Smart tips for managing your diabetes

Diabetes is a round-the-clock condition. You need to be consistently mindful of your lifestyle choices and how they are affecting blood sugar levels. You also need to make adjustments when symptoms arise or measurements start to change. Here are some ways that a healthy lifestyle can help you manage your diabetes.

Among the most important lifestyle changes for good diabetes control are to quit smoking and get a better night's sleep.

• Both can have a substantial influence on your condition.

Every meal, snack and nibble you have affects your blood sugar levels — sometimes for good, sometimes for bad, depending on your food choices. That's why healthy eating is the most important part of diabetes management.

• Focus on eating reasonable portion sizes, having lots of fruits and vegetables and avoiding foods in boxes or bags, and you will be a long way towards a healthy, life-extending diet.
• Pay particular attention to the carbohydrates in your diet. "White" foods like refined flour, sugar, white rice and potatoes cause your blood sugar to spike and then plunge and are a major culprit in diabetes. However, complex carbs like whole grains, barley and brown rice are excellent for you.
• Lean proteins and healthy fats are key parts of a healthy diet. Eat small portions of each at every meal.

Fitness is key to managing diabetes effectively. Because you need more energy during exercise, your cells soak up more glucose from the bloodstream and can become less insulin resistant over time.

• Walking remains the best form of daily fitness for many adults. Just 20 minutes a day of walking helps reduce blood sugar and keeps your heart healthy.
• Incorporate activity into every aspect of your life. Examples include: taking the stairs, walking to work, and cleaning your home. These types of everyday activities are a crucial part of a fit lifestyle, arguably even more important than formal workouts.
• A well-rounded approach to total fitness includes all three main exercise types: aerobic activity, strength training, and stretching.

Multivitamins and supplemental vitamin D can benefit people with diabetes.

• Never ignore stress. It can affect blood sugar and trigger medical problems. More importantly, develop your own stress-relief regimen. There are many formal stress-relief methods proven to work, but you can also create your own personal approach.
• Some herbal medicines can lower blood sugar, but be sure to let your doctor know about any herbs or other supplements that you take.
• Some forms of alternative medicine are helpful for people with diabetes, but choose wisely and talk to your doctor first.
• People with diabetes should pay attention to their chromium intake. It's an important mineral for blood sugar control, but many people get less than they need.

You can't easily hide diabetes, nor should you. Involve your families and friends in positive ways, and confront them openly and honestly if they are hindering your well-being.

• If you have children, you play a major role in whether they will someday get diabetes. Teach them a healthy lifestyle, and you will help keep them diabetes-free for life.

Keep these tips in mind and control your diabetes today! With success, you will not only minimize the effects of your condition, but greatly improve your overall health, energy, mood and longevity.