Whether you have Type 1 diabetes (T1D) or Type 2 diabetes (T2D), a diabetes dietitian can provide the guidance you need to live your life to the fullest. As a certified diabetes educator and someone who has lived with T1D for over 20 years, I want to share three practical tips to help you lower your A1C levels and feel more confident in your diabetes management.
One of the simplest ways to improve blood sugar control is to increase the protein you eat at each meal. Think of it this way: protein helps stabilize your blood sugar. When you eat a balanced meal with adequate protein, you’re less likely to experience drastic swings in your blood sugar levels.
You don’t need to transform your diet overnight. Start by adding just 5 to 10 grams of protein to your meals. This could be as easy as including a handful of nuts, an extra egg, or some Greek yogurt. Gradually increasing your protein can lead to better overall blood sugar control, making it an essential strategy recommended by both Type 1 and Type 2 diabetes dietitians.
You might think, “Why should I lift weights?” Resistance training is a game changer for diabetes management! Engaging in regular weight-bearing exercises can decrease your A1C by as much as 1%. This happens because exercise improves insulin sensitivity, meaning your body uses insulin more effectively.
If you’re new to exercising, don’t worry! Start small. You can do simple bodyweight exercises at home, like squats or push-ups. You could even lift household items like water bottles or cans. The key is consistency. Aim for just a couple of sessions per week, and you’ll likely notice improvements in your blood sugar levels and overall well-being.
Many people overlook portion control, but it’s a crucial aspect of diabetes management. Keeping track of what you eat can help you understand how different foods affect your blood sugar. One effective way to do this is by using a food diary app like MyFitnessPal.
For about five days, log everything you eat. This will not only help you become more aware of your eating habits but also allow you to see how your portions impact your blood sugar. Many people experience better control just by being mindful of their portion sizes. If you take insulin, knowing your carb intake can help you dose appropriately, making this a vital strategy for both T1D and T2D patients.
Hydration plays a significant role in managing diabetes. When blood sugar levels are high, your body loses more fluid, leading to dehydration. Drinking enough water can help bring down elevated blood sugar levels. A good rule of thumb is to aim for about half your body weight in ounces of water daily. Staying hydrated not only aids in blood sugar management but also supports overall health.
Living with diabetes doesn’t have to be a constant struggle. By increasing your protein intake, engaging in resistance training, focusing on portion control, and staying hydrated, you can take charge of your health. If you’re feeling overwhelmed, consider reaching out to a diabetes dietitian or educator for personalized guidance. They can help you navigate your journey, ensuring you enjoy life while effectively managing your diabetes.
Feel free to reach out on which tip you plan to start with or for more support. Together, we can achieve better health and live life unrestricted by diabetes!
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