Type 2 Diabetes afflicts 29 million people across the US, making it by far one of the most common chronic illnesses. Moreover, a staggering 84 million adults are prediabetic.
Their blood sugar level is high, but not high enough to develop diabetes – yet. Given this fact, you should be well-informed on how to live happy and fulfilling lives with diabetes.
With some simple suggestions and habits, you can manage type 2 diabetes without compromising a high-quality life.
What Is Type 2 Diabetes?
Type 2 diabetes results from too much sugar circulating in a person’s bloodstream. As you can imagine, patients must significantly alter their eating habits because of it.
Moreover, those with type 2 diabetes also develop an immunity to insulin, requiring specialized medical attention.
Insulin is produced by your pancreas, helping turn sugar into energy for your body.
When your blood sugar level gets too high, it builds up in your body because insulin cannot keep up. This subsequently leads to your body developing various other issues, such as cardiovascular diseases, high blood pressure, and obesity.
Moreover, type 2 diabetes affects mental health, with research suggesting it can cause depression among patients. Although the disease primarily affects middle-aged or older adults, it has also been observed in adolescents and teenagers – resulting from childhood obesity.
How To Manage Type 2 Diabetes
Given the facts, it’s essential to know how to manage the onset of diabetes to maintain your body’s health and longevity.
Read on to learn what changes you should incorporate to live a healthier, diabetes-free life. Whether you already have diabetes or prediabetes, these recommendations will prove beneficial for you.
1. Healthy Eating Is Vital
Most already know that a diabetes diagnosis means they need to start eating healthier. However, contrary to popular opinion, there is no specific “diabetes diet.” Each person’s body has its unique nutritional needs. However, there are a few general guidelines everyone should follow.
- Eat more fruits and non starchy vegetables. They contain fructose, a kind of organic sugar that is different from the sugar you will find in processed foods. It is lighter on your body and easier to break down.
- Avoid starchy vegetables, like corn and potatoes, and refined grains. They will add to your blood sugar and raise blood pressure levels. Instead, opt for whole grains.
- Create a proper eating routine at fixed times, as well as smaller portion sizes.
- Avoid fatty meats and dairy products. Although it can be expensive, you should consider switching to vegan milk options, like soy or almond milk, and adopt low-fat meat and fish into your meals.
- Use healthy cooking oils, such as canola oil or olive oil, for meal preparation since they are easier on your body’s digestive system.
Besides these best practices, your physician might advise you to see a dietitian.
2. Physical Exercise Is Essential
When you have type 2 diabetes, making sure you do not inadvertently continue raising your blood sugar level is critical.
This is why you should follow the previously mentioned guidelines. Additionally, you also have to work to reduce your blood sugar levels. That’s where physical exercise comes in.
Most diabetes patients utilize aerobic exercises – such as swimming, running, biking, or walking. Just 30 minutes of these activities most days of the week are considered sufficient for regulating blood sugar and blood pressure levels – though it never hurts to do more.
Besides aerobics, you can also take on resistance exercises like calisthenics, yoga, and weightlifting. The bottom line is you need to limit inactivity and get as much movement into your daily routine as possible.
3. Reduce Stress Levels
Some research indicates a correlation between high-stress levels and diabetes – with the former reducing insulin production in the pancreas. Moreover, high-stress levels can also trigger your blood pressure levels to spike.
Consequently, you need to relax and de-stress. Find the time to take a break and rest – like taking a walk in nature or meditating. You should also make sure you are getting sufficient sleep. Get at least 7 hours of sleep daily and follow a consistent sleep cycle.
4. Quit All Tobacco Products
Smokers are 30-40 percent more likely to develop diabetes than nonsmokers. This is because nicotine increases blood sugar levels, making it harder for the body to process sugars.
So, if you are a smoker, quitting cigarettes is critical to effectively managing diabetes. Your lungs will thank you for it, too.
Work With Medical Professionals To Manage Type 2 Diabetes
Type 2 diabetes does not spell the end of your happiness. Indeed, you can continue living a happy and joyous life. In fact, you can craft a healthier, consistent, and relaxing life for yourself.
With the help of a medical professional, you can manage your diabetes diagnosis according to your body’s specific needs.
If you have diabetes or prediabetes, reach out to the diabetes specialists at Imperial Center Family Medicine in North Carolina’s Research Triangle. We have been helping diabetes patients since 1999, with a proven record of success. Get in touch today.