How To Arrange The Diet Of Diabetics? Remember These Principles And Don’t Worry About Stabilizing Blood Sugar

Scientific work and rest: establishing a stable blood sugar rhythm

For people with diabetes, regular daily routine is an extremely important basis for effective blood sugar control. There is a very precise biological clock inside the human body, which has a direct impact on the secretion of insulin and the metabolism of blood sugar. It is recommended to wake up and go to bed at a fixed time every day, even on weekends, and the time difference should not be too big. Nighttime is a critical period for the body to repair itself. Ensuring 7 to 8 hours of high-quality sleep every night will help reduce stress hormone levels, thereby reducing blood sugar fluctuations. You can take a very short rest of about 20 minutes at noon to avoid the impact of too long sleep on the quality of sleep at night.

Quality sleep: the invisible guardian of blood sugar at night

Sleep quality is closely related to blood sugar control. If there is insufficient deep sleep, the body's sensitivity to insulin will be reduced, which will lead to an increase in fasting blood sugar in the morning. You should avoid consuming caffeine before going to bed, and avoid strenuous exercise. If you want to relax your nerves, you can You can use methods such as soaking your feet in warm water and listening to soothing music. It is particularly important to note that once symptoms such as palpitations, sweating, and nightmares occur at night, it may be a sign of nighttime hypoglycemia. You should monitor your blood sugar in time and consult a doctor to adjust your evening medication or meal plan.

Eliminate Fatigue: The Way to Balance Energy Metabolism

High blood sugar often leads to a state of fatigue in the body, because cells use glucose less efficiently. In addition to controlling blood sugar, it is of vital importance to deal with fatigue scientifically. Once you feel tired, you must not eat high-sugar foods to "recharge" immediately. This will cause drastic fluctuations in blood sugar. It is recommended to adopt a "small amount and many times" energy supplement guideline, such as a small handful of nuts or half an apple in the middle of two meals. At the same time, short-term deep breathing or stretching can effectively promote blood circulation and help clear the accumulation of lactic acid that causes fatigue.

Enhance immunity: the dual line of defense of nutrition and exercise

It is aimed at patients with diabetes, who need to pay special attention to immunity, because an environment with high blood sugar will weaken the function of white blood cells, thereby increasing the risk of infection. The key to improving immunity is balanced nutrition, especially the intake of high-quality protein, such as soy protein we mentioned before, which has no cholesterol and is helpful for repairing immune cells. In addition, moderate sunlight exposure every day can supplement vitamin D, which has a positive effect on regulating immune function and improving insulin resistance. Performing moderate-intensity aerobic exercise, such as brisk walking or swimming, 3 to 5 times a week can significantly increase the vitality of immune cells.

Cervical spine health care: a circulatory hub that cannot be ignored

The health of the cervical spine is closely related to the blood supply to the brain and nerve conduction. For people with diabetes, lesions in the cervical spine may worsen symptoms of peripheral neuropathy, such as numbness in the hands and dizziness. You must avoid looking down at your mobile phone or computer for a long time. Every hour, you should move your neck and slowly lower your head, raise your head, lateral flexion and rotation. When sleeping, you need to choose a pillow with an appropriate height to maintain the natural physiological curvature of the cervical spine. Good blood circulation in the neck helps ensure blood supply to the brain and stabilizes autonomic nervous system function, which is very critical for regulating digestion and heart rate.

Eye Care: Preventing Microvascular Complications

Eye lesions in patients with diabetes are common microvascular complications. Controlling blood sugar, blood pressure, and blood lipids is the most fundamental way to protect the eyes. You can usually eat more foods containing lutein and zeaxanthin, such as spinach and corn (the amount needs to be adjusted To control) and egg yolks, avoid using your eyes for too long. Every time you use your eyes for 30 to 40 minutes, you should look into the distance or close your eyes and rest for 5 minutes. You can use simple eye massage, such as gently scraping the eye sockets with the pulp of your index finger, to promote blood circulation around the eyes and relieve visual fatigue. Be sure to have an annual fundus examination as this is key to detecting early-stage lesions.

Metabolic Conditioning: Stimulate the inner sugar-burning engine

Increasing the basal metabolic rate shows that the body can consume more energy at rest, which is helpful for controlling weight and blood sugar. In addition to increasing muscle mass through regular exercise (muscles are the "big consumers" of glucose), you can moderately increase the intake of dietary fiber in your diet, such as oats, cornmeal, etc. Not only can they give you a feeling of fullness, but they can also delay the absorption of carbohydrates and improve glucose tolerance. Certain foods, such as bitter melon and cinnamon, have been shown in studies to have a certain effect in assisting in regulating blood sugar and can be used as seasonings in daily meals.

Scientific Diet: The Balanced Art of Precision Nutrition

Dietary management is included in the "five carriages" of diabetes treatment. In addition to following the low-sugar and low-fat guidelines, you must also pay attention to the combination of food and the order of eating. It is recommended to drink soup first, then eat vegetables, then eat protein foods (equivalent to soy products, fish, etc.), and finally eat staple foods (choose low glycemic index). Oatmeal, corn, etc.), this sequence can effectively slow down the rise in blood sugar after a meal. For fruits, it does not have to be completely eliminated. When blood sugar control is at a stable state, low-sugar fruits (such as strawberries, cherries) should be selected, and eaten in small amounts in the middle of two meals, and the calories should be included in the total daily calorie range.

Reasonable exercise: activate the sugar uptake ability of muscles

The natural antidiabetic drug is exercise. Regular exercise can increase the ability of muscles to absorb and utilize glucose, thereby improving the sensitivity of insulin receptors. It is recommended to combine aerobic exercise with resistance exercise. Aerobic exercise such as brisk walking and cycling can burn calories, while resistance exercise such as dumbbells and squats can To increase muscle mass, the best time to exercise is 1 to 2 hours after a meal. At this time, blood sugar begins to rise. Exercise is not prone to hypoglycemia, but can also effectively reduce the peak blood sugar after a meal. Be sure to monitor blood sugar before and after exercise, and carry candy with you to prevent accidents.

Psychological relaxation: emotions are also blood sugar regulators

Being in a state of mental stress and anxiety for a long time will cause the body to secrete more hormones that can increase blood sugar, just like cortisol, which will directly cause blood sugar to rise. Therefore, learning to relax yourself is a course that must be taken. You can try mindfulness meditation, or use abdominal breathing, or listen to soft music. Set aside 10 to 20 minutes for yourself every day to let yourself be completely empty. Cultivate some hobbies such as gardening, fishing or practicing calligraphy, which can divert your attention and alleviate the psychological pressure caused by the disease. Please remember that maintaining a peaceful and optimistic mental state is an absolutely indispensable link in the process of controlling blood sugar.