- Behavior Change Strategies: Implementing effective behavior change strategies is crucial for managing diabetes. This includes considering the content and structure of recommendations, utilizing problem-solving and teamwork approaches, and paying attention to individual and community factors to optimize behavior change1.
- Reducing Added Sugars: Setting achievable and sustainable goals to reduce added sugars consumption can support glycemic control and weight management. Providing specific product recommendations and guidance on substituting low/no-calorie sweeteners for added sugars can be beneficial2.
- Regular Physical Activity: Engaging in regular physical activity, such as brisk walking for at least 150 minutes per week, can help improve blood sugar regulation and overall health. Choosing an exercise routine that is enjoyable and sustainable is key to long-term success3.
- Maintaining a Moderate Weight: Maintaining a moderate weight through healthy lifestyle choices can promote healthy blood sugar levels and reduce the risk of developing diabetes. Even a 5% reduction in body weight can lead to improvements in blood sugar regulation4.
- Spreading Meals Throughout the Day: Eating smaller, more frequent meals and snacks throughout the day can help avoid both high and low blood sugar levels. This approach may improve insulin sensitivity and lower glycated hemoglobin (HbA1c) readings4.
- Probiotic-Rich Diet: Consuming probiotic-rich foods can offer health benefits, including improved blood sugar regulation. Probiotics may help lower fasting blood sugar, HbA1c, and insulin resistance in individuals with type 2 diabetes4.
- Managing Stress Levels: Managing stress through exercise, relaxation methods like yoga, or other stress-reducing techniques can help regulate blood sugar levels. Monitoring blood glucose levels at home using a glucometer can provide valuable insights for adjusting meals and medications4.
- Eating Foods in the Right Order: Following a specific order of food consumption, such as starting with veggies/fiber, then protein, fat, starches, and sweets, can reduce glucose spikes. This approach can lead to improvements in A1c levels and overall blood sugar control5.
- Starting the Day with a Savory Breakfast: Beginning the day with a savory breakfast can help stabilize blood sugar levels. Choosing nutrient-dense, balanced meals can support glycemic control throughout the day5.
- Taking a Post-Meal Walk: Engaging in light physical activity, such as taking a walk after meals, can aid in blood glucose control. Research suggests that exercising 30 minutes after a meal may be optimal for managing blood sugar levels5.
By incorporating these expert-backed tips into daily routines, individuals can effectively manage their diabetes, improve glycemic control, and promote overall health and well-being.ur overall well-being.
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