Type 2 diabetes is dangerous and is becoming more and more common as time goes on. It can lead to kidney disease, neuropathy, and even death.
About 10% of American people have diabetes, and the vast majority of them have type 2.
Diabetes doesn’t have to be a death sentence. There are ways to manage it and adjust your lifestyle to keep yourself in good health.
Whether you’re new to the condition, or you’re trying to make productive changes now that you’ve been living with it for a while, we want to provide some advice. Managing type 2 diabetes doesn’t have to be difficult, and it can even help you improve your overall health and lifestyle beyond the disease.
Keep reading for 7 strategies that you can use to help manage your type 2 diabetes and return to a healthy life.
1. Work on Stress Management
We live in a stressful world, but stress can be detrimental to your condition. When you’re feeling over-stressed, your hormones can impact your blood sugar levels.
While you can’t always avoid stress completely, make efforts to take time for yourself, and practice mindfulness. Consider yoga or heavier strength or cardiovascular exercise to get some endorphins running through your body.
It might be helpful to see a therapist if you’re unable to manage your stress on your own. They can help you learn healthy coping mechanisms to keep you calm.
2. Make Balanced Meals
Well-balanced meals are the key to a healthy diet, weight loss, and improving your condition with type 2 diabetes.
Talk to your doctor or a nutritionist about developing a meal plan that will help you get into shape and keep your glucose levels managed. Also, make sure to learn about proper portion sizes.
The average American diet has portion sizes that are far too large. Learn how to properly portion out your food and make sure that you focus on complex carbohydrates.
These include things like unrefined brown rice, whole wheat food products, leafy green vegetables, and legumes.
It’s also helpful to supplement your diet with a vitamin B complex to support your kidney function and vitamin D (from the sun or a supplement) to improve insulin resistance.
3. Avoid Sugary Drinks
While most people are able to keep their sugar and calories down with their meals after they’ve learned about nutrition and adjusted their diets, many people forget the calories and sugar that come from beverages.
While a sugary drink once in a while is okay (as long as you’re keeping track of your blood sugar levels), it’s important to keep in mind just how much sugar is in there.
Eating a healthy diet can be undone by one too many sugary drinks. Keep yourself in check and opt for other options like diet drinks, teas, or water.
A coca-cola alone has 39 grams of sugar, more than the 25 daily grams suggested for type 2 diabetics.
4. Take Medication
Everyone takes insulin to manage their type 2 diabetes, but there are other options that might improve your quality of life.
Talk to your doctor about medications that can help to treat diabetes, or even treat specific symptoms of diabetes.
Medications like Jardiance work together with your diet and exercise plans to help treat your condition (though it’s only for type 2, not type 1).
While the causes for type 2 diabetes vary (and are largely unknown), it is known that excess weight is a risk factor, as is a lack of physical activity.
You don’t have to complete an Ironman in order to get enough exercise to improve your condition. You can take brisk walks or jogs daily, or even complete light strength training at home.
Ask your doctor how you can go about formulating an exercise routine. They’ll also give you advice on safe blood sugar levels for exerting that much energy.
Always make sure to keep a snack with you just in case you need a blood sugar boost.
Exercising will help you relieve stress, improve your heart and lungs, and drop some of your excess weight. You might even be able to reverse type 2 diabetes with this method.
6. Stay Hydrated
Did you know that your hydration can impact your blood sugar levels? People with diabetes are more likely to suffer from dehydration, and dehydration can affect your glucose levels.
It’s important to be drinking sugar-free drinks (preferably water) throughout the day to keep your hydration levels normal. This is especially true when you’re engaging in exercise or exerting extra energy when cleaning, moving house, or even just playing with pets or children.
7. Drink Alcohol Wisely
Diabetics don’t have to avoid alcohol entirely. If you choose to abstain, that’s a valid and healthy choice, but some people still like to have a casual drink or two amongst friends.
Before drinking though, there are a few things that you should do.
First, ask your doctor first if it’s going to be okay for you to drink alcohol. You don’t have to ask every time (that would be a hassle), but you should ask for advice and how to manage your drinking responsibly.
You’ll have to choose specific times and blood sugar levels that are “safe zones” for drinking.
You want to make sure that you choose drinks that won’t raise your blood sugar level too much. You can use diet sodas, or just drink your alcohol on the rocks. Light beers may also be appropriate but check the label first.
Always have some food beforehand to manage your blood sugar and check your blood sugar levels before you go to sleep. Alcohol is riskier when you’re a diabetic, and you want to make sure that nothing goes wrong overnight.
Type 2 Diabetes Is Manageable!
Being diagnosed with type 2 diabetes might have been a stressful moment in your life, but you can manage (and even reverse) your condition just by engaging in healthier habits.
These habits won’t just help with your diabetes. They’ll also help with your overall quality of life. Exercise, good nutrition, and stress management are all parts of a healthy lifestyle.
To learn more about improving your health, or to purchase medications at reasonable prices, visit our site.
Finding out you have type 2 diabetes can come as a shock. You’re going to need to make some major adjustments to your daily routine. But with the right diabetes management plan, you don’t have to let it run your life.
Developing a care plan after being diagnosed with type 2 diabetes will help manage your diabetes and take back control over your life. Continue reading to find out how you can live happily with Type 2 Diabetes.
If you’re going to maintain your blood sugar levels, you’re going to need a plan. You can make your daily routine a lot easier by planning your meals ahead of time.
Stock up on healthy and nutritious meals that can be made quickly. Start by buying whole foods such as fruits and vegetables. For protein, you should stick to organic, lean meats such as chicken, turkey, and fish.
You can also find plant-based protein sources such as spinach, quinoa, and legumes. When you are choosing plant-based proteins be sure to limit the number of carbohydrates you eat. On average, you should get 45-60% of your daily calories from carbs as someone with diabetes. Some suggest even less than that.
Getting into a comfortable routine and planning ahead will help you stick to a diet plan and avoid dangerous spikes in your blood sugar levels. You should also get in the habit of checking food labels and looking up the nutritional facts about the foods you eat.
Consult with a nutritionist to help you get on track to eating a well-rounded diet.
Watch Your Carbs
Since carbohydrates turn to sugar in your body, it’s no wonder that watching your carbs is a big part of how to manage diabetes. Having type 1 or 2 diabetes means your body has a difficult time processing and using blood sugar.
Your body needs carbs to function but not all carbs are created equally. Eating complex carbs and fiber is much better for you because they take longer to break down during digestion. Meaning, you won’t experience a giant spike in your blood sugar.
There are three main types of carbohydrates: starches, sugars, and fiber. Starches are complex carbs such as potatoes, beans, and grains like brown rice or quinoa. Sugars are both naturally occurring in fruits or added in sweets like chocolate or yogurt.
Fiber is commonly found in vegetables such as green beans and broccoli. It is also found in eggs, meat or fish. Complex carbs such as starches, and fiber that are naturally occurring are a safer bet. Since your body slowly breaks them down.
Added sugars should be avoided (or eliminated) as much as possible since it causes your insulin levels to spike quicker. Tracking your carbs every day will help you to avoid having too much sugar. You can find tracking apps for your phone that make tracking food more convenient.
Another way you can manage your type 2 diabetes is through regular fitness and exercise. Having a healthy diet can make a big difference but there’s no substitute for being active.
Getting exercise is not only going to help you get in shape and stay healthier it also makes you feel better. Find a regime that you enjoy and works with your schedule. It can be as simple as taking a walk around your neighborhood or spending 30 minutes at the gym.
Everyone’s fitness level is different, so you should consult with your doctor or trainer for a workout plan that is safe for you. Have fun with your exercise and don’t be afraid to mix it up so you don’t get bored. You can listen to music or find a workout buddy to help you stay motivated.
Take Your Meds
Another key component to maintaining an effective diabetes management plan is taking your medication. Your doctor may test your blood sugar two to four times a year using the A1C test. From there, you will discuss your personal goals and determine the proper medication, meal plan, and exercise level based on your age and other categories.
You may be required to test your blood sugar level regularly as part of your treatment plan. If you’re taking insulin medications, this might mean multiple tests throughout the day.
Your doctor may combine different medications and insulin therapy depending on your personal circumstances and other medications you are on. You can keep up with your medications by refilling prescriptions online.
Which Medication Is Right For You?
Some common medications are metformin which is used to lower glucose production in your liver. It is usually the first medication prescribed to treat type 2 diabetes.
Sulfonylureas and Meglitinides are medications prescribed to help your pancreas produce more insulin. Some examples are glyburide, glipizide, and glimepiride. Other medications such as DPP-4 inhibitors help to reduce blood sugar levels without causing weight gain. They do have other side effects such as joint pain and risk of pancreatitis.
Injectable medications, such as GLP-1 receptor agonists, slows your digestion to help reduce blood sugar levels. These can also help with weight loss. Although they could cause nausea and increase your risk of pancreatitis.
SGLT2 inhibitors prevent your kidneys from reabsorbing sugar by excreting it instead. This drug class can help to reduce your risk of heart attack and stroke. So it is prescribed to people who are a high risk of these conditions.
Insulin therapy has grown in popularity for type 2 diabetes patients because of its effectiveness. The insulin is administered through injections because normal digestion is not effective. Your doctor may have you take different types of insulins throughout the day because they each work differently.
You may start by taking one long-acting shot at night. Typically insulin glargine (Lantus) or insulin detemir (Levemir) is prescribed. Be sure to talk to your doctor about the effects of the medications and insulin you are taking to find the one that works best for you.
Diabetes Management That Works
To create a diabetes management plan that is effective you must commit to a plan that incorporates a healthy diet, exercise, and medication(s). Combined, these three aspects will give you the best chance at maintaining your blood sugar level goals.
Looking for more ways to stay healthy and avoid an insulin spike? Check out these informative articles here.