Given the severe consequential effects of insulin resistance and type 2 diabetes, proper monitorization of blood sugar levels is one of the key ways in helping to avoid any potentially serious health complications that may arise. Here we offer a few simple lifestyle changes which would no doubt prove helpful to diabetics in managing their condition and preventing diabetes-related health complications such as heart, kidney, and nerve damage.
Being diagnosed with diabetes can be quite overwhelming for many, but living with the condition does not have to be. By adhering to a few simple steps such as the ones listed below, anyone can maintain control of their blood sugar levels, dietary intake, weight, and stress levels in finding the path to a healthy life.
5. Maintain a Healthy BMI for Healthy Blood Sugar Levels
Being overweight is one of the main contributing factors of type 2 diabetes. Losing body weight may help to attain moderate blood sugar levels, keeping the condition under control. If you have type 2 diabetes, you do not have to shed a ton of weight in order to get the benefits. A simple 10 to 15 pounds can lower blood glucose levels by a profound margin. Men with a waistline exceeding 40 inches or 35 inches for women indicates a need to cut some extra mass.
Maintaining a healthy diet with a moderate intake of fat and refined carbohydrates can help prevent excessive, unnecessary weight gain. A regular exercising routine is a perfect way to shed some pounds and drop a few excess calories. Exercise specifically tailored to reducing belly fat will be most efficient as the excessive distribution of fats found in this region can greatly increase your likelihood of being diabetic.
4. Monitor Caloric Intake
A fantastic type 2 diabetes treatment is simply paying careful attention to your carbohydrates and fats intake. Avoid foods high in refined sugars. These increase blood sugar levels rapidly due to their fast absorption, leading to quick insulin secretion and overworking the pancreas. Consuming more non-refined foods with complex carbohydrates and a low glycemic index is the best option for a healthy diet. Doing so prevents hypoglycemic surges characterized by high blood sugar and fluctuations in blood sugar levels.
Foods with a high glycemic index, refined sugars, and starches may include energy drinks, white bread, and white rice. Avoid foods such as this and instead, consume those with a lower glycemic index such as brown bread and rice. Also, stay away from fast foods with high levels of saturated fats in order to avoid unnecessary weight gain. Follow the good old food pyramid when you can, with healthy choices like vegetables, fruits, lean meats, and whole grains.
3. Exercise Regularly
Aside from playing an essential role in preventing cardiovascular conditions, regular exercise is important in controlling and preventing type 2 diabetes. Your body muscles are the absorb glucose in response to insulin. As such, regular exercise improves insulin sensitivity by optimizing muscle function, helping to stabilize blood sugar levels. Regular exercise helps reduce blood sugar levels and covers a few more bases by improving body weight and maintaining blood pressure control.
The higher the intensity of your exercise program, the better the outcomes in terms of combating type 2 diabetes. Adjusting the time spent exercising could also compensate for high exercise intensity. You can either increase the rate of your routine or the time spent per session depending on preference while getting similar results. For example, you could choose to take a long walk or walk fast over a short distance, achieving the same effect.
2. Stress Less
Stress makes the control of blood sugar levels a difficult task for the body to attain. High stress also alters sleeping patterns, preventing you from getting a better and sufficient sleep every night. Research has proven a lack of sleep worsens type 2 diabetes and that getting a good night’s rest of fewer than six hours is also a contributing factor to the impairment of glucose tolerance.
Stressing too much? Tai chi, yoga, meditation, getting a massage, and even just listening to music can help relieve stress and achieve better sleep patterns. Avoiding caffeinated drinks, spicy foods, and alcohol before bed can also help improve the quality of your sleep. Blocking out all noises and sounds to prevent interruptions at night is a big help. Similarly, maintaining a regular sleeping pattern can help your body achieve consistent quality sleep.
1. Control and Prevent Sleep Apnea
Sleep apnea among overweight diabetics poses a significant risk of stroke or heart attacks that can be fatal. Obese patients with type 2 diabetes and high blood sugar levels often have sleep apnea, a condition which temporarily stops a person’s breathing while asleep. When diabetic patients have these conditions, they are likely to have blood sugar level fluctuations higher than that of those who do not suffer from sleep apnea.
These changes are dangerous, and they increase the risks of getting diabetes-related complications that offset type 2 diabetes treatments. You can treat your sleep apnea by wearing devices that prevent cessations of breathing while asleep. Perhaps even looking into surgery to correct the problem is an option. If your sleep apnea is not severe, it is possible to manage it by losing a couple of pounds.These five management strategies can help in actually controlling your blood sugar levels and make your type 2 diabetes treatment plan realizable if they are adhered to well. Take control!