Implementing changes to your lifestyle is the key to managing type 2 diabetes.
If you’ve been diagnosed, do not despair. By implementing changes to your lifestyle, you can make significant improvements to your health. Just by adopting the following rules, type 2 diabetes can be effectively managed:
- Improve Your Diet
- Lose Weight
- Exercise Regularly
- Control Sleep Apnea
- Soothe Stress
1. Improve Your Diet
A healthy diet for people with type 2 diabetes includes: fresh fruits and vegetables (purchasing the frozen variety also works well), whole grains, beans, lean meats, and low-fat dairy. Focus on eating fruits and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meat, and dairy products.
Pay attention to the glycemic index (GI), a system that ranks foods according to how they affect glucose levels. Cut down on High GI foods, as the higher the glycemic index, the higher the blood sugar levels. High-GI foods include processed and refined foods such as white breads, white rice, and soda.
Limit fast food as this is loaded with refined carbohydrates, trans fats, and sodium, which can be especially unhealthy for people with type 2 diabetes.
2. Lose Weight
Shedding pounds can improve blood sugar levels and help keep type 2 diabetes under control.
Body fat distribution: People who tend to hold the majority of their fat in their belly and waistline tend to be more prone to type 2 diabetes than those with fat which is mostly distributed in the thighs, hips, and buttocks.
3. Exercise Regularly
Exercise on its own can also help keep type 2 diabetes under control.
Physical activity, forces muscle contractions which push glucose out of your blood into your cells lowering blood sugar levels. The more intense the exercise, the better. Resistance training, cycling, or any form of running for 30 minutes per session 3 times a week (minimum) would suffice.
4. Control Sleep Apnea
Sleep Apnea is a condition in which a person stops breathing temporarily while sleeping. This condition affects many sufferers with type 2 diabetes who happen to be overweight.
People who have type 2 diabetes and sleep apnea are at higher risk of death from heart attack and stroke. This is because people who have both conditions tend to have more dramatic blood sugar levels fluctuations while sleeping than those who only have type 2 diabetes. These fluctuations have been linked to a higher risk for diabetic complications.
5. Soothe Stress
Tension has a negative effect on blood sugar levels, as it makes it harder to control. Relaxation such as meditation and Yoga are advised.
Others ways to manage type 2 diabetes:
- Sufficient sleep.
- Avoid alcohol, caffeine, and spicy foods at night.
- Maintain a slightly cool temperature in your sleep environment.
- Block out all light and noise.
- Go to bed at the same time every night to establish a sleep schedule.
Article extracted from Everyday Health.