Maintaining a 100% Time in Range (TIR) can be a challenging goal for people with diabetes, but it is achievable with the right strategies and habits.
Here are some tips to help maintain a 100% TIR:
Stick to a daily routine:
A daily routine for exercise, meals and sleep can help to improve your TIR. The more consistent you are with effective health strategies, the more consistent your glucose levels will be.
Track your Meals and Exercise:
Keep a record of your meals, exercise, and medication dosages to help identify how they affect your blood glucose levels. intermittent fasting has shown that it can help stabilise glucose levels.
Monitor your blood glucose levels regularly:
Check your blood glucose levels frequently using a CGM or blood glucose meter to identify patterns and make adjustments as needed.
Adjust your medication dosages as needed:
Work with your healthcare team to adjust your medication dosages as needed to keep your blood glucose levels in range.
Stay active:
Regular physical activity can help improve insulin sensitivity and reduce blood glucose level. When your glucose levels are high, light exercise such as a walk or bike ride can help bring you back in range. Even just 10 to 15 minutes of light exercise is better than doing nothing. Be aware that exercise can sometimes cause lows, so avoid hypoglycaemia during your workouts.
Eat a balanced diet:
Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can help keep blood glucose levels stable. Cooking at home and avoiding frequent take-out and restaurant meals gives you more control over the ingredients in your food and can help you maintain a healthy diet.
Get enough sleep:
Lack of sleep can increase stress hormones, which can raise blood glucose levels. Getting at least seven hours of sleep each night can improve your overall health and your TIR. Getting too little sleep increase insulin resistance, increase feelings of hunger, and negatively impact your mood.
Manage stress:
Stress can increase blood glucose levels, so it is important to develop effective stress management strategies. Some of these strategies include therapy, exercise, meditation, journaling, and spending time with loved ones.
Stay hydrated:
Drinking enough water can help keep blood glucose levels, stable and prevent dehydration, which can raise blood glucose levels. drinking between 1.6 to 2 liters of water per day. Other types of drinks, such as sugar-sweetened beverages like juices and caffeinated drinks, can negatively impact your glucose levels.
Be Aware of Environmental Factors:
Some external factors can have unpredictable effects on your glucose levels – from a sunburn, to high altitude, to the temperature outside. Being aware of what these factors are and what they may do to your glucose can help you prepare in advance when you find yourself encountering them.
For more information login to American Diabetic Association
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