Research shows that people diagnosed with Type 2 diabetes before they reach 40 years old are at a higher risk of stroke and heart attack. If you were diagnosed later than that, you are already in a better position than most.
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However, that doesn’t give you a free pass when it comes to getting your daily exercise. You should increase your heart rate for 30 minutes each day. No excuses. Stand up and get moving.
If you don’t feel like going to the gym, you still have plenty of options. The source of the exercise is not important, as long as you get the job done.
Consider these exciting and fun ways to get moving:
Measuring your body mass index (BMI) might seem like a logical step that leads to keeping a healthy weight. While true in many cases, 18.5-24.9 body mass index is not the only measurement you should be keeping an eye on if you are diagnosed with diabetes. Body mass index doesn’t take into consideration your muscle and fat ratio.
Knowing where your fat builds up is essential. If it gathers around your waist and covers your liver or pancreas, it could cause insulin resistance. Your waist size is a great indicator that puts you on the right track to managing diabetes.
What is the healthy waist size? Aim for:
What’s the alternative method of finding out the right waist size for your frame? Your waist should be less than the number you get after dividing your height in 2.
How to reduce your waistline and your weight in general? It all comes down to the number of calories consumed daily and the right balance of your macronutrients. Your diet should consist of 40%-50% of carbohydrates, 25%-35% of healthy fats, and 20%-30% of lean protein. Make sure to eat at least 25-30 grams of dietary fiber each day, limit your sugar intake to 40 g., and reduce your cholesterol intake to 300 mg.
How to achieve this delicate balance? Follow the seven main principles of a healthy diet:
According to the Centers for Disease Control and Prevention (CDC), about half of people with diabetes suffer from nerve damage, which usually affects the feet and legs.
It can be experienced as numbness, tingling, and can go as far as not feeling pain, heat, and cold in your feet. Even though it seems unimportant, but untreated sores, cuts, or blisters can become infected if left unnoticed.
If you are over 40 and have diabetes, follow these simple tips to ensure your feet are in tip-top shape:
Managing or even reversing diabetes is all about setting small, achievable goals and working slowly toward them. Habit change is a gradual process, and it might take more than 3 months to build healthier habits, eat well, and start exercising.
It could get hard. There is no shame in asking for help.
Klinio allows you to focus on your health instead of aimlessly searching for advice.
Why should you try it? It simplifies the process and makes sure you can eat healthy and balanced meals. Get recipes and grocery lists, prepare your food, and track your progress. Set up your workouts and get tips that help you achieve your goals.
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