8 Ways to Better Manage Your Type 2 Diabetes
While a diagnosis of type 2 diabetes may be frightening and overwhelming, managing the condition is very much possible.
Controlling type 2 diabetes will take some time and commitment, but taking these necessary steps may help to avoid serious associated complications.
Here is a list of the many steps you can take to control your type 2 diabetes.
1. Ask your doctor if losing weight might help your condition.
Losing weight really varies from person to person, which is why you ought to always consult with your doctor before trying to reduce weight in an effort to regulate your type 2 diabetes.
With that in mind, it’s important to understand that being overweight or obese has been related to the onset or exacerbation of type 2 diabetes because it iss linked with insulin resistance. Insulin resistance happens when your body cannot properly use the hormone insulin to manage your blood sugar, that is, sugar levels. It can cause excessively high blood glucose, prompting diabetes.
So, losing weight may help to lower your blood glucose levels by decreasing your insulin resistance. The precise amount of weight loss it takes to cause this effect is different for various people (hence our strong recommendation to speak to your doctor). However, consistent with the Mayo Clinic, losing 5 to 10 percent weight has made a difference for a few people.
2. Eat a well-rounded and nutritious diet.
The American Diabetes Association (ADA) suggests that those with type 2 diabetes eat “nutrient-dense, high-quality foods with less specialise in specific nutrients.” That essentially means a stress on fruits and vegetables, whole grains, fats from sources like nuts and seeds, and therefore the like.
Following a healthy diet once you have type 2 diabetes can have various benefits. If your doctor advises you to reduce your weight, changing the way you eat is often one component of reaching that goal. Please keep in mind that many other factors play into weight loss, like your physical activity, hormone levels, sleep habits, stress, genetics, and more.
Eating in a healthy way will also assist you in lowering the risks of some complications from type 2 diabetes, like heart condition and stroke. (Diabetes-induced high blood glucose can harm blood vessels and related structures in a way that creates heart condition and stroke more likely.) As an example , following a healthy diet can lower your levels of “bad” cholesterol, which may plug up blood vessels and contribute to cardiovascular issues.
Focusing on more filling and nutritious foods also can cause you to be less likely to eat as many refined carbohydrates or other foods which will make it hard to stay your blood glucose stable. If you are trying to change your eating habits, it is good to stay away from inflexible diets as they are hard to commit to long-term. This guide from the NIDDK offers a glimpse at the various sorts of healthy foods people with type 2 diabetes can typically still enjoy. Be sure to speak with your doctor or consult with a registered dietician if you have further questions or concerns.
3. Exercise regularly.
For type 2 diabetics, the ADA recommends getting 150 minutes or more of moderate or vigorous physical activity per week. Rather than trying to pack it all into one or two days, the ADA notes that this could cover a minimum of three days. There should be no more than two days without exercise.
The focus should not only be on cardio exercises. The ADA also recommends doing two to 3 sessions every week. These should consist of strengthening, resistance-based exercise on the times you are not doing aerobic activity.
The benefits here are clear. First of all, exercise can sometimes help with weight loss and it aids in lowering your blood glucose. Engaging in physical activity makes your body more sensitive to insulin, the ADA explains. This allows for better utilization of glucose and insulin within the short-term, and over time, contributes to lower and more stable blood glucose levels.
4. Take your diabetes medication or insulin therapy as prescribed.
Not everyone with type 2 diabetes needs medication or insulin therapy, but that is true for several people that have difficulty keeping their blood glucose.
To manage your diabetes, there are many options to choose from. According to Mayo Clinic, the first-line type 2 diabetes medication is usually metformin. This drug works by reducing the proportion of glucose your liver makes and improving how your body uses insulin to manage your blood glucose. There are other types 2 diabetes medications out there, too, like drugs that help your body produce more insulin or that make your body more sensitive to the present important hormone.
Then there is insulin therapy, which suggests you are actually injecting yourself with insulin to ensure your body has enough. This might involve self-administering insulin with an attempt nightly, or throughout the day and night. Your doctor should guide you on the proper treatment plan for your health. Find what is best suited for you.
Taking medication or being on insulin therapy are often frustrating, but following your prescribed regimen is worthwhile. Not doing this may put you in danger of developing complications from diabetes.
5. Check your blood glucose as often as recommended.
Be diligent in following your doctor’s advice on how often to see your blood glucose. While symptoms of high or low blood glucose can offer you potential clues on what is happening in your body, actually checking your glucose levels is the only way to know if you are within your firing range.
So, closely monitor your blood glucose to make sure you are not having any severe lows or highs, which can be severely high or low life-threatening.
Some diabetics check their blood sugar levels with a blood sugar meter which involves pricking the fingers and putting a drop of blood on a test strip. They may use a tool called a continuous glucose monitor, which relies on a sensor that is inserted under your skin. These typically still require you to prick your finger, though. If you have questions on whether or not you are monitoring your glucose in the best way for your health and lifestyle, have consultation with your doctor.
6. If you are a smoker, make a plan to quit.
This one is easier said than done, but smoking can be detrimental to your health, so giving up the habit will go a long way to controlling diabetes.
As previously mentioned, having type 2 diabetes raises your risk of cardiovascular issues such as heart disease and stroke. Adding smoking to that simply compounds your risk by constricting your blood vessels. Furthermore, it can also impair blood vessels in your legs, leaving you more vulnerable to diabetes complications such as infections and amputation.
Quitting is hard but there are many programs and facilities out there to assist you on your journey. Talk to your doctor for tips if you need them.
7. Drink in moderation.
While you do not need to give up on drinking forever if you have type 2 diabetes, it is necessary to be mindful of your intake. According to Mayo Clinic, alcohol and cocktail mixers have the potential to cause high or low blood sugar. The exact effects of alcohol consumption has to do with other factors such as what exactly you are drinking, the amount you are drinking, whether or not you ate beforehand, what you ate, if you are staying on top of your medications, etc.
All-in-all, drinking lowers your inhibitions and hampers your decision-making skills. Consuming too much alcohol can make it hard for you to stick with healthy habits that help you control your type 2 diabetes, like checking your blood sugar when you should or taking the proper precautions before eating something that would normally make your blood sugar rise too much.
If you are a type 2 diabetic, the Mayo Clinic recommends following the United States Department of Agriculture’s Dietary Guidelines on drinking. That means women should have no more than one drink a day, and men should have no more than two drinks a day. Consult with your doctor for advice.
8. See your doctor regularly.
Be sure to stick with those scheduled appointments. Do not be afraid to ask your doctor questions and raise concerns.
To make the process easier, try to find a doctor that you are comfortable with.
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