9 Tips for Diabetes
These are overall nice lifestyle tips for everyone.
1. Exercise. 30 minutes a day is a great goal. If needed, you can start at 5-10 minutes and work your way up. Pick the exercise that seems the most fun for you. If you can exercise more, good on you.
2. Drink lots of water, avoid alcohol and caffeine. You’ll feel better when you are properly hydrated. The general rule is one gallon a day or 8 glasses of 8oz of water (8x8 rule). Drink more when it’s really hot out or with exercise. It helps to start your day by drinking 2 big glasses of water. Carrying a glass bottle of water everywhere I go reminds me to drink. Some people set alarms to help them remember. Adding cucumber, fresh mint, or a slice of fruit can increase the appeal.
3. Eat whole foods, avoid processed foods (including sugar).Whole foods are a complete food that only has one ingredient. For example, a banana, or oatmeal, or almonds. You can combined as many whole foods together as you want. Increase fresh vegetables and fruits. Fruit in moderation is fine but limit fruit juices. Eat plenty of healthy fats: extra virgin oil, coconut oil, avocados, and nuts. Lean protein with every meal can help to stabilize blood glucose levels, especially fish. Processed food has many ingredients and no longer looks like the food it used to be. Bread looks nothing like a stalk of wheat. Also, avoid fried foods and margarine. If you are eating animal products, make sure they are organic or grass fed.
4. Get plenty of sleep and rest.Sleep is the best thing for your health. Naps are fantastic. It surprises me how many people resist taking naps. If your body wants to rest, listen to your body. You and your health deserve to be priority #1.
5. Keep a health log.This can be very detailed or just a food log. If this is your first time keeping a log and you aren’t predisposed to being meticulous, start with a food log. Right down all the food you eat and at what time. You can work up to writing an in depth health log that tracks food, drinks, bowel movements, flatulence, burps, urination, exercise, pain, and moods.
6. Mental kindness and strength.The nicer you are to yourself, the more energy you have for will power and to push yourself to better yourself. Pushing yourself can come from a place of self hate, vanity, or low self esteem. That is exhausting and not sustainable. Or pushing yourself can come from loving yourself and knowing you deserve to feel better. Not only is that sustainable, it is rejuvenating.
7. Reduce stress.Reducing your stress is such an act of kindness. Being in distress is optional. You can go through stressful situations without being in distress. The more you are attached to an outcome, the more distressful it becomes for you. Meditation is a great tool for identifying emotional attachments and reducing stress. Acupuncture and herbs also really helps to re-regulate your nervous system so you can calm down. If you feel like stress is controlling you and you can’t get a handle on it, please reach out to me. You’ll be surprised how quickly we can change it.
8. Acupuncture. You can reach your goals quicker with acupuncture. Acupuncture boosts digestion and metabolism, reduces stress, improves sleep, helping you regulate your blood sugar.
9. Supplements and herbs.Listed below are supplements that are very effective for helping you heal diabetes. They can be found on my online store. Except for the probiotics, the brand is Health Concerns.
Probiotic Pearls by Integrative Therapeutics for any digestive issue
Astra Essence - vertigo, poor memory, weak immune system, infertility, impotence, frequent urination, diabetes
Drain Dampness - water weight, edema, difficult urination, diabetes
Chiroin - weight management, big appetite, insulin resistance, diabetes
Milk Thistle 80 - blood sugar imbalance, liver disorders, diabetes
Sertain - heart disease, kidney failure, Alzheimer’s, diabetes
If you have any questions about which supplements would be best for you, please let me know. Good luck with your lifestyle shifts.
I look forward to seeing you at your next appointment, Dr. Heather Bird