Dr Wayne Lajewski: Tips to Help Control Your Diabetes

Managing diabetes is crucial for maintaining good health. Alongside medical guidance, here are some tips from Dr Wayne Lajewski to help you control your diabetes through diet and lifestyle changes.
1. Eat Plenty of Fiber to Stabilize Blood Sugar:
Including fiber-rich foods in your diet can help stabilize blood sugar levels. Fiber is not digested or absorbed by the body, providing a feeling of fullness and aiding digestion. It also helps lower the glycemic index (GI) of foods, reducing the risk of blood sugar spikes.
Focus on consuming foods high in soluble fiber, such as oats, barley, apples, pears, legumes, nuts, seeds, and whole grain wheat bran cereal. These foods promote gradual breakdown in the digestive tract, leading to a more controlled release of glucose into the bloodstream.
2. Stay Within Your Daily Calorie Limit:
Maintaining a balanced diet that aligns with your recommended daily calorie intake is crucial for managing diabetes. Consuming too few calories can negatively impact your body’s functioning, while excessive calorie intake increases the risk of obesity and heart disease.
Calculate your daily calorie limit by multiplying your weight in pounds by 10 (sedentary) or 11 (active). For example, a sedentary person weighing 150 pounds would aim for approximately 1500 calories per day. Adjust this calculation based on pregnancy, breastfeeding, or underweight conditions.
3. Get Regular Exercise:
Exercise offers numerous benefits for diabetes management. Engaging in physical activity helps with weight loss, blood sugar control, blood pressure management, stress reduction, and improved sleep quality. Regular exercise boosts energy levels, making you feel revitalized.
Choose activities that you enjoy and can incorporate into your routine, such as walking, swimming, cycling, or yoga. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises at least twice a week.
4. Monitor Blood Sugar Levels:
Regularly monitoring your blood sugar levels is essential for managing diabetes effectively. Work with your healthcare provider to establish a monitoring schedule that aligns with your specific needs. Keep track of your readings and identify any patterns or fluctuations that may require adjustments to your diet or medication.
5. Stay Hydrated and Limit Sugary Beverages:
Proper hydration is important for overall health, including diabetes management. Drink an adequate amount of water throughout the day to stay hydrated. Avoid sugary beverages such as soda, fruit juices, and sweetened teas, as they can cause rapid spikes in blood sugar levels.
Remember to consult with your healthcare provider or a registered dietitian for personalized advice and guidance in managing your diabetes. By Dr Wayne Lajewski incorporating these tips into your daily routine, you can take control of your diabetes and improve your overall well-being.