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According to the World Health Organization (WHO), the global prevalence of diabetes among adults over 18 rose from 4.7% in 1980 to 8.5% in 2014. A Harris survey conducted in 2016 by the Calorie Control Council revealed that 20% of US consumers reported being diagnosed with diabetes or prediabetes by a health professional.
In November, National Diabetes Month, Karima Kendall, Ph.D., RDN, NDL of the Calorie Control Council (CCC), presented five tips for managing this disease that is affecting an increasing number of people.
1. Manage stress
Too much stress is unhealthy for anyone, especially for people with type 1 or type 2 diabetes. In addition to the stress that forces people to forget or not have the time to check their blood glucose or plan healthy meals, Stress hormones can directly alter blood sugar levels. Making an effort to reduce stress by implementing tactics such as fitness classes, breathing exercises and other relaxing hobbies will only help diabetes management.
2. Get up and move at least 30 minutes a day
Exercise helps to increase sensitivity to insulin. This means that the cells in your muscles are better able to use any available insulin to absorb glucose during and after physical activity. In addition to helping lower blood sugar in the short term, regular and regular exercise can reduce your HbA1C level. Aim for a minimum of 30 minutes of moderate to vigorous exercise a day. However, keep in mind that hypoglycaemia can occur during and up to 24 hours after physical activity and is more likely to occur if you take insulin, skip meals or exercise. intense or prolonged way.
3. Enjoy low calorie and calorie-free sweeteners
It's hard enough to deal with diabetes daily without having to give up the sweet treats you love. There are several low-calorie and calorie-free sweeteners that are safe for consumption and offer the same sweetening power as sugar, but without affecting blood sugar levels. In addition to being present in packaged foods and beverages, many of these sweeteners can be purchased at the grocery store and serve as standalone sweeteners for use in your own recipes. Given the holiday treats of this time of year, these sweeteners can help you drink your frozen hot chocolate – and drink it too! For more information on low calorie sweeteners and without diabetes and diabetes, including low calorie recipes, visit here.
4. Protect yourself against disease
Physical stress, such as an illness or injury, causes higher blood sugar levels in people with diabetes. As the cold and flu season approaches, be sure to get the flu shot, eat well, and wash your hands frequently. In addition, talk to your doctor about adjustments you may need to make to your personal diabetes management and insulin dosage (if any) in case of illness.
5. Remember, do not let the "perfect" be the enemy of the "good"
Although there are differences in the management of type 1 diabetes compared to type 2 diabetes, it is simply not possible to maintain a perfect blood sugar 100% of the time, regardless of the degree monitoring and management of your diabetes. Even people without diabetes have moderate peaks and decreases in blood sugar levels. Instead, focus on a balanced lifestyle and lots of things that motivate you, instead of being discouraged by a bad blood sugar level. You control your diabetes – not the opposite!
This survey was conducted online in the United States by Harris Poll on behalf of the Calorie Control Council from November 16 to 18, 2016 among 2,074 American adults aged 18 and over. This online survey is not based on a probability sample and therefore no estimate of the theoretical sampling error can be calculated. For complete survey methodology, including weighting variables, please contact Stan Samples of the Calorie Control Council, [email protected] and 678-303-2996.
Selena Hill
Selena Hill is the digital publisher of Black Enterprise and an award-winning multimedia journalist.
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