The latest data for the Philippines indicates that diabetes mellitus affects around 7.5% of the population, making it one of the country’s most prevalent lifestyle diseases. While that is among the lowest rates in the region, the Philippines might see higher numbers in the future because of modern lifestyle habits that are low on exercise and high in sugary foods.
This underlines the reality of living with diabetes. Keeping it in check is a matter of making good lifestyle choices that support long-term wellness and prevent complications that negatively impact one’s daily life. Whether you’ve been recently diagnosed or have been living with the condition from birth, lifestyle changes can make a huge positive impact on your everyday comfort and overall health. Try these science-backed tips to enjoy a higher quality of life.
- Monitor Your Blood Sugar Diligently
Keeping tabs on your blood sugar levels helps you learn how things like food, exercise, stress, and different medications affect your body. Stick to the monitoring schedule recommended by your doctor and record your readings daily. For accurate results, use tried and tested glucose test strips. You can also use a digital glucose sensor and reader to get a clearer picture of your blood sugar levels over the course of several hours.
Once you’ve learned how different factors influence your blood sugar levels, you can start working with your doctor to make smarter lifestyle adjustments.
- Build a Consistent Meal Routine
While we all know that what we eat matters, when we eat can be almost as important. Irregular eating patterns can spike and crash your blood sugar at inconvenient times, making you irritable and potentially leading to more serious health consequences.
As much as possible, you’ll want to eat meals and snacks around the same time every day. This helps your body respond more predictably to insulin and prevents both hypoglycemia and hyperglycemia. Talk to a registered dietitian for guidance on meal timing and appropriate carbohydrate intake.
- Choose Fiber-Rich Foods
Fiber slows the absorption of sugar and helps stabilize blood glucose levels. Fortunately, you can take fiber supplements to add fiber to your diet. Ideally, you’ll want to incorporate more whole grains, legumes, vegetables, and fruits with edible peels into your meals. Consider advanced meal prepping or using food tracking apps to stay consistent with your fiber intake.
- Make Regular Physical Activity a Priority
Getting your recommended levels of exercise is one of the most effective ways to increase insulin sensitivity. Aim for at least 30 minutes of moderate exercise five days a week. The term “moderate exercise” means you’re raising your heart rate but are still able to talk; some good examples include sessions of brisk walking, cycling, or dancing. Make sure to check your blood sugar before and after workouts to see the effect of different routines on your blood sugar levels.
- Follow Your Doctor’s Recommended Medication Schedule
If your doctor has you taking insulin or oral medications, aim to be consistent with the schedule and dosage. Skipping doses or adjusting them without guidance can be extremely dangerous, especially if you’re new to your routine. Be sure to set up reminders on your phone and use a pill organizer to help keep your medication schedule on track. If you’re experiencing unbearable side effects or need more affordable medication, talk to your doctor first rather than adjusting your regimen on your own.
- Stay Hydrated
Dehydration can cause blood sugar levels to rise. This is why drinking plenty of water throughout the day is important for diabetics, as water helps your kidneys flush out excess glucose through urine, preventing it from building up in your body. Occasionally, you can also opt for black coffee or tea but be sure to avoid sugary drinks altogether unless they’re being used to quickly address hypoglycemia.
- Be Aware of Your Stress Levels
High cortisol levels can result in gluconeogenesis, the process of creating glucose from non-carbohydrate sources in the liver, raising your blood sugar levels. If regular exercise doesn’t help your stress levels, consider incorporating other stress management techniques such as deep breathing, mindfulness, or even stretching. Joining an online diabetes support group or consulting with a qualified therapist may also help keep your cortisol and blood sugar levels under control while also enriching other aspects of your life.
- Get Enough Quality Sleep
Sufficient sleep helps stabilize your blood sugar levels but, just as importantly, waking up refreshed makes you much more capable of effectively managing your diabetes management routine. Aim for at least 7 to 9 hours of uninterrupted sleep each night. Investing in a comfortable bedroom with a good mattress, blackout curtains, and installing weatherstripping on the windows to reduce outside noise can ensure you get the deep sleep that you need to manage your health properly.
- Be Mindful of Your Feet
Compared to the general population, people with diabetes are at higher risk of developing foot complications due to nerve damage and reduced circulation. Always wear well-fitting shoes and socks, and consult a doctor immediately if you notice any sores or numbness in your feet.
- Stock Up on Your Diabetes Management Essentials
Always have extra medication, testing supplies, and appropriate hypo snacks on hand, especially if you’re traveling or if you live in an isolated neighborhood. Thankfully, you can now order prescription refills and other diabetes management products conveniently through Southstar Drug and have them dropped off right at your doorstep.
Better Diabetes Management Means Better Living
While there is no cure for diabetes, it’s entirely possible to control it so that it doesn’t take over your life. The right habits, support, and medical interventions can enable you to enjoy a full life without serious complications. For your everyday diabetes care needs, you can depend on Southstar Drug for affordable, proven options, delivered wherever you are in the Philippines.
