There are thousands of individuals that are diagnosed with diabetes mellitus each year, requiring them to use insulin injections one or more times a day along with checking their blood sugar levels. If you have diabetes mellitus, then you are more likely to have other health problems such as cardiovascular disease, kidney failure or nerve damage.

There are thousands of individuals that are diagnosed with diabetes mellitus each year, requiring them to use insulin injections one or more times a day along with checking their blood sugar levels. If you have diabetes mellitus, then you are more likely to have other health problems such as cardiovascular disease, kidney failure or nerve damage.

To avoid these complications, you can follow a variety of tips to avoid diabetes mellitus.

Lose Weight If You Are Obese
The majority of individuals in the United States are overweight, causing them to have high blood sugar levels. Today, more teenagers and children are being diagnosed with diabetes mellitus because they consume foods that are high in fat, sodium and sugar.

To lose weight quickly, many individuals use a daily diet program that only includes natural foods, including:

  • Berries – strawberries, blueberries and raspberries
  • Leafy green vegetables – spinach, kale and iceberg lettuce
  • Peppers – bell or spicy varieties
  • Tomatoes – fresh or canned
  • Whole grains – brown rice, whole-grain pasta and whole-wheat bread
  • Fish – canned, fresh or frozen salmon
  • Lean proteins – low-fat beef or pork and skinless chicken
  • Low-fat dairy products – yogurt and skim milk

Instead of shopping for processed foods that have added fats, sugar and salt, you can consume foods that are natural to help you lose weight without feeling hungry.

Drink Water Instead of Soft Drinks
If you consume soft drinks, then stop drinking it right away because these beverages contain high levels of sugar and caffeine.

  • Drink fresh tap water instead to remain hydrated or buy flavored bottled water.
  • If your body is accustomed to having a lot of caffeine or sugar, then you may experience intense cravings as you begin to switch from drinking soft drinks to water.
  • You may need to cut back on the soft drink habit gradually over 30 days to help you overcome an addiction to sugar and caffeine.

However, when you stop drinking only one soft drink a day, you can lose 15 pounds in one year. This means that when you stop drinking three cans of soft drinks each day, you can lose 45 pounds a year.

Begin a Daily Exercise Program
More individuals are living a sedentary lifestyle such as watching television, playing on a computer or sitting at a desk at work.

  • Lack of exercise while eating too much food will lead to weight gain. If you are overweight, then you are more likely to develop diabetes mellitus.
  • Some individuals think that exercising for 45 minutes three times a week is enough, but you should exercise each day instead.
  • It is easy to have a daily exercise regimen when you begin to ride a bicycle rather than driving everywhere.
  • You can also find a hobby that includes physical movement such as hiking in the mountains or joining a yoga class at a community center.

Reduce Your Stress Levels
Recent studies reveal that stress changes your body’s hormone levels, and these changes can affect your blood sugar levels.

  • Physical and mental stress can cause you to have high blood sugar levels that require treatment with insulin injections.
  • If you live a stressful lifestyle, then you must make changes to avoid certain situations.

Alternatively, you can find healthy ways to reduce your stress, including:

  • Breathing techniques – breathing exercises have a calming effect on your nerves.
  • Meditation – it reduces mental stress and your blood pressure.
  • Socializing – spending time with friends and relatives results in lowering stress.
  • Sleeping more – sleeping enough can help you cope with stress better.

These lifestyle tips are easy to begin so start leading a healthy lifestyle and reduce your chances of developing diabetes mellitus.

For more information, visit Careworks.

Author:  Lia Crispell, CRNP

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