Quick Tips

Lifestyle Recommendations for Better Glucose Management

1. Simple Habits to Manage Diabetes

Eat Balanced Meals

Include whole grains, lean proteins, and vegetables in your diet.

Stay Active

Engage in daily physical activities like walking or light exercises.

Monitor Blood Sugar

Check your glucose levels regularly to stay on track.

Stay Hydrated

Drink 8-10 glasses of water throughout the day.

Sleep Well

Aim for 7-9 hours of quality sleep every night.

Limit Alcohol Consumption:

If consuming, pair alcohol with food to avoid hypoglycemia.

Food Tips for People with Diabetes

Tips for Managing Blood Sugar with Food

Avoid Refined Grains

Examples: White rice, white bread, pastries, and sugary cereals.

Eat More Non-Starchy Vegetables

Examples: Leafy greens (spinach, kale), broccoli, cauliflower, bell peppers, cucumbers.

Limit Sugary Foods and Drinks

Examples: Candy, sugary sodas, cakes, ice cream, and sweetened beverages.

Add Lean Proteins

Examples: Chicken, fish, tofu, beans, lentils, eggs.

Eat Smaller, Frequent Meals

Examples: 3 balanced meals with 1-2 small snacks to avoid large blood sugar spikes.

Include Healthy Fats

Examples: Nuts, seeds, avocados, olive oil, and fatty fish like salmon.

2. Exercise Recommendations

Daily Physical Activity:
Aim for 30–60 minutes of moderate exercise most days of the week.
Aerobic Exercises:
Examples:
Brisk walking.
Cycling.
Swimming.
Dancing.

Images/smart art of the above

Resistance Training 2-3 times a week:
Examples:
Bodyweight exercises (push-ups, squats).
Weightlifting.
Resistance bands.
Yoga and Stretching:
Examples:
Poses like Downward Dog, Warrior, and Tree Pose.
High-Intensity Interval Training (HIIT):
Example: Alternating 1-minute bursts of running with 2 minutes of walking for 20–30 minutes.
Efficient for improving insulin sensitivity in a shorter time.
Post-Meal Walks:
A 10–15 minute walk after meals.

Additional Tips for Exercise

Monitor Glucose Before and After Exercise: Ensure safe levels, especially for high-intensity workouts.
Stay Consistent: Consistency is key to long-term glucose management.
Warm-Up and Cool-Down: Always include 5–10 minutes of stretching to prevent injuries and regulate heart rate.