According to statistics from the 2019 Diabetes Canada Cost Model  by Diabetes Canada, one in three Canadians is suffering from diabetes or prediabetes. The study also found out that the knowledge of the disease and awareness about its complications remains really low.

Although there is no cure for the increasingly common condition, one can manage it through medication and lifestyle changes. The most efficient way to keep your blood sugar or glucose levels under control is by following a nutritional diet and a regular exercise regime.Here are a few easy to adapt diet and exercise tips that can help you manage diabetes:


  • Eat healthy: Smart food choices are half the battle won. Eating healthy can help keep the glucose, weight and cholesterol in check. Avoid saturated fat and focus on a low-calorie diet. It doesn’t mean you need to have boring food – just skip the carbs and switch to fresh fruits, non-starchy vegetables, oatmeal, dried beans and legumes.
  • Regular intervals: Take your meals in regular intervals and maintain a routine. Excessive eating in one go might affect your glucose level adversely. However, not eating enough or taking in fewer carbs can also have a negative impact. It may be easier to manage blood sugar if you eat at the same time each day. Consult your doctor about your meal plan and stick to it
  • Fibre is your best friend: Your body doesn’t need to do the hard work of breaking down fibre so it doesn’t affect your blood sugar levels. All Diabetes associations across the world recommend including at least 25 to 50 gm of fibre in your diet every day.
  • Water yourself: Replace soda or any other aerated drinks with water. Dehydration can really mess up your blood sugar levels so keep a water bottle handy at all times!

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  • Make it a habit: The right kind of physical workout can work wonders for your blood sugar. Exercising can help insulin work more effectively and boost your overall well-being. However, make sure you consult your doctor about the right kind of physical activity for you and once approved, make it a part of your daily routine.

  • Timing is everything: Exercising at different times of the day might affect your blood sugar level differently. Find out what time works best for you and stick to it.
  • Don’t crash after a meal: Don’t lie down to rest when you’ve just had a meal. Taking a 10-15 minute walk will send more blood to your muscles instead of your stomach and help you take in sugars better.
  • Keep a check: Make sure that you check your blood sugar level before and after exercising. It will help you to understand which physical activity has exactly what kind of impact on your body and will help in avoiding low blood sugar.

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Apart from lowering your blood sugar levels, adapting to these simple yet effective lifestyle changes can help you reduce the chances of complications such as kidney disease and vision loss. Follow these tips to feel the difference in your condition as well as your energy!

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