Diabetic patients need to understand, the latest health guidance, to achieve '5 S' in life, the key to sugar control
Diabetic patients not only have to follow the doctor’s orders to take medicines, but whether their usual living habits are good or not is the key to disease control! Therefore, the treatment of diabetes includes changes in living habits and the use of hypoglycemic drugs, both of which are carried out simultaneously and cannot be ignored.
According to this year’s report on the treatment and prevention of related diseases updated by the American Diabetes Association and the European Diabetes Association, several healthy lifestyle behaviors that can help control blood sugar are mentioned. The beginning of the English language happens to be “S”. Lifestyle measures to control blood sugar and maintain good health:
- Sleep
Sleep should pay attention to quality, quantity, and inertia. Sleeping too long (greater than 8 hours) or too short (less than 6 hours) is not good for sugar control. In addition, patients with poor sleep quality also tend to have higher blood sugar levels. Common problems such as insomnia or sleep apnea among diabetics are the main reasons that affect sleep quality.
As for the problem of inertia, it is generally divided into people who are accustomed to going to bed early and getting up early or people who are night owls who go to bed late and get up late. The inertia problem of going to bed late and getting up late is likely to cause low exercise and poor blood sugar control. If you can cooperate with work, it is recommended to go to bed early and get up early as much as possible, which is relatively beneficial for blood sugar control.
- Stepping/walking
An increase of 500 steps per day can reduce the risk of cardiovascular disease and death. However, walking slowly is considered a light-intensity physical activity. A short brisk walk of 5-6 minutes every day is more helpful to improve the health of diabetics.
If it is an ordinary walk, it is recommended to increase it to more than 30 minutes, or it can be dispersed after three meals a day, and brisk walking for about 10 minutes each time has good results.
- Sitting / sitting soon
Modern people generally have low activity levels. Therefore, if you are engaged in a long-term sedentary job, you should get up and walk, jump, or do moderate strength training every 30 minutes to help control your sugar.
- Sweating
Diabetics know that exercise is important, but just sweating does not equal exercise behavior. Diabetics are encouraged to take more than 150 minutes of moderate-intensity exercise or more than 75 minutes of high-intensity exercise every week, and the rest interval should not exceed 2 days. In addition, it is also recommended that people with diabetes combine strength training, flexibility, balance and other exercises to help blood sugar control.
But if you don’t exercise, or if you’re really busy, even just 30 minutes of moderate-intensity activity a week can help with sugar control.
- Strength
As you age, your body loses muscle. Strength training can slow the rate of muscle loss, improve insulin resistance and help with blood sugar control. Strength training is training that uses your own weight or allows your muscles to feel resistance. Common training includes push-ups, dumbbells, barbells, elastic bands, and the use of fitness equipment. For sugar friends who are unfamiliar with strength training, you can first seek guidance from a professional sports coach.
The 5 S mentioned above are not only helpful for blood sugar control, but also help to improve blood pressure and blood lipids, maintain long-term health and improve quality of life.