According to the International Journal of Diabetes, in developing countries, there has been a startling rise of diabetes in India. India has accounted for almost 30 million diabetic patients in the last decade. Diabetes prevention is essential if one has a personal or family history of diabetes. 

 
If you are already living with diabetes, your primary goal should be to keep it under control. Read further to understand what you can do every day for effective diabetes management, living well, and leading a healthy life.

1. Eating right is the key to prevent or control diabetes.
A healthy eating plan that is high in nutrients, low in fat and moderate in calories is considered an ideal diet for diabetes. People living with diabetes need to pay more attention to their food choices, especially the carbohydrates and sugars.

• Choose slow-release, high fiber carbohydrates to prevent instant blood sugar spike
• Have unsaturated fats (derived from plant and fish sources) instead of saturated and trans fats
• Follow a regular meal schedule with controlled portion sizes, and never skip breakfast
• Cut out processed foods, cigarettes and alcohol
• Keep yourself hydrated

2. Keep a check on your vitamin D levels.
The hormone insulin is responsible for the proper absorption of sugar in your body, and Vitamin D helps improve insulin sensitivity of the body. Adequate vitamin D is required to reduce the risk of insulin resistance. If you are diabetic, consult your physician if you have a deficiency of vitamin D. Spend some time under the morning sun every day to help your body produce vitamin D.

3. Include exercising in your daily lifestyle.
Exercise improves your insulin sensitivity and makes your blood sugar levels stable. Walking is the easiest exercise you can do, it helps in lowering the blood sugar level. Research says walking for at least 38 minutes daily is an excellent way to control diabetes. Swimming, cycling and aerobics are also good ways of exercising.

4. Prevent other health conditions that are triggered by diabetes.
Diabetes, if not managed well, can lead to severe health complications that adversely affect the vital organs of the body. People living with diabetes are prone to the risk of various heart problems, like heart attack, hypertension, narrowing of arteries, or coronary artery disease. Diabetes can also trigger dental and skin problems, diabetic neuropathy and retinopathy, erectile dysfunction, and osteoporosis. A healthy lifestyle that includes nutritious meals and regular physical activity is essential for keeping diabetes in control and also prevent the development of other fatal health conditions.

5. Control stress and take care of your mental health.
Remember, it is okay to sometimes feel worried, discouraged, and tired of dealing with diabetes and its associated complications. Such overwhelming feelings are called diabetes distress; it can result in getting back to unhealthy habits, not monitoring your blood sugar, and skipping physician’s appointments. Although diabetes distress is similar to depression or anxiety, it cannot be treated with medicine. Speaking to a mental health counselor about your feelings and stress can help you cope with it.

Also Read: 6 Ways You to Prevent Your Type 2 Diabetes

Know better to live better
Planning your diabetes care can go a long way in keeping you healthy and help you live a better quality life. Having a schedule for diabetes management makes it easier and can lower your disease stress. Here’s what you can do:

Form daily habits:

• Blood sugar level monitoring
• Take your prescribed medicines
• Check your foot for swelling, sores, blisters, corns, and calluses
• Eat healthy, exercise, and sleep adequately

In every 6 months:

• Visit your doctor 
• Get blood tests for sugar done

Annually:

• Get a full body health checkup done
• Go for dental examination

Start working on modifying your daily lifestyle and habits to improve the quality of your life. Know your blood sugar levels now to take appropriate actions. Book your health checkup package.