Visiwell Solutions
🔑 Key Lifestyle Modifications for Diabetes Control:
1. Healthy Diet (Medical Nutrition Therapy)
Carbohydrate control:
Prefer complex carbs (whole grains, legumes) over simple sugars.
Low glycemic index (GI) foods help avoid blood sugar spikes.
Portion control:
Use the “plate method” (½ non-starchy vegetables, ¼ lean protein, ¼ whole grains).
Avoid sugary foods and drinks:
Eliminate soda, juices, sweets.
Fiber-rich foods:
Vegetables, fruits (in moderation), oats, beans.
Healthy fats:
Use olive oil, nuts, and seeds; avoid trans fats and saturated fats.
Meal timing:
Eat regularly spaced meals; avoid skipping meals to prevent hypoglycemia.
2. Physical Activity
Aerobic exercise: At least 150 minutes/week (e.g., brisk walking, cycling).
Resistance training: At least 2–3 sessions/week (e.g., weight lifting, resistance bands).
Flexibility and balance exercises: For older adults (e.g., yoga, tai chi).
Avoid prolonged sitting; move every 30–60 minutes.
3. Weight Loss (If Overweight)
Goal: 5–10% weight reduction can significantly improve insulin sensitivity.
Combine diet, exercise, and behavior therapy.
Monitor waist circumference (goal: <90 cm for men, <80 cm for women in Asians).
4. Sleep Hygiene
Aim for 7–8 hours of quality sleep.
Poor sleep increases insulin resistance and appetite.
5. Stress Management
Chronic stress raises blood sugar levels.
Techniques: Meditation, deep breathing, yoga, hobbies, counseling if needed.
6. Avoid Tobacco and Limit Alcohol
Smoking worsens insulin resistance and vascular complications.
Alcohol can cause hypoglycemia (especially if on insulin); limit to moderate intake.
7. Self-Monitoring and Education
Regular blood glucose monitoring if advised.
Understand how food, exercise, and stress affect blood sugar.
Regular follow-up with a healthcare team (doctor)