When it comes to managing blood sugar, it’s often the little things that can have the most significant effects.
Reviewed by Dietitian Karen Ansel, M.S., RDN
Essential Takeaways
- Diabetes control typically emphasizes major changes like diet and exercise.
- However, implementing small adjustments can lead to substantial improvements in blood sugar levels.
- Examples of these adjustments include taking a stroll after meals, practising deep breathing, and chewing food slowly.
When dealing with diabetes, your daily habits play a crucial role. While many people focus on significant lifestyle changes, such as reducing carbs and hitting the gym, it’s crucial to remember that those smaller adjustments deserve attention too. Especially when managing diabetes, success is a long-term game, and even simple habits can lead to much better blood sugar readings.
Curious about these impactful little tweaks? Let’s dive into the expert-approved easy tips that can simplify diabetes management.
1. Start Your Meal with Veggies
When you sit down to eat, Seema Shah, M.P.H., M.S., RD suggests kicking things off with non-starchy vegetables like broccoli, zucchini, and leafy greens. Why bother? Studies reveal that the sequence of food on your plate can significantly affect blood sugar levels after eating. One review found that eating fiber-heavy foods (the kind you find in those veggies) first helps to slow the rate at which food moves through your stomach. This means that carbs are entered into your bloodstream more slowly, reducing spikes in glucose levels.
And it’s not just about veggies; consuming proteins or fats first has shown similar sugar-lowering effects. So, load up on your greens before delving into proteins and ending with carbs. While this tiny shift may not revolutionize your blood sugar instantly, every bit counts; plus, fiber and protein tend to keep you feeling full longer!
2. Chew Your Food Well
Do you tend to scarf down your meals? You’re not alone, but this common habit might be causing your blood sugar to surge. Although our busy lives can make it challenging to eat with a good pace, paying attention while you munch can do wonders for your blood sugar.
To fight the urge to rush meals, concentrate on chewing each bite properly. “This encourages slower eating and allows for better digestion,” says Shah. Eating gradually and thoroughly not only helps prevent overeating by giving your body enough time to release satiety hormones but also enhances your insulin response. Wondering how much you need to chew? Aim for a slurry-like texture.
3. Stay on Schedule with Your Glucose Checks
For effective blood sugar management, monitoring and recording your glucose levels regularly is essential. An expert tip – check your levels at the same time daily, according to endocrinologist Yesika Garcia, M.D.. Routine check-ins help identify patterns that your healthcare provider can use to refine any medications you’re taking. Sticking to a schedule also serves as an excellent reminder, especially for those newly diagnosed.
If multiple pricks don’t sound appealing, Garcia suggests considering a continuous glucose monitor. These handy little devices evaluate your glucose levels continuously, providing stress-free management.
4. Incorporate Deep Breathing
Let’s not overlook stress management: a critical yet often ignored part of diabetes care. When stress levels swell, our bodies release cortisol which can make your blood sugar level rise. Although occasional spikes aren’t a concern, consistent stress can adversely affect you.
Practising deep breathing techniques can drastically help lower cortisol levels and promote relaxation. Over time, regular deep breaths may help manage stress-related blood sugar fluctuations. One great technique is box breathing, explained by Kaitlin Hippley, M.Ed., RDN, CDCES. This method involves inhaling for four seconds, holding for four, exhaling for four, and then holding for another four. It’s simple, effective, and best of all – you can do it practically anywhere!
5. Enjoy a Post-Meal Stroll
You don’t have to spend hours exercising to keep your blood sugar in check. A brief walk after eating can significantly help. According to Vandana Sheth, RDN, CDCES, just a 20-minute walk can aid in lowering your blood glucose by nudging sugar from your bloodstream into your muscles. If you can, take your stroll outdoors for a double whammy of exercise and fetching stress-relief.
6. Combine Carbs with Protein
Whenever you find yourself munching on carbs – be it fruit, whole-grain crackers, or sprouted bread – Hippley advises pairing them with a protein source. This combo doesn’t merely help slow down carbohydrates’ conversion into glucose; it also works wonders for maintaining steady blood sugar and keeping you satisfied longer. Protein helps preserve lean muscle which can enhance insulin sensitivity.
For snack time, consider string cheese, natural peanut butter, or lean turkey. During meals, allocate a quarter of your plate to options like skinless chicken, fish, lean beef, beans, lentils, or edamame.
Expert Thoughts
Handling diabetes requires a thoughtful approach over the long haul. Certain small daily practices can accumulate into substantial benefits for your blood sugar. Small tweaks like prioritizing veggies over carbs, being mindful in chewing your food, and pairing carbs with proteins can help significantly in blood sugar management. Don’t feel like you have to overhaul everything all at once. Start imploring the suggestions you find most doable, and as you pick up confidence, you can try others. Before you know it, all these little habits will show significant results!
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