5 healthy habits to help manage diabetes

Diabetes can be tough to manage at times. But by getting into some healthier lifestyle habits, it could be easier to control. Here are some health tips to help you keep your diabetes in check.

You are more likely to achieve your goals if you are keeping track of your results regularly. With diabetes, this means checking the glucose levels in a drop of your blood — possibly several times a day, depending on your situation. The results show you how your body is reacting to the foods you eat, the medications you take, the exercise you get, and even the stress you're under. You can spot imbalances in your blood sugar immediately.

The goal for most people is to reduce calorie consumption to a level that allows you to gradually lose weight. The best way to do this is to eat more fruits, vegetables and whole grains. And by cutting back on red meat and junk food.

Of course, watching your portion sizes is also important. Excess body fat is the most significant factor in the development of type 2 diabetes. Losing weight is priority number one if you want to control the disease.

Carbs can raise blood sugar. So it's important to control, and even change, the amount and type of carbohydrates you eat. Some carb foods raise blood sugar higher and faster than others.

Eating lower on the glycemic index is critical to control weight and blood sugar. It means switching to foods made from whole grains (like whole wheat bread and barley side dishes), and cutting down on white flour and refined grains like white rice. It also means avoiding foods made from processed grains (like whole wheat breads that have the same look and feel as white bread). Scale back on starchy foods like potatoes, as well as sugary drinks.

Experts blame obesity for fuelling the rise of diabetes. Exercise is one of the best ways to combat the disease. When you move your body, you burn more calories. Use a blend of aerobic exercise (walking, swimming, cycling and other heart-pumping activities) with strength training (weight lifting and calisthenics).

Losing fat and increasing muscle makes cells more sensitive to insulin. This means they can take up more glucose and leave your blood sugar levels lower. Following a healthy diet and increasing physical activity are two of the most powerful tools in preventing or controlling type 2 diabetes.

You need support when dealing with diabetes. Meet with experts who regularly evaluate aspects of your health, answer questions, and provide the tools and medications you need to control your diabetes.

A doctor or registered dietitian can help you establish a way of eating that's based on your goals and your tastes.

Unfortunately, you can't assume your health care professionals are trading data about you very efficiently. It's unlikely they swap information about your case. You are the "hub" of your disease management team. It's up to you to ensure all the members are up to date. You'll need to keep good records, bring them with you to appointments and learn to speak up.