Small Habit Changes That Can Help To Manage Diabetes.

Managing diabetes involves a combination of medication, diet, exercise, and lifestyle changes. Here are some small habit changes that can help manage diabetes, along with examples:

  • Regular Physical Activity:
    • Habit Change: Incorporate regular exercise into your routine, such as walking, jogging, or cycling.
    • Example: Take a brisk walk around your neighborhood.
  • Healthy Eating:
    • Habit Change: Choose whole, unprocessed foods, and limit your intake of sugary snacks and beverages.
    • Example: Opt for traditional dishes like sukuma wiki (collard greens), grilled fish, and ugali (maize meal) instead of fried foods or sugary treats.
  • Portion Control:
    • Habit Change: Be mindful of portion sizes to avoid overeating, especially of carbohydrate-rich foods.
    • Example: Use smaller plates and bowls when serving meals like pilau (spiced rice dish) or githeri (maize and beans stew) to help control portion sizes.
  • Hydration:
    • Habit Change: Drink plenty of water throughout the day to stay hydrated and help regulate blood sugar levels.
    • Example: Carry a reusable water bottle and refill it regularly, whether you’re at home, work.

Other Small Habit Changes That Can Help To Manage Diabetes.

  • Regular Blood Sugar Monitoring:
    • Habit Change: Make it a habit to regularly check your blood sugar levels as recommended by your healthcare provider.
    • Example: Set reminders on your phone or use a diabetes management app to track your blood sugar readings, medications, and appointments.
  • Stress Management:
    • Habit Change: Practice stress-reducing techniques such as deep breathing, meditation, or spending time in nature.
    • Example: Take a break from the hustle and go for a weekend getaway.
  • Regular Sleep Patterns:
    • Habit Change: Aim for 7-9 hours of quality sleep each night to support overall health and blood sugar control.
    • Example: Create a relaxing bedtime routine and avoid caffeine or electronics before bed. Consider using blackout curtains to block out city lights and noise for better sleep quality.
  • Community Support:
    • Habit Change: Join a support group or connect with others living with diabetes for encouragement and shared experiences.
    • Example: Attend diabetes awareness events organized by local hospitals or community centers, or join online forums and social media groups for support and information.


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