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After being diagnosed with Type 2 diabetesyou may feel that you have no say in what is happening to your health. But this is not true. "There is so much that people can do to control their diabetes," says Eve Bloomgarden, MD, badistant professor of endocrinology at Northwestern Medicine, SELF.
Of course, every case of diabetes is different. But, in general, experts say that people with type 2 diabetes can do some things to better manage this disease. Here are eight steps to consider.
1. Ask your doctor if losing weight could improve your condition.
All type 2 diabetics would not gain weight. This really varies from one person to the other, that is why you should always talk to your doctor before trying to lose weight to try to control your Type 2 diabetes.
With this in mind, it is important to know that overweight or overpopulation obese has been badociated with the onset or exacerbation of type 2 diabetes because it is badociated with insulin resistance. Insulin resistance occurs when your body can not properly use insulin, a hormone, to regulate your blood sugar (ie, sugar). This can lead to too high blood glucose, resulting in diabetes.
So, losing weight can help lower your blood sugar by decreasing your insulin resistance. The exact amount of weight loss needed to achieve this effect is different for different people (hence our strong recommendation to talk to your doctor). However, according to the Mayo Cliniclosing 5 to 10 percent of body weight has made a difference for some people.
2. Focus on a balanced and nutritious diet.
There is no recommended diet for every person with type 2 diabetes. American Diabetes Association (ADA) suggests that people with type 2 diabetes eat "high-quality, nutrient-rich foods that put less emphasis on specific nutrients." It basically means that the focus is on fruits and vegetables, whole grains, fats from sources such as nuts and seeds, etc.
After a healthy diet, type 2 diabetes can have various benefits, said SELF Shailendra Patel, MD, Ph.D., head of the Division of Endocrinology, Diabetes and Metabolism at the University's Faculty of Medicine. of Cincinnati.
If your doctor advises you to lose weight, changing the way you eat may be an essential part of achieving this goal. (Do not forget that many other factors intervene in weight loss, such as physical activity, hormone levels, sleep patterns, stress, genetics, etc.) .
Eating healthy for you can also help reduce the risk of type 2 diabetes complications, such as heart disease and stroke. (A high blood sugar induced by diabetes can harm the blood vessels badociated structures, so as to increase the risk of heart disease and stroke). follow a healthy diet can lower your "bad" cholesterol, which can clog blood vessels and contribute to cardiovascular problems.
Focusing on more nutritious and nutritious foods can also prevent you from eating so many refined carbohydrates or other foods that can affect the stability of your blood sugar. "If you consume a lot of … sugar, you inject a lot of fuel into your body, which gives you a high blood sugar," says Dr. Patel. This can lead to changes in blood glucose that can make it more difficult to control your diabetes.
If you have type 2 diabetes and are trying to change your eating habits, it's important to remember that diets that are too rigid are usually impossible to stick to in the long run. This NIDDK Guide offers an overview of the many types of healthy foods that people with type 2 diabetes can usually still appreciate. If you have questions about how to eat sustainably and how to control your diabetes, you should talk to your doctor or a licensed dietitian.
3. Exercise regularly.
If you have type 2 diabetes, the ADA recommends taking 150 minutes or more of moderate or vigorous physical activity every week. Instead of trying to pack everything in one or two days, the ADA note that this should be spread over at least three days and not more than two consecutive days without physical exercise. Instead, if you are physically able to do so, you can do at least 75 minutes of vigorous exercise a week, such as interval training.
It's not just cardio. the ADA also recommends doing two to three sessions per week of reinforcement, exercise based on resistance days when you do not do aerobic activity.
What are the advantages here? First, exercise can sometimes help to lose weight. (Like any other element of the weight loss equation, exercise is not an end in itself.We usually need a combination of lifestyle changes to achieve weight loss goals and even , part of this is out of your control.)
Beyond that, exercise can help lower your blood sugar. Physical activity makes your body more sensitive to insulin ADA This helps your body better utilize glucose and insulin over the short term and, over time, contribute to a lower and more stable blood glucose level.
4. Take your diabetes medications or insulin therapy as prescribed.
Not everyone with Type 2 diabetes requires medication or insulin, but many people who are struggling to keep their blood glucose within a safe range do so.
There are many options available here. The first-line drug against type 2 diabetes is usually metformin, the drug Mayo Clinic said. It works by reducing the amount of glucose produced by your liver and improving the way your body uses insulin to better manage your blood sugar. There are other types of type 2 diabetes medications, like drugs that help your body produce more insulin or make your body more sensitive to this important hormone.
Then there is insulin therapy, which means that you inject insulin to make sure your body is tired of it. This may involve self-administered insulin with an injection every night or all day and night, the Mayo Clinic explains Because everyone is different, your doctor should guide you in choosing the appropriate treatment plan for your health.
Taking medication or taking insulin therapy can be frustrating, but following the prescribed diet is worth it. "Otherwise, you're at risk of developing diabetes-related complications," says Mark Sutt, Medical Director of the Penn Rodebaugh Diabetes Center, M.D.
5. Check your blood glucose as often as recommended.
Follow your doctor's advice on how often to check your blood glucose. While the symptoms of high or low Blood glucose can give you clues about what's going on in your body. In fact, checking your blood glucose is the only way to know if you are in the target range.
"You want to monitor your blood sugar closely to make sure you do not have low or high lows," said Dr. Bloomgarden. "You will not necessarily know it if you do not watch it." A high or low blood sugar level can be fatal, so it's very important to stay on top of your position.
Some people with diabetes check their blood glucose with the help of a glucometer. As the Mayo Clinic explains, it is about the typing of the finger and deposit a drop of blood on a test strip. Other people use a device called continuous glucometer, which is based on a sensor inserted under the skin. These usually require you to prick your finger, however. If you are wondering if you are monitoring your blood glucose in the best possible way for your health and lifestyle, talk to your doctor.
6. If you smoke, plan to stop.
We know it's not as easy as it sounds, but smoking can be particularly harmful to your health if you are diabetic, says Dr. Schutta.
As we have mentioned, type 2 diabetes increases the risk of cardiovascular problems such as heart disease and stroke. Smoking simply increases your risk by contracting your blood vessels, the NIDDK explains It can also damage the blood vessels of your legs, making you more vulnerable to diabetes complications such as leg infections and amputation.
It can be awfully hard to quit, so do not be ashamed if you can not do it yourself. Talk to your doctor for advice if you need it.
7. Drink in moderation (if at all).
We are not saying that you must stop drinking forever if you have type 2 diabetes. However, alcohol Cocktail mixers have the potential to cause high or low blood glucose, depending on the Mayo Clinic. The exact effects are based on factors such as exactly what you drink, how much you drink, if you ate before, what you ate, if you stay on top of your medications, and so on.
No matter where these variables are, drinking decreases your inhibitions and hinders your ability to make decisions. Having too much alcohol can prevent you from maintaining healthy habits that help you control your type 2 diabetes, such as controlling your blood sugar when you should or take the appropriate precautions before eating something that would normally cause your blood sugar to go up too much.
If you have type 2 diabetes, the Mayo Clinic recommends following the Dietary Guidelines of the United States Department of Agriculture while drinking. This means that women should not drink more than one drink a day and that men should not drink more than two drinks a day. If you do not know if your alcohol consumption will compromise your diabetes care, talk to your doctor.
8. Consult your doctor regularly.
Ask your doctor how often you should see them, then respect these appointments. It is important for anyone to have good relations with their doctor, to see them regularly and to feel comfortable asking questions, says Dr. Bloomgarden. This is particularly important in the case of a chronic disease such as diabetes.
"Do not feel guilty if your blood sugar level is not under control," says Dr. Bloomgarden. "Diabetes is a difficult disease to have and control. Just make sure that you are comfortable with your doctor and that you show up. "
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