Diabetes

8 Steps to Managing Diabetes and Blood Pressure With Ease

Being diabetic can be exhausting. You’re planning virtually every second of the day, and some days, this can just tire you to the bone. 

Maybe you’ve tried everything under the sun, but your blood sugar is still going haywire. 

The truth is that there is an alarming lack of knowledge around diabetes control. Even within the medical community. 

But here’s the good news. 

You’re not alone.  

Even if you have diabetes, it’s totally possible to still live a life full of energy, strength, and vitality. But you have to be willing to keep a few things in mind. 

If you do, then this journey can be a walk in the park. 

1. Make an Active Attempt to Lose Weight 

Simply put, the more you weigh, the higher your blood sugar numbers will be. 

This really is one of the best things you can do if you are diabetic. It’s like toppling down a whole row of really big dominos with a single flick. 

Studies show that with “lifestyle interventions” like a weight reduction of just 5% or more, pre-diabetics are able to reduce their overall risk of diabetes by 58%. (I)

But how you lose weight matters as well. As a person with diabetes, you have to look out for certain things more than the average person. 

2. Reduce or Avoid Drinking Sweet Beverages Altogether 

We get it, the cravings for sweetened or soft drinks can be very tempting. But you have to stay away from them.

And let’s not forget about juice. Fruit juices are also equally as notorious for being loaded with sugar. According to USDA’s records, both carbonated drinks like Cola and 100% fruit juice packs contain the same 20–26 grams of sugar per cup (240ml). [2]

It isn’t easy, but once you see how in control your number starts getting, the change will be super easy to make.

You could ease the transition with healthy alternatives like lemon water or bubbly water. 

But make no mistake, the end goal is to eventually drop the habit altogether.  

3. Load Up on Vegetables 

Vegetables keep you full without increasing your weight. And they actually taste pretty delicious if you give them a chance. 

A common piece of advice is that you must avoid starches and carbs at all costs. But this is a mistake as you are just going to end up depleting your willpower and crash big time. 

By getting your hands on easy and addictive recipes, you might end up enjoying vegetables more than other foods! 

Here’s a really simple but amazing recipe we found online. 

Pepper Ricotta Primavera

Time to prep: 20min

  • 6 ounces fettuccine 
  • 1 cup part-skim ricotta cheese
  • 1/2 cup fat-free milk
  • 4 teaspoons olive oil or coconut oil 
  • 1 garlic clove, minced
  • 1 medium red, yellow, and green peppers, julienned
  • 1 medium/large zucchini, sliced
  • 1 cup peas
  • 1/4 teaspoon dried oregano and basil 

Instructions 

1. Mix together the ricotta cheese and milk with a whisk and leave it aside. In a large skillet, heat oil over low to medium heat. Saute the garlic and pepper flakes for about a minute.


2. Add the remaining ingredients. Cook and stir over medium heat for about 5 minutes until vegetables reach a crisp-tender texture. 

3. Add cheese mixture to fettuccine; top with vegetables. Toss to coat. Serve immediately.

Source: https://www.tasteofhome.com/recipes/pepper-ricotta-primavera/

What’s important is that you have a balanced intake of the important food classes. And this can be done by approaching your food in a systematic manner. 

There are many diabetes management programs that are great for this, with features like trackers and recipe libraries.      

4. Try the DASH diet 

The DASH diet stands for “Dietary Approach Stop Hypertension.” 

It’s basically a diet where you reduce your intake of fats and oily foods. On top of reducing blood pressure, it’s also really effective for diabetes!

There are numerous studies pointing to the rampant success of the diet with benefits like lowering blood glucose levels and insulin resistance. 

However, just like any diet – this isn’t a one-size-fits-all approach. Everyone has different dietary needs, and that’s why many cookie-cutter diabetes programs don’t work. 

Programs that focus on being personalizable to your custom needs are vastly more effective than the standard ones. There are so many factors that matter, like your weight, height, age, gender, health conditions, injuries, and so on. 

5. Reduce Sodium and Salt Intake 

Sodium is one of the largest risk factors for blood pressure-related issues and heart health. 

Just very recently, the FDA mentioned that diseases like hypertension and cardiovascular disease could be greatly reduced by limiting nutrients like sodium. 

And how excess sodium intake results in “hundreds of thousands of lives lost and billions in annual health care costs.” [3]

An alarming statistic brought by the FDA was how more than 70% of total sodium intake is added during the manufacturing and preparation process. 

Another dangerous source is foods ordered from restaurants, as they often add more salt than necessary for taste. Without making an active effort to reduce your sodium intake, you can easily go over your limit and quickly develop into a serious issue. 

6. Cook Your Own Meals 

It’s not easy making sure you’re getting enough sugars, fats, carbs, and proteins daily. And this is why cooking your food is so amazing. It’s like a superpower. 

You have full control over what goes into your foods. You can quite literally eat exactly what you want whenever you want! 

It’s a great way to save a lot of money, and it can also be really therapeutic by itself. The trick is to consistently come up with new recipes and meal plans without burning out. 

7. Counting Calories 

Calorie counting makes a radical difference with managing your weight and controlling your diabetes. 

Calories from carbohydrates are particularly important. This is because they have an instant effect on blood sugar. When left unmonitored, they can have serious consequences on your health as a person with diabetes.

Regularly reading food labels is an excellent habit to practice, but they only show serving sizes. So you have to be aware of your portion sizes as well. 

Calorie counting can be strenuous, but you can track the foods you buy and eat regularly to be on top of your nutrition. 

8. Exercising Regularly 

Whether it’s a short walk or an intense workout, being physically active is helpful to you in so many ways; it’s incredible. 

In the short term, your body instantly burns more sugars and elevates your mood. 

In the long term, your body gets more sensitive to insulin, keeps your blood sugar levels controlled, and greatly reduces your risk of heart disease and nerve damage. If you’re prediabetic, frequent exercise can delay or even prevent type 2 diabetes from developing! 

And all of these steps are effective just on their own. 

The problem is that most people are unable to consistently juggle all of these different things at once. And there are actually zero reasons to feel bad about it. 

The Truth About Effectively Managing Diabetes 

But our brains are just not made to keep track of so many things at once. 

It’s why having habits are so groundbreaking and powerful. And of all the apps out there, Klinio is one of the most reliable ones around.

With an active base of more than 180,000 subscribers from over 190 different countries, they’re one of the most reliable ones around. 

The app has everything you need from progress trackers, workout plans, meal plans that are constantly being upgraded to many more helpful features!

What Could Be Waiting for You on the Other Side 

The Klinio app has a thoroughly insightful quiz you can take. 

Simply taking the quiz alone can make a major difference to your whole life. It shows exactly which stage you’re in and how much weight you can expect to lose in the next 6 months. 

It’s based on data from thousands of regular users, so it’s also going to be super accurate to you. 

There’s just so much conflicting and wrong information out there from different people. 

And the reality is that most people are genuinely flying blind. It’s virtually impossible to actually make the right decision. 

Take the free Klinio Quiz for personalized insights and balanced meal plans!

References: 

  1. https://spectrum.diabetesjournals.org/content/20/3/133#ref-4
  2. https://www.healthline.com/nutrition/fruit-juice-vs-soda#sugar-content
  3. https://www.foodsafetynews.com/2021/10/fda-announces-plan-to-tamp-down-sodium-consumption/

Always consult a professional for medical advice

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