It is the time of the year with New Year Festivities around the corner. A drop in temperature and holiday festivities can make it difficult for people to stick to their regular diet and exercise patterns. It can make things worse for people with diabetes. Research suggests that during winter, people living with diabetes tend to have higher HbA1c levels than during the warmer months.
Thus, winter and the impending New Year festivities should not be an excuse for overeating or creating an imbalance. People with diabetes can suffer the consequences of not being able to control their cravings. Certain precautions should be taken to maintain and control blood glucose levels. Here are seven diet tips that can help you control diabetes in winters!
* Eat healthy: This is crucial when you have diabetes, because what you eat affects your blood sugar levels severely. Focus on eating only as much as your body needs. Consume plenty of vegetables, fruits, and whole grains. Avoid food that is high on sugar and fat.
* Stop or reduce smoking: Diabetes makes you more likely to have health problems like heart disease, eye disease, stroke, kidney disease, blood vessel disease, nerve damage, and foot problems. If you smoke, the chances of agravating these problems is even higher.
* Drink alcohol in moderation: It may be easier to control your blood sugar if you don’t consume alcohol. The American Diabetes Association says that women who drink alcohol should have no more than one drink a day and men should have no more than two. Alcohol can make your blood sugar levels go too high or too low. Check your blood sugar level before you drink, and take steps to avoid low blood sugars level.
* Exercise: Winter is a time when one tends to feel lazy for any kind of physical activity. However, it is important to remember that a little exercise each day will help with insulin sensitivity and better regulation of glucose levels. You don”t have to join a gym and do cross-training. Just walk or ride a bike. Your goal should be 30
minutes of activity that makes you sweat and breathe a little harder.
* Drink plenty of water: Plenty of water should be consumed throughout the day to alleviate false hunger. About 10 to 15 glasses of water daily can also help in flushing out toxins from the body, and keep the body hydrated.
* Get checkups: It is also advisable to get your glucose levels checked regularly. See your doctor at least twice a year to get your cholesterol and blood pressure checked.
*Manage stress: When you’re stressed, your blood sugar levels go up. And when you’re anxious, you may not manage your diabetes well. You may forget to exercise, eat right or take your medicines. Find ways to relieve stress through deep breathing, yoga or hobbies that relax you.
To make sure that your winter festivities are full of joy and not ailments, keep up with our advised tips and have a wonderful time welcoming the new year!