Diabetes Management – How Your Daily Routine Affects Your Blood Sugar Levels

Awareness is necessary for managing diabetes. It can be difficult to maintain your blood sugar levels within the recommended range. A variety of factors can alter your blood sugar levels, sometimes inadvertently. Your lifestyle and daily routine may have an impact on your blood sugar levels.

Healthy Eating.

What you eat every day is the foundation of healthy living – even without diabetes. If you have diabetes, it is even more important to understand how food could affect your blood sugar levels. The kind of food that you eat and how much you consume should be considered to effectively manage your blood sugar levels.

Diabetes and diet are closely related. A solid eating regimen that focuses on healthy foods should be established to maintain your blood sugar levels. Making healthy food choices is important, but so is eating at the right times and in the right amounts to maintain healthy blood sugar levels. For diabetics, skipping meals can be equally as harmful as snacking excessively.

Learn about portion control and counting carbohydrates. Your blood sugar levels are frequently most impacted by carbohydrates. Knowing how many carbohydrates are in your diet will help you get the right dose of insulin if you take mealtime insulin.

Find out the proper serving size for each type of food. By noting the serving sizes for foods you eat frequently, you can make meal planning easier. To guarantee adequate portion size and a precise carbohydrate count, use measuring cups or a scale.

Every meal should be well-balanced. Plan each meal to include a healthy balance of carbs, fruits and vegetables, proteins, and fats. Be mindful of the kinds of carbohydrates you select.

Certain sources of carbs, such as those found in fruits, vegetables, and whole grains, are healthier than others. These meals provide fiber to help keep your blood sugar levels steady and are low in carbohydrates.

Plan your meals and medication intake. Especially with insulin, eating insufficiently during your diabetes treatments might cause dangerously low blood sugar levels. Your blood sugar level could get too high if you eat too much. The easiest way to synchronize your food and medication routines is to discuss them with your doctor.

Avoid beverages with added sugar. Beverages with added sugar typically have a high-calorie content and little nutritional value. Additionally, it is advised to stay away from these drinks if you have diabetes because they quickly raise blood sugar levels.

The only exception is if your blood sugar is dangerously low. Sports drinks, soda, and other sugar-sweetened beverages can be used as a quick remedy to quickly raise too-low blood sugar levels.

Medication

When diet and exercise alone are insufficient for treating your diabetes, insulin and other diabetes drugs are intended to lower your blood sugar levels. However, when and how many of these medications are taken will determine their efficacy. Your blood sugar levels may be impacted by medications you take for illnesses other than diabetes.

Insulin should be kept safely. Insulin that has been incorrectly stored or is out of date may not work as intended. Particularly susceptible to temperature extremes is insulin.

Inform your doctor about any issues. The amount or timing of your diabetic medications may need to be altered if they persistently raise your blood sugar levels or cause them to drop too low.

Be extra careful when using new medications. Ask your doctor or pharmacist if a prescription you’re thinking about taking over-the-counter or one your doctor recommends to treat another problem, such as high blood pressure or high cholesterol, could affect your blood sugar levels.

A different drug might occasionally be suggested. Before taking any new over-the-counter medication, always consult your doctor to learn how it may affect your blood sugar level.

Physical Activity

Blood sugar regulation is mostly dependent on regular exercise. Muscle contractions during physical activity enable your body to burn glucose for energy without the use of insulin. Additionally, exercise enhances insulin sensitivity, which improves how well your body uses glucose and lowers blood sugar levels for up to 24 hours. Naturally, maintaining an active lifestyle also benefits your general health and helps you maintain a healthy weight, both of which can make managing your diabetes easier.

Together, these elements lower your blood sugar levels. The duration of the impact increases with the intensity of your workout. Even simple tasks like housework, gardening, or standing for extended periods could lower your blood sugar.

Consult your doctor about a workout schedule. Find out from your doctor what kind of exercise is right for you. The majority of adults should engage in at least 150 minutes of moderate aerobic activity each week. On most days of the week, aim for around 30 minutes of moderate aerobic activity each day.

Your doctor might first want to assess your general health if you haven’t been active in a while before giving you any advice. He or she can make recommendations regarding the ideal ratio of aerobic and muscle-building exercise.

Set aside time to exercise. Consult your doctor about the optimum time of day to work out so that it coincides with your eating and medication regimens. Before you start exercising, find out what blood sugar levels are suitable for you.

Check the level of your blood sugar. Before, during, and after exercise, especially if you take insulin or other medications that lower blood sugar, check your blood sugar level. Exercise can drop your blood sugar levels even up to a day after you exercise, especially if you’re trying a new activity or exercising more vigorously. Be on the lookout for symptoms of low blood sugar, such as weakness, fatigue, hunger, dizziness, irritability, anxiety, or confusion.

Set aside time to exercise. Consult your doctor about the optimum time of day to work out so that it coincides with your eating and medication regimens.

Before you start exercising, find out what blood sugar levels are suitable for you.

Remain hydrated. While exercising, drink plenty of water or other fluids because dehydration might impact blood sugar levels. Get ready. When exercising, always carry a small snack or some glucose pills with you in case your blood sugar level becomes too low.

If necessary, modify your diabetes medication regimen. If you use insulin, you might need to lower your insulin dosage before working out and keep a close eye on your blood sugar levels for several hours after a vigorous workout because delayed hypoglycemia can occasionally happen. Your doctor can provide you with advice on appropriate drug modifications. If your workout habit has increased, you might also need to change your treatment plan.

When You’re Stressed.

Your blood sugar level may increase as a result of the hormones your body creates in response to prolonged stress. Furthermore, if you’re under a lot of additional stress, it could be more difficult to strictly adhere to your regular diabetes care routine.

At the same moment that you record your blood sugar level, rate your degree of stress on a scale of 1 to 10. There might soon be a pattern.

Take charge. Take action once you are aware of how stress impacts your blood sugar level. Establish limitations, prioritize your tasks, and learn relaxation techniques. Always try to stay away from typical stressors. Exercise frequently assists in lowering blood sugar and relieving tension.

Discover fresh ideas for coping with stress. It’s not a bad idea to consult with a psychologist to help you recognize stresses, discover solutions to difficult issues, or develop new coping mechanisms.

The more you are aware of the variables that affect your blood sugar, the better you will be able to predict changes and make plans accordingly. Ask your doctor for assistance if you’re still having problems maintaining your blood sugar level within the desired range.

When You’re Sick.

Stress-related hormones that your body produces while helping your body’s defense against sickness can also elevate your blood sugar levels.  Changes in your eating habits and regular activities can make managing your diabetes more difficult.

You need to plan. Consult your doctor to develop a sick day strategy. Include directions on how to take your prescriptions, how often to check your blood sugar and urine ketone levels, how to change your medication dosages, and when to call your doctor.

Take your diabetes medicine as prescribed. However, if nausea or vomiting prevents you from eating, call your doctor. Due to a risk of hypoglycemia, you may need to change your insulin dosage in certain circumstances, as well as temporarily cut back on or stop taking short-acting insulin or diabetes medication. Don’t stop taking your long-acting insulin, though. It is crucial to regularly check your blood sugar levels when you are sick. Your doctor may also advise you to check your urine for ketones.

Stick to your diabetes meal plan to help you control your blood sugar levels. Keep a supply of foods such as gelatin, crackers, soups, and applesauce.

To stay hydrated, drink lots of water or other liquids without calories, like tea. If you use insulin, you might need to consume sugar-sweetened liquids like juice or sports drinks to prevent dangerously low blood sugar levels.

Monthly Periods and Menopause (for women only, obviously).

Blood sugar levels can significantly fluctuate throughout the week leading up to and during menstruation due to changes in hormone levels.

Keep records of your monthly blood sugar readings. You might be able to anticipate changes in your menstrual cycle.

To compensate for fluctuations in blood sugar, your doctor may advise adjustments to your diet, level of exercise, or diabetic medications.

Increased blood sugar monitoring. Ask your doctor if you should monitor your blood sugar more frequently if you are possibly nearing or in the middle of menopause. When feasible, check your blood sugar before treating a suspected low to confirm the level. Menopause symptoms can occasionally be confused with symptoms of low blood sugar.

Women with diabetes can utilize the majority of birth control methods without any issues. Oral contraceptives, however, may cause some women’s blood sugar levels to increase.

Alcoholic Beverages.

To counterbalance dropping blood sugar levels, the liver often releases stored sugar. However, if your liver is preoccupied with alcohol metabolism, it might not be able to provide the necessary increase to your blood sugar level. Alcohol use can cause low blood sugar both immediately after consumption and up to 24 hours afterward.

Obtain your doctor’s approval before drinking. Diabetes issues like nerve damage and eye degeneration might be made worse by alcohol. However, if your diabetes is under control and your doctor approves, the odd alcoholic beverage is acceptable.

For women of any age and males older than 65, moderate alcohol intake is defined as no more than one drink per day, and two drinks per day for men younger than 65. A 12-ounce beer, a 5-ounce glass of wine, or 1.5 ounces of distilled spirits constitute one drink.

Never consume alcohol on an empty stomach. Be sure to eat before you drink if you take insulin or other diabetic treatments, or drink alongside a meal to prevent low blood sugar.

Pick your beverages wisely. Compared to other alcoholic beverages, light beer and dry wines offer fewer calories and carbs. If you like mixed drinks, sugar-free mixers including seltzer, club soda, diet soda, and diet tonic won’t cause your blood sugar to spike.

Add up the calories. Don’t forget to factor any alcohol you consume into your daily calorie total. How to include the calories and carbs from alcoholic beverages in your diet plan should be discussed with your doctor or nutritionist.

Before you go to sleep, check your blood sugar. Because alcohol can drop blood sugar levels long after you’ve had your last drink, check your blood sugar level before you go to sleep. Have a snack before night if your blood sugar isn’t between 100 and 140 mg/dL (5.6 and 7.8 mmol/L) to prevent a decline.

Smoking.

Smoking can make controlling diabetes even more difficult. Your blood sugar levels rise when you use nicotine, making them more difficult to control. Smokers with diabetes frequently require higher insulin doses to maintain blood sugar levels that are close to their target ranges.

Diabetes can result in severe health issues like heart disease, renal failure, blindness, and nerve damage that can necessitate surgically amputating a toe, foot, or limb. People with diabetes who smoke are more likely to experience complications than those with diabetes who do not smoke.

Heart illness demands extra consideration. It is the number one killer in the US, and diabetes and smoking both raise your risk. Diabetes-related elevated blood sugar over time might harm your heart’s nerves and blood vessels. Smoking cigarettes can harm blood vessels by causing more plaque.

No matter how much or how long you have smoked, giving it up will make you healthier. When you stop smoking, your body immediately begins to recover.

Quitting smoking also improves the way your body uses insulin, which might make controlling your blood sugar levels simpler.

If you have diabetes, you might need to monitor your blood sugar levels more frequently after quitting because they might drop. Once your body is used to being smoke-free, you won’t need to check as frequently.

The finest tools for helping you stop smoking are nicotine replacement medications like gum, patches, and lozenges, which can quadruple your odds of succeeding in quitting permanently.  Products with nicotine raise your blood sugar, so be sure to talk to your doctor about using them if you have diabetes.

Taking Natural Supplements.

Several products may aid in managing high blood sugar, in addition to modifying your diet and increasing your exercise. However, the American Diabetes Association asserts that for diabetics who do not have underlying deficiencies, there is no conclusive evidence of a benefit from herbal or nonherbal supplementation.

Remember that these dietary supplements are not intended to take the place of diabetes drugs. They can act as beneficial supplements to any blood sugar-lowering drugs that your doctor has recommended.

Numerous supplements are being tested by scientists to see whether they might lower blood sugar levels. People with prediabetes or diabetes, particularly type 2, may find these nutrients helpful.

Although supplements probably can’t completely replace medicine, taking a supplement along with your diabetic medication may eventually allow your doctor to reduce your medication dose.