Diabetes Lifestyle: Diet, Exercise, Foot Care & Long-Term Health

Diabetes management does not just involve the use of medicine. The importance of daily habits is immense, the way you eat, the level of activity, the way you take care of your body, and so on. The subject assists diabetic patients to live, prevent complications and feel in control.

Diet & nutrition — What to do, what not to do.

Central to the prevention or delay of Type 2 diabetes onset or control of Type 2 diabetes if you already have it is Healthy diet + lifestyle.

Poor nutrition (refined carbs, sugar, processed foods) and sedentary lifestyle - some of the biggest factors in the development or progression of diabetes.

Numerous studies indicate that balanced diet + healthy weight + regular exercise helps in lessening the risk of complications (kidney problems, nerve damage, foot problems, etc.) even after diagnosis.

Real world dietary advice (kept simple):

• Eat whole grains, whole-wheat roti/bread instead of refined (maida). Select entire grain cereals, millets, pulses.
• Consume a lot of vegetables, leafy greens; low-fat dairy or plant-based milk, lean proteins (dal/ lentils, legumes), beans, eggs (unless contraindicated), etc.
• Limit the intake of refined sugar, sugary foods/drinks, deep-frying or highly processed snacks, saturated fats.
• Limit amount of food intake; consume small portions of food multiple times a day instead of big portions of food a few times a day.
• Do not eat too late or early (unless otherwise by physician).
• Consume water; keep hydrated water dehydration may influence the control of blood sugar.
• It has been studied that patients who adhere to such lifestyle/diet in combination with medicines record significantly better long-term results compared to patients with drugs alone.

Exercise & Physical Activity — What makes it valuable.

• Exercise also lowers blood glucose levels, decreases cardiovascular disease risk, manages weight, and increases well-being, as well as helps in preventing weight gain.
• Even regular exercise such as brisk walking, daily physical activity, yoga, works helps, you do not have to get involved in intense gym exercises (though they are also good, in case you can afford them).
• Some of the scientific recommendations that may be given to people with or at risk of diabetes include moderate intensive physical activity (e.g. 30 minutes/day over 5 days).
• Exercise and normal weight decrease the risk of end-stage (long-term) problems (with kidneys, nerves, eye, foot) - even when diagnosed.

Foot care, Eye and Kidney Protection-Prevention of complications.

Because with diabetes the small blood vessels and nerves may be destroyed in the long run, close attention to the body is necessary:

• Foot check-ups: examining cuts, blisters, redness every day - due to diabetes, the healing process is delayed and the sensation is dulled (you can hardly tell when something is wrong).
• Keep feet clean, dry; put on good comfortable shoes (not tight), do not walk about with bare feet (especially on rough/hot surfaces).
• Good blood sugar levels, blood pressure, and cholesterol levels - to avoid nerve damage (neuropathy), kidney disease (nephropathy) and eye (retinopathy).
• It is recommended to check your kidney-function (creatinine, urine albumin) and eye check-ups regularly (discuss with your doctor).

Why Lifestyle + Medicines Together Offers the Best Results.

• It has been demonstrated that medication combined with healthy lifestyle and self-care education results in the most successful long-term management of the disease, the lack of complications, and improved quality of life.
• Lifestyle change alone without medicaments tends to subject the sick to disease progression, complications and predisposition to cardiovascular issues.

What you - as a patient/person at risk - can do on a daily basis.

• Take balanced meals on a regular basis; manage the amount of food; avoid junk/refined food.
• Keep moving: walking, yoga, daily activities, light exercise - at least 30 min a day.
• Eat well / shed excess weight where necessary.
• Quit smoking, alcohol abuse, and other unhealthy habits.
• Do self-checks: watch blood sugar (if recommended), have feet inspected (cuts), watch out of high/low sugar signs, visit physician periodically (eyes, kidney, heart) even without problems.
• Educate yourself about diabetes self-management education is effective. The more you know, the more you will make the right lifestyle decisions, prevent complications and lead a healthy life.