How to Start a Lifestyle Change If You are a Diabetic Person

Diabetes is a condition where your blood sugar rises above the normal blood sugar levels. It is because our pancreas and liver can no longer supply the insulin our body needs due to our high sugar diet or intake over the course of years. Clearly, Type 2 Diabetes is a lifestyle disease.

If you ask the people who know me, I am a health buff. My diet is super healthy and balanced which I prepare myself inspired by my complicated health condition :). I have an autoimmune problem which affects my kidneys every time my immune system is compromised. 

One day, I participated in a medical mission where they are giving random blood sugar test. That afternoon, I thought I had a super healthy lunch with all the veggies and watermelon as a dessert. After they took my blood sample and placed it in the testing strip, we saw that my random blood sugar values are soaring high. It was alarming. So that night, I just ate soup for dinner and made it a goal to reverse my blood sugar issue from then on. 

How I started to correct my soaring blood sugar levels?

Thank God I had my brain training recently then. So, I applied the following steps.... and you too can do the same if you are suffering from Type 2 Diabetes. 

1. Train your brain to make it a goal to really change your lifestyle. A productive, active and creative mindset is paramount in creating a healthy lifestyle. We need to do goal setting, planning that will bring about the desired results we want to manifest in our bodies. 

2. Drink water in the morning when you wake up approximately 1 liter. A liter of water is equivalent to 33 - 35 ounces of water or 1000 ml. You may not be able to drink 1 liter at one time, so here's you need to do. 

Get an 8 oz glass of water or 250 ml bottle, drink two bottles or two 8oz glasses of water when you wake up slowly but surely. Then drink 1 glass of 8oz or 250 ml water 15 minutes before meals and 15 minutes after meals. That completes your 1 liter of water in the morning. 

A regular sized person needs about three liters of water everyday. So, plan your water intake in this sequence every meal including lunch and dinner and instead of drinking soda or coffee in between, drink water! We need hydration more than coffee or other sweetened drinks. 

3.Eat big in the morning with high fiber, low simple carbohydrates, low protein food. Meaning, I slowly took off rice, pan de sal and white bread in my breakfast by doing this simple steps.

I prepare a big salad as a substitute for rice. Some days I eat cooked greens like kangkong (water spinach), pechay, malunggay, sweet potato leaves for variation. 

The effect of eating more greens and less rice is that, it doesn't make me hungry throughout the day. Eating big breakfast makes me more energetic and lighter because complex carbs from vegetables are fibers. The carbs content in them slowly releases in our blood stream, that's why blood sugar doesn't spike. Eating complex carbs for breakfast has made me eat only once or twice a day which really helped in lowering and maintaining my blood sugar.

4. Exercise. No need to go to the gym or if you already secured your gym membership, that would be awesome. 

We only need a maximum thirty minute exercise religiously every day. However, as a starter, since I have not been exercising for quite a while, I started with a five (5) minute routine such as twisting, traps and triceps exercise with dumbbells. That 5-minute exercise increased to 15 minutes with some additional routines such as sit-ups, side leg raise, squats, etc. which eventually cut a lot of my body fats and put back my BMI  and sugar to its normal levels. 

When you're ready. Try this tips for 1 month. You may eat what you love to eat but do not binge. You will see a great result in one month. Then, make it your lifestyle.

I have more tips to share but for now, if you have any questions, you may send me a private message at Le Gevitee FB page or Legevitee Coach on IG. We will be also offering a Lifestyle Change Training Program starting September. 

See you on my next blog!