healthy routine for diabetics

Healthy routine for diabetics

Living with diabetes is a challenge for many people facing this disease. Beyond managing the condition is very important that the disease is kept under control because serious likelihood of complications from kidney failure to nerve damage, cardiovascular disease and stroke.
The positive side is that diabetes is a condition that can be managed by following a few simple rules that can transform routine: blood glucose monitoring, follow treatment prescribed by your doctor, proper diet and a regular exercise achievement, every day.

Glucose monitoring
To more effectively manage diabetes is very important to control your blood sugar levels regularly. You must know that blood glucose levels, especially before using insulin to know if you follow treatment works best. If you have diabetes type 1 or 2, is equally important to measure blood glucose levels before making exercise before bedtime and before driving to ensure that your blood sugar level is not too low.
If you are taking medication it is advisable to take samples of blood several times a day, at various times, such as before meals or two hours after meals.
Research has shown that when people with diabetes control their blood sugar closely improves their ability to manage diabetes. After a large study found that people who regularly monitored in blood sugar levels had a significantly better quality of life to those who do not comaprativ glucose measurements. The latter had low blood sugar and not taking measures to increase them.

Diet for people with diabetes

When people with diabetes are told that we must control their diet, many of them do so in the short term, consider changing them overwhelm and return to old habits. Diabetic diet is not specific, but very different from that of a man who is healthy.
People with diabetes can begin each day with a healthy breakfast to avoid overeating later. It is recommended that breakfast be composed of many fibers, which can be obtained from whole grains, fruits and vegetables, protein sources and low-fat or nonfat dairy products.
Avoid soft drinks or sweetened and unsweetened tea in favor of water. Between meals, small snacks will be taken quantitatively, but healthy throughout the day, to avoid sudden drop in blood sugar levels.
Avoid drinking alcohol, which provides enough calories, as well as foods high in fat. Drink alcohol only occasionally and when your blood sugar is under control.
Main culprits of increased blood sugar are sugars, carbohydrates and starches.
The glycemic index is a measure which is designed to quantify the influence that food has on blood sugar levels. It seems that foods that have a lower glycemic index have a lower impact on blood sugar levels after meals. People who eat more foods with a low glycemic index have smaller amounts of body fat and have a lower body mass index.
It is important to eat plenty of fruits, vegetables and meat, and nuts, low-fat dairy products and whole grains. Daily, you need 25-35 grams of fiber. Studies suggest that people diagnosed with type 2 diabetes and have a high fiber diet may improve cholesterol levels and blood sugar. Similar results were obtained in people with type 1 diabetes.
Most of the experts do not recommend completely avoiding the consumption of sugar and sweet foods as long as they are part of a healthy meal plan. Sugars from food did not raise blood sugar unless they contain similar amounts of calories from starch (found in many foods we eat). It is important to remember that the sugar is just one type of carbohydrate.


If your doctor prescribes medication is very important to follow exactly drug therapy. Routine treatment will be different, depending on the type of diabetes you have, your doctor is the one who decides whether to take insulin or other medications.
If you take insulin, do a food diary where you write down the foods you have eaten and what level of blood sugar.

Keeping diabetes under control with exercise

Regular exercise is an important component when it comes to overall health and a healthy routine for people with diabetes. If you did not exercise before, gradually increase the intensity. Monitor your blood sugar before and after exercise.
You can start by walking indoors or outdoors, dancing, cycling or other sports that you enjoy doing. When in doubt regarding the intensity or duration of exercise, consult an expert for help and to plan the types of exercise to be followed safely.


Routine in people with diabetes should be individualized according to each person’s situation and could involve:

  •      glucose measurements immediately after waking
  •      eating a balanced breakfast such as oatmeal, scrambled eggs with egg, half a grapefruit and unsweetened tea with lemon
  •      checking blood glucose before insulin injection at midday
  •      making lunch can include: chicken sandwich with turkey, a small apple and mineral water
  •      physical activity after lunch (walking, for example)
  •      making a healthy snack, such as a low-fat fruit yogurt
  •      who use a balanced, which could include: grilled fish, steamed vegetables and sugar-free ice cream
  •      glucose measurement before going to bed.

In addition, do not forget to relax enough for the immune system to become stronger and can fight better with diabetes.

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