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My family unit, on both my dad and moms side has health problems history. Diabetes runs in our family unit. My older sister of 30 years has been living with diabetes and she has undergone several surgeries. I am mindful that control of diabetes is very much linked to lifestyle and diet. Control of diabetes is directly linked to lifestyle and diet. One should not despair for the reason that he/she has got diabetes. Life can still be enjoyed but not without controlled eating habits and exercises. One ought to be a bit watchful and regimented as far as what is to be consumed is concerned. Careful planning of eating habits and exercise can control diabetes.

Nutritious eating

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  • Smart choices of food to control weight, sugar, and cholesterol. Consumption of fewer calories, and eating of less fat foods such as fresh vegetables, fruits, fish, legumes and lean meat.
  • The quantity of fat, carbohydrate (fruits, vegetables, breads and grains) and protein (meat, fish, milk, nuts) to be consumed will depend on the need and goal for controlling weight. 10-20% of calories from protein to be consumed daily, 30% or less from fat, and the remaining from carbohydrates constitute a healthy diet for a diabetic person.
  • To always read labels prior to trying "low fat," "light," or "no fat" foodstuffs. Most of the foods that are labeled are "dietetic" (Berenson. et al, 1998) for the reason that they do not have sugar. Other foods are poorer in calories. Some of foods with indications that they are good for those with diabetes are high in calories and fats for the reason that they use sugar substitutes. Words like "light" or "low in labels can be misleading and its goods to read the fine print.
  • An alcoholic beverage on an empty stomach lowers the blood sugar significantly. Drinks should be sipped slowly and alcohol should always be taken with a full stomach. Intake of drinks should not be more than two drinks in a day. Brandy, liquors and port which have high sugar content should be avoided.
  • Sweets are to be enjoyed in moderation. It does not mean that because I am diabetic I should avoid anything sweet altogether. One can still enjoy a piece of cake, a cookie or chocolate.

Exercise plan

  • Blood sugar levels are drastically lowered by exercises. Exercise helps insulin to work more efficiently and to improve ones energy and health.
  • Walking, swimming, and light weight-lifting are good exercises for bodily activity. A prior check-up is very important before starting out to avoid overdoing it. A gradual increase in the levels of physical activities helps in preventing injuries while upholding enthusiasm to go on with exercises.
  • Its important to check the blood sugar levels prior to and after exercises. This will help in avoiding low blood sugars and in determining how various types of physical activities impact on sugar levels.
  • Work out one to three hours after a meal. Exercising immediately should be avoided after an injection of insulin or if you have not had a meal for a number of hours. Its always important to wear the medical ID tag when in exercise. Stretching before and after exercising is recommended. Drink a lot of water before, during and after the bodily activity. It is always good to protect your feet by wearing fitting shoes and thick socks to avoid blisters (Powell, et al, 1998).
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