significant impact on blood sugar control for individuals with diabetes. It is important to develop effective stress management techniques in order to maintain stable glucose levels.

One technique that can be helpful is deep breathing exercises. Taking slow, deep breaths and focusing on your breath can help reduce feelings of stress and anxiety.

Prioritise sleep. (iStock)

Another technique is practicing mindfulness or meditation. By being present in the moment and letting go of worries about the past or future, you can lower your stress levels and improve blood sugar control.

Incorporating self-care into your daily routine is essential for maintaining a healthy lifestyle when you have diabetes. It is easy to get caught up in the demands of everyday life and neglect our own well-being, but taking the time to care for yourself is crucial.

Start by prioritising sleep. Getting enough restorative sleep can help regulate blood sugar levels and improve overall health. Establish a regular bedtime routine and create a relaxing environment in your bedroom.

By incorporating these self-care practices into your daily routine, you will be better equipped to manage your diabetes effectively while also prioritising your own well-being.

Also Read: Lifestyle prescriptions and why they are important in treating diabetes

Take charge of your health in 2024

Taking charge of your health in the new year is a proactive and empowering approach for people with diabetes.

By setting realistic goals, understanding your blood sugar patterns, following a balanced meal plan, incorporating exercise into your daily routine, managing stress levels, practising good habits and hygiene, and seeking support from healthcare professionals and loved ones, you can start your 2024 with renewed focus on health.

Remember that small steps taken consistently over time can lead to significant improvements in managing diabetes. It is important to stay committed to making healthy choices every day while also giving yourself grace when setbacks occur. Embrace the journey towards better health and celebrate each milestone along the way.

As we bid farewell to one year and welcome another, let us prioritise our well-being by embracing positive lifestyle changes. Let this be the year where you take control of your diabetes management with confidence and determination.

With these tips in mind, go forth into the new year ready to live life to its fullest while keeping your health at the forefront.

(Dr V Mohan is the Chairman and Chief Diabetologist at Dr Mohan’s Diabetes Specialties Centre in Chennai. He’s a renowned diabetologist and also advisor to ICMR.)