Be Healthy
Avoid smoking and drinking
Quit smoking
Smoking increases insulin resistance, risk of diabetes and its complications.
Managing withdrawal symptoms
Feeling irritable
Your brain is adjusting to a nicotine-free life.
- Do light exercises (e.g., brisk walking) to release endorphins to lift your mood
- Engage in relaxing hobbies
Having headaches
Your brain is most likely adapting to the increased level of oxygen.
- Get enough sleep
- Read or watch TV with adequate lighting
Coughing
Your lungs are starting to function properly again and are working to clear tar, dead cells and extra mucus accumulated from smoking.
- Sip warm water
Feeling tired
Nicotine is a stimulant that forces your body to feel awake; as your blood circulation improves, you will feel alert without the need to smoke.
- Take small, regular meals to regulate your blood sugar level and boost your energy
Tingling hands and feet
Your blood circulation is slowly improving; as more oxygen gets to your fingers and toes, the tingling will stop.
- Do stretching exercises
Constant cravings
- Distract yourself by doing something else
Avoid drinking alcohol
Drinking excessive alcohol can cause hypoglycaemia (low blood sugar) due to increased insulin secretion, especially if consumed on an empty stomach or if you are taking certain diabetes medications.
Alcohol has been linked to increased insulin resistance, and can interfere with meals plans and blood sugar control, especially if you are taking insulin or medication for diabetes.
The amount of sugar content varies depending on the type of alcohol. Commercial alcoholic drinks may also be mixed with soda or fruit juices that are high in sugar content.
Alcoholic drinks such as beer contain high amounts of calories, which can lead to weight gain.
What to do if drinking is unavoidable
- Avoid drinking regularly
- Do not drink on an empty stomach
- Limit your alcohol intake per day to:
- 1 standard drink for women
- 2 standard drinks for men
- Choose light beer or wine spritzer, dilute mixers with water
- Avoid craft beer and sweet wine
- Skip your drinks slowly
- Drink plain water for hydration
