How to keep diabetes under control?
The diabetes is a metabolic disorder in which the body does not produce sufficient insulin, the hormone responsible for controlling blood glucose. With the lack of the substance, the diabetic patient suffers from an increase in the level of glucose in the bloodstream, which is what we call hyperglycemia. According to the Ministry of Health, an estimated 9 million people have diabetes, and unfortunately this is a number that only grows each year. So what can you do to keep diabetes under control? We have separated some tips that can help with the problem.
Avoid the consumption of sweets and alcoholic beverages
The recommendation of the World Health Organization (WHO) is that sugar intake does not exceed the limit of 5% of total calories ingested per day. Thus, the consumption of sweet foods is not totally prohibited, but it is something that should be avoided because it can significantly raise the blood glucose level and increase the risk of complications from the disease.
In addition, excessive alcoholic beverages are another concern for diabetics, because liver overload also influences blood sugar regulation, causing changes in insulin production and may trigger hyper or hypoglycemia. The maximum amount of alcohol that a diabetic should ingest corresponds to 2 cans of beer with 5% content, a glass and a half of wine with 12% or a dose of distilled beverage with 40% alcohol.
It is important to respect meal times
Not all people are able to follow a routine with specific meal times, but in the case of diabetic patients this is essential. Spending more than three hours without eating ends up overloading the body and causing hypoglycemia, which can lead to loss of consciousness (fainting). Therefore, the ideal is for diabetics to have at least three large and complete meals - breakfast, lunch and dinner - with small snacks between them, with an interval of 2 to 3 hours.
Weight control is necessary to keep blood glucose stable
Overweight or obese patients often have impaired blood glucose control, regardless of the type of diabetes. The reason for this is that the accumulation of body fat directly affects insulin production, leaving the person debilitated and more likely to develop other serious comorbidities, such as hypertension , cardiovascular disease and even stroke. To avoid this type of problem, the recommendation is to maintain the ideal weight range according to the age, sex and height of each patient, so that the body mass index (BMI) does not exceed 25kg/m².
The practice of physical activities helps to keep diabetes under control
The benefits of incorporating physical activities into your routine are countless: in addition to helping with weight control, the practice also improves blood circulation and lowers blood fat levels. In the case of diabetics, it is important to talk to the doctor before starting any type of exercise to understand what the ideal activity is. If it is not possible to include very intense physical exercise in your daily life, it is also possible to make small choices that make all the difference, such as choosing to walk instead of driving a car and climb the stairs of your building. Don't forget to check your blood glucose level before and after exercise.
