Monitoring Blood Sugar
1. Check blood sugar levels regularly: Use a glucometer to check blood sugar levels at least 3-4 times a day.
2. Keep a log: Record blood sugar levels, food intake, physical activity, and medication to track patterns and identify areas for improvement.
Diet and Nutrition
1. Eat regular meals: Space out meals to maintain stable blood sugar levels.
2. Choose complex carbohydrates: Focus on whole, unprocessed foods like vegetables, fruits, whole grains, and legumes.
3. Include protein and healthy fats: Add protein and healthy fats like nuts, seeds, avocado, and olive oil to meals to slow down carbohydrate digestion.
4. Limit added sugars and refined carbohydrates: Restrict or avoid foods with added sugars, refined carbohydrates, and saturated fats.
Physical Activity
1. Aim for regular physical activity: Engage in at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.
2. Incorporate strength training: Add strength training exercises to improve insulin sensitivity and glucose uptake in muscles.
3. Increase physical activity gradually: Start with short sessions and gradually increase duration and intensity.
Medication Adherence
1. Take medication as prescribed: Adhere to medication schedules and dosages.
2. Monitor medication side effects: Report any side effects or concerns to a healthcare provider.
Stress Management
1. Practice stress-reducing techniques: Engage in activities like yoga, meditation, deep breathing, or progressive muscle relaxation.
2. Get enough sleep: Aim for 7-8 hours of sleep per night to help regulate blood sugar levels.
Additional Tips
1. Stay hydrated: Drink plenty of water throughout the day.
2. Be mindful of portion sizes: Control food portions to maintain stable blood sugar levels.
3. Get regular check-ups: Schedule regular health check-ups to monitor blood sugar levels, blood pressure, and cholesterol levels.