Millions of people around the world have type-2 diabetes, which causes many other diseases and illnesses that can be harmful to your overall health. According to experts, the key to diabetes management is awareness – and hence, it is important to keep blood sugar levels within the recommended range.

Doctors say there are many factors that cause your blood sugar levels to change — sometimes rapidly. So, focus on five key changes that can successfully enhance your diabetes management journey.

Understanding the Effects of Other Foods

According to experts, the second-mile effect is a concept that was first announced by its developer in 1982 low glycemic index dietDr. David J. Jenkins. The second meal effect is described as the effect of the first meal on blood sugar levels after the second meal.

Foods full of fiber-rich legumes like soybeans and lentils tend to raise blood sugar levels after meals to a minimum, as the sticky substances slow down digestion and absorption. And so, you must eat GI foods so that you do not feel hungry or gain weight easily.

Prioritize meal timing and planning

What you eat and when you eat determines how much sugar gets into your bloodstream and how quickly it gets there. If you consume more carbohydrates, such as bread and potatoes, their effects will be greatest and fastest.

If you eat the same amount of food at the same time every day, this will also help keep your blood sugar at a consistent level. Doctors suggest that well-planned meals at regular times can help you eat right.

The Mayo Clinic suggests that meal times for most people with diabetes should vary throughout the day as follows:

• Have breakfast within one and a half hours of waking up
• After that eat food every 4 to 5 hours
• If you feel hungry, snack between meals
• Breakfast before bed can also help you

Exercise

It is extremely important to prioritize exercise and workouts, which are an important part of managing diabetes. When you move and are active, your muscles use the blood sugar or energy and your body can use insulin better.

These factors work together to lower your blood sugar levels. The more vigorous your workout, the longer the effects last. But even light activities can improve your blood sugar levels. Light activities include housework, gardening and walking. You can work with your doctors to create your own exercise schedule, which can be combined with your food and medication schedule.

manage stress

If you have diabetes then it is very important to take care of your stress. Doctors say the hormones your body makes in response to prolonged stress can cause your blood sugar to spike. It may also be difficult to closely follow your normal routine to manage diabetes if you are under a lot of extra pressure.

Therefore, experts recommend you to bring healthy changes in your life by learning relaxation techniques. Sort tasks by importance, set boundaries, and avoid things that cause stress. Ask your mental health provider to give you techniques to help reduce your stress and blood sugar.

get regular checkups

It is important to check your blood sugar levels regularly and visit your doctor at least twice a year. Diabetes increases your chances of heart disease, so you also need to manage your cholesterol, blood pressure and A1C levels regularly.

Get a complete eye examination every year. Visit a foot doctor to check for problems like foot ulcers and nerve damage.

Limit sugary drinks and beverages

Many times, the drinks you consume may contain hidden sugars, which can increase your blood sugar levels immediately. These beverages are high in calories and low in nutrition and can also cause blood sugar to rise rapidly.

Therefore, it is best to limit these types of beverages if you have diabetes. The exception is if your blood sugar level is low. Sugary drinks can be used to quickly raise very low blood sugar. These drinks include regular soda, juice, and sports drinks.

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