Diabetes is a chronic disease that develops when the body is unable to regulate blood sugar levels. It is a common condition that affects millions of people worldwide. Type 2 diabetes is the most common form of diabetes and is often associated with an unhealthy lifestyle and obesity. Controlling blood glucose levels is essential for managing diabetes and preventing long-term complications.
RISKS OF DIABETES
High blood sugar levels can cause complications in both the short and long term. Short-term complications include fatigue, thirst, frequent urination and blurred vision. Long-term complications include cardiovascular disease, kidney disease, eye problems and nerve damage.
TOP 20 SCIENTIFICALLY PROVEN WAYS TO MANAGE YOUR BLOOD GLUCOSE
There are many ways to manage your blood glucose and control diabetes. Below are the top 20 scientifically proven ways to manage your blood glucose.
In terms of movement and relaxation:
- Stay active every part of the day, exercise a lot in between
- Exercise at least twice a week
- Strengthen the muscles at least 2 times a week
- Control your stress, do relaxation exercises every day
- Get enough sleep, at least 8 hours is the advice
Some more food and drinks:
- Eat plenty of fiber every day
- Eat more vegetables, half a plate full
- Eat more fruit, 2 to 3 pieces a day
- Eat more nuts and seeds, a handful a day
- Eat more fish, once a week, preferably oily fish
- Drink more water
Eating and drinking less:
- Avoid sugary drinks
- Reduce your intake of simple and refined carbohydrates
- Eat less red meat, a maximum of 2 times a week
- Eat less or better yet no processed foods
- Avoid alcohol
Other tips:
- Stop smoking
- Check your blood glucose regularly
- Follow a diabetes education-healthy living program
- Maintain a healthy weight
Top 3 tips
- Eat a healthy diet: A healthy diet can help manage your blood glucose and reduce your risk of complications. It can also help control your weight and improve your energy levels.
- Stay active: Regular exercise, sports and muscle training can help manage your blood glucose and reduce your risk of complications. It can also help control your weight and improve your energy levels.
- Check your blood glucose regularly: Checking your blood glucose regularly can help you manage your diabetes and reduce your risk of complications. It can also help determine if your medication or insulin needs to be adjusted.
Scientific sources
These tips are based on scientific research and recommendations from health organizations such as the Nutrition Center and Diabetes Desk. Consult your doctor or diabetes nurse for more information about managing your blood glucose and preventing complications.
Sources:
https://www.voedingscentrum.nl/encyclopedie/diabetes-type-2.aspx
https://www.diabetesdesk.nl/informatie/zelfmanagement-van-diabetes