When you get diagnosed with diabetes, it can be quite the shock. You’re left with tons of questions, wondering what changes you need to make to your lifestyle.
Doctors at The Joint Chiropractic understand the importance of lifestyle. With some key strategies in mind, you can better learn to manage your diabetes and lead as healthy of a life as possible going forward.
Diabetes is essentially a disorder that impacts your blood sugar levels. The way that your body uses its glucose supply differs from that of a person without the diagnosis. The American Diabetes Association breaks down both versions, type 1 and type 2 diabetes.
Type 1 affects people of all genders, ages, and ethnicities. People with this version do not have the ability to produce insulin on their own. Without insulin, stored blood glucose cannot be transported to the cells of the body that require it. Insulin therapy is often required. It is often a long-term or even lifelong condition.
People with type 2 diabetes are often diagnosed in middle age or later. A family history of the disease and being overweight are two common culprits. You are also more likely to develop type 2 diabetes if you are Latino, Asian American, African American, or American Indian, though it can affect any ethnicity. In this version, your body makes insulin yet doesn’t use it correctly. It is the most common type of diabetes that is diagnosed.
Yet another form of diabetes is gestational. This only applies to pregnancy. It is quite common, which is why all expecting mothers are tested for it near the end of the second trimester. Certain pregnancy hormones may block the mother’s body from using insulin as needed.
When you first start noticing signs of diabetes, they may be minimal. Extreme thirst, frequent urination, and fatigue are typically experienced. With type 2, you may experience mood changes, vision changes, dry skin, and gum disease. If left untreated, diabetes can lead to worsening health problems. It’s possible to develop:
Learning to manage diabetes can feel tricky, but over time you’ll get used to the changes you must make. With positive lifestyle changes, you can manage the condition and lead a healthy life.
People with diabetes must exercise caution when it comes to what they eat and drink. Part of diabetes care includes meal planning and finding foods that fuel the body rather than hinder it. Healthy fats and olive oils, for example, are good to consume. They can even help lower blood pressure. You’ll want to avoid:
It is also necessary to work on weight loss, especially if you have type 2 diabetes. Finding safe ways to be physically active is key. Low-intensity options are worthwhile, such as walking or swimming. Once you build up your stamina and energy levels, you can incorporate more activities into your fitness plan. Getting 30 minutes of exercise per day is the goal.
Because exercise can lower your blood sugar levels, you want to check your numbers at least before and after each activity. See how your body responds to the particular exercise you’re doing and stop as soon as you feel any signs of lightheadedness, shakiness, weakness, or irritability.
A diabetic diet should consist of healthy foods. Nothing processed or with excessive amounts of sugar or carbohydrates should be consumed. Instead, stick with whole grains, healthy fats, low-sugar fruit, and vegetables. You also want to drink mostly water each day, avoiding sugary beverages and too much caffeine.
Cereal, pancakes, muffins, and many other traditional breakfast foods can no longer be part of your diet when you have diabetes. You may feel as though your options are truly limited, but plenty of choices still exist. For example, eggs are still a worthwhile breakfast selection. You can make them in a variety of ways to ensure you don’t get bored, including scrambled, sunny side up, over easy, poached, and hard boiled.
You can also try:
Skip the fast food line and make some homemade lunch options that are better for your body. You can enjoy meals like:
The lunch options also work well for dinner. If you want something more filling on your plate, start with a salad. A lean meat works well for a protein on the side, while you can add another veggie as well, such as a sweet potato. Some other dinners to consider when you want something different include:
You’ll still need to stick with healthy choices for your snacks. While it may be tempting to grab a bag of chips or Little Debbies cakes off the shelf, these processed items are bad for your body. Instead, opt for apple slices dipped in peanut butter, a bowl of mixed berries, or carrot sticks. You can still have chocolate once in a while, but opt for a real dark chocolate version and only eat a piece or two. You can also try:
When you’re dealing with diabetes, you may feel stressed and alone. Joining a support group is one of the best ways you can learn to cope. You can discuss your thoughts and feelings with others who truly understand what you’re going through. Plus, you’ll receive additional tips and advice from diabetics who have been on this journey for much longer. Life hacks, right?
Many people are prescribed diabetes medication to keep blood sugar regular. Always be on the lookout for changes to how you feel while on medication, and note any symptoms or unusual experiences you have. Follow your medication plan to a T, as instructed by your doctor. Let them know promptly if you develop any concerns, as it may indicate your dosage or medication type needs to be adjusted.
People with diabetes often experience poor blood circulation and nerve pain. Adding chiropractic care to your routine can help ease some of the symptoms you’re facing.
Stop in at The Joint Chiropractic for an adjustment that can ease some of your stress and help you unwind after a hard day. An optimally functioning nervous system will be beneficial, and full range of motion -- especially among those who may be overweight -- will help maximize the benefits of exercise.
It’s yet another great way to help yourself manage your condition and lead a healthier life.
The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.