Being diagnosed with type 2 diabetes can be an uphill battle. This condition results from poor lifestyle choices, and now you are suddenly expected to reverse all those long-term habits to manage this disease. This can be highly uncomfortable and devastating.
First, you must know that it is possible to manage and even reverse type 2 diabetes. Yes, you will have to make lifestyle changes for diabetes management, but these changes will improve your overall health and lower your chances of a heart attack or stroke.
Here’s how to manage type 2 diabetes:
Many people with type 2 diabetes are overweight. Losing excess weight (and keeping it off) will help you control your blood sugar levels by helping your pancreas to adequately produce the two most important hormones that regulate blood glucose, insulin and glucagon.
Start small by focusing on lifestyle changes rather than the number on the weighing scale.
Moderate exercises like walking, biking, and swimming will help you lose weight and build cardiovascular endurance (stamina). You can start by allocating 15-30 minutes a day to the activity of your choice. Please get in touch with a friend or family member to join you if you have to.
Once you feel comfortable with your activity level (i.e. you can walk a distance without feeling tired or out of breath), you can start incorporating other exercises. Weight training is a great way to build muscle mass, and yoga can help stimulate your organs to produce hormones properly.
It is crucial to watch what you eat when you have diabetes. Everything you put into your body will affect your blood sugar. However, no foods are strictly off-limits. You want to reduce carbohydrate intake, fat, and sugar and practice portion control.
Stress and anxiety can cause blood sugar levels to rise. When you feel stressed or anxious, your adrenal glands trigger the release of glucose stored in your organs, leading to elevated glucose levels in the bloodstream. It can also start you to seek familiar, unhealthy foods for comfort. You may also forget to exercise, eat right, or take medication.
Finding ways to relieve stress is crucial for diabetes management. Try to pick up new hobbies that not only help you relax but also help you get your body moving as well, like cycling or gardening.
If the disease on its own wasn’t enough, a diagnosis also increases your chances of heart disease, cardiovascular disease, eye disease, stroke, kidney disease, nerve damage, and more. Smoking amplifies your risk factors for these diseases and makes exercising harder.
Consuming alcohol can also cause your blood glucose to spike or drop and interfere with your medication. This is it if you’ve ever needed a reason to part with cigarettes.
It’s not easy to build and stick to new habits. A not-so-secret tip to help you along your health journey is to find a great support system. It’s essential to surround yourself with people who can motivate you, encourage you, and help guide you when unsure.
These six lifestyle changes will help you manage your type 2 diabetes and may potentially reverse the diagnosis. Whether you’ve just been diagnosed or have been living with the disease for a while, you can make new healthy daily choices.
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