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Diabetes
Change your lifestyle

 

WHAT CAN I EAT?

 

 

Changes in the diet of a newly diagnosed patient with diabetes are essential. You can begin to lower your blood glucose values with a healthy and balanced diet, this without neglecting your medications.14

Diets low in fat, salt and sugar and increased consumption of foods rich in fiber and fruits and vegetables, are the basis of a proper diet for a diabetic patient.14             

If you are afraid of not being able to consume the foods that you like, do not have it. Although your diet needs to be modified, you can include those foods that you like so much, but it probably must be smaller and less frequent.

At first it may be difficult to adapt to the new changes, it may be easier for you if you start with small changes and have the support of your family, friends and medical staff who will follow up.

 

 

 

WHAT I CANNOT EAT?

 

 

There are foods and drinks that you must limit to take proper care of your health.14

CONSIDER THE FOLLOWING FOODS:

  • Fried foods rich in saturated fats or trans fats.
  • Foods with a high sodium content
  • Sweets such as desserts, breads, ice cream.
  • Soft drinks
  • High sugar juices
  • Regular drinks for sports
  • Do not drink more than two drinks of alcohol per day if you are male and not more than one if you are a woman.

 

 

EXERCISE AND DIABETES

 

 

According to the (International Diabetes Federation, 2019)15 approximately 425 million people are currently affected, and it will reach 690 million people by 2045.

Despite the exorbitant data shown, the good news is that the complications caused by diabetes can be prevented or at least delayed by having a healthy lifestyle when dieting, and an active lifestyle in terms of exercise.

It is important to supplement the diet with exercise according to your age and your health condition. The following is recommended for adults with type 1 or type 2:16

 

  • They must be physically active at least 150 minutes a week, that is, 30 minutes a day for 5 days a week.
  • You can divide the physical activity at your convenience, but make sure there are no two-day intervals to resume the activity.
  • Do 2 to 3 sessions of resistance exercises on non-consecutive days.
  • Do 2 to 3 sessions of flexibility and balance exercises.
  • Exercise can help you control your weight. In addition, you benefit by feeling good about yourself and improving your mood and general health.

 

 

References

7. American Association of Diabetes Educators. (2019). AADE. Retrieved from https://www.diabeteseducator.org/docs/default-source/legacy-docs/_resources/pdf/general/Insulin_Injection_How_To_AADE.pdf

14. National Institite of Diabetes and Digestive and Kidney Diseases. (2016, noviembre). Nutrición, alimentación y actividad física si se tiene diabetes. Retrieved from NIH: https://www.niddk.nih.gov/health-information/informacion-de-la-salud/diabetes/informacion-general/nutricion-alimentacion-actividad-fisica

15. International Diabetes Federation. (2019). Live your life in style. Retrieved from International Diabetes Federation: https://www.idf.org/aboutdiabetes/live-your-life-in-style.html

16. American Diabetes Association . (2018). 4. Lifestyle management: Standards of Medical Care in Diabetes-2018. Diabetes Care, S38-S50.