There is no doubt that a diagnosis of diabetes changes the lives of people. Among other things, a lifestyle change is perhaps one of the biggest implications of living with diabetes. Although the thought of this might feel daunting, it does not have to be.
The truth is that the same lifestyle changes necessary to better manage diabetes are equally expedient for everyone to practise, especially as they grow older. Here are 7 important lifestyle changes necessary in diabetes management and for healthy living:
Eating Healthy
Your diet is likely the biggest lifestyle change that comes with a diabetes diagnosis. This is because diabetes is a metabolic condition which affects how your body utilises the food you eat. So, to minimise the impact of this changed metabolism (food breakdown), you need to make healthier food choices. To put it simply, you need to change your diet to more of a low-carb (carbohydrate), whole foods, plant based diet.
Whole foods are foods that have undergone minimal processing. They include: grains (wholegrain rice, wheat, oats, barley), beans, legumes, fruits and vegetables. Already, these foods are plant based, which are considerably healthier because animal based foods expose you to saturated or unhealthy fats which increase your cholesterol and put you at risk for other metabolic conditions including heart problems. It is advisable to work with a dietitian to modify your diet to easily accessible and healthier options.
Limiting Alcohol Consumption
Like an old adage says: “alcohol is bad business”. It is even worse business for people living with diabetes, this is why this lifestyle change is very important. Although some people argue that there can be a balance between consuming alcohol and maintaining health, your best bet is to avoid alcohol.
Alcohol intake may seriously impact blood glucose levels, as it interferes with the liver function of regulating the levels of stored glucose. It also interacts with diabetes medications, may put you at risk for increased cholesterol levels, and trigger hypoglycemia (low blood sugar). Alcohol intake may also worsen diabetes complications particularly in the nerves, kidneys and eyes.
Avoiding Smoking
The risks of smoking surely outweigh the benefits, and apart from the fact that smoking is one of the major risk factors for type 2 diabetes, smoking can make it harder to manage diabetes.
Smoking increases the risk of diabetes complications by about 40% – vascular problems, insulin resistance and cell damage are worsened by smoking.
Because of how highly addictive smoking might be, it may be difficult to stop by oneself. Working with your healthcare provider and getting a good support system as well as creating other stress management channels then become paramount.
Increasing Physical Activity
“Sitting is the new smoking… We are sitting ourselves to death.” This statement, made by Dr James Levine, Director of Mayo Clinic, in an interview made serious rounds in the media, and helped many people reconsider the dangers of physical inactivity.
Research has shown that many chronic diseases can be prevented simply by increasing physical activity. A sedentary lifestyle, as expected, is highly discouraged when living with diabetes, especially in Type 2 diabetes.
Increasing your physical activity may be in the form of cardio exercises (running, walking, swimming, cycling etc), strength training or flexibility and balance training. For people with very busy lives, simple modifications like opting to take the stairs instead of the elevator, choosing to walk instead of driving, and setting out time for dancing go a long way.
If you are newly diagnosed with diabetes, your doctor might recommend that you lose weight, and suggest exercises that would suit your metabolic needs and your daily schedule.
Sleeping Better
The importance of getting enough sleep goes without saying. Getting enough sleep is essential for a healthy body and mind, and this point is more emphasised for people living with diabetes.
A lack of sleep can increase insulin resistance, affect your eating habits, and make it more difficult to manage your diabetes.
Although it has been postulated that having diabetes might make you less likely to get enough sleep at night, consciously choosing to get enough sleep might fight these tendencies. Some helpful tips for sleep hygiene include: scheduling time for sleep, keeping all work activity and gadgets out of the bedroom, and having a night time routine that prepares you mentally for sleep. If these do not work, please speak to your doctor.
Increased Health Mindfulness
Being diagnosed with diabetes is like ushering yourself into a lifetime of self healthcare. You have to constantly monitor your weight, blood pressure and blood glucose levels, sleep patterns and even food package labels.
You’d have to also visit the doctor from time to time and be on the watch for any unusual symptoms that might be pointing to a diabetes complication.
This for most people is a huge task, but a needed lifestyle change, as it keeps you mindful of your health.
Prioritising Social Connection
Social connection is very essential to good health, moreso when living with diabetes. The lifestyle changes you are required to make might come as a shock, and the best way to navigate them is by having solid emotional support through a healthy network of family, friends, and communities.
Friends and family help you manage the physical, financial and emotional burden of diabetes, and belonging to a community such as a diabetes community connects you with people who also live with diabetes, providing you with constant education on how to manage it, and an avenue to share or learn from the stories of others who live with diabetes.
Modupe Akinola, a certified Diabetes Nurse Educator is a member of LiveWell Club and can be reached on 07019405792
