Medication is not the only way to curb type 2 diabetes. Simple changes in your lifestyle can greatly improve your chances of managing your disorder and have a normal life. It is hardly secret some of people who have type 2 diabetes are rising in all over the world, along with the United States. If you have been diagnosed with this problematic disease, the first step to restoring your quality of life changes.
1. Type 2 Diabetes – Change your lifestyle, not your medication
Start doing things that promote good health like exercising regularly, eating right,and keeping your weight in check can be the key to curbing the effects to diabetes.Recently, a trial fully funded by the CDC and WHO found that changes such as eating healthier and more exercise consequential to weight loss-improved control over diabetes in over 5000 obese patients with type 2 diabetes.
Maintaining a rigid diet is the best way to tackle diabetes. A healthy diet for people with type 2 diabetes includes
- Fresh fruits and vegetables.
- Low-fat dairy.
- Low-fat dairy.
- Lean meats.
Focus on eating non-starchy vegetables, like carrots, broccoli, and lettuce, and be very careful about eating foods high on the GI system that catalogues various foods based on their effect on the body’s glucose levels.Make it a point, for your benefit, to stay away from white rice, white bread, and soda.
In one 15-year research on 3,000 young adults who gorged on fast food for greater than twice every week developed high insulin resistance, which is a risk factor for diabetes. It also showed the rate of resistance production was twice than that of people not into fast food.
2. Focus on losing weight, NOW
The bigger shape you are in, the more your body needs glucose to keep up its metabolism rates. So losing those precious pounds can lower your levels, giving you better control of your disease. The location of your fat distribution is also a factor in your diabetes management. People who have the apple shape are prone to type 2 diabetes more than pear shaped ones. A woman greater than 35” and a guy larger than 40”should lose weight for better diabetes management.
3. Exercise regularly to keep the calories burning
Research shows that when you are doing any physical activity your muscles contract, pushing glucose into your cells and improving overall levels in your body. The intensity of exercise is crucial for a better weight loss regimen. Fitness experts are recommending hardcore exercise regimens, and diabetes controllers in addition to a healthy diet as an essential change in lifestyle needed immediately.
Keeping your blood glucose levels down is very crucial at all times, so some regular exercise a day can keep the panicked gasp for your insulin injection away. Weight lifting, exercises that improve your core strength is very helpful in keeping away the symptoms of your illness. Make sure you do lots of cardio and breathing enhancing exercises along with core development. Hiring a professional trainer with knowledge of your condition can be essential in managing your type 2 diabetes.
4. A good night’s sleep is the ultimate remedy
If you are overweight and have type 2 diabetes, it is very probable that you have apnea, a condition you are at a great risk of death by heart attack, asphyxiation and stroke. Such people also have high sugar levels, which can complicate their sleep disorder, causing sugar levels to drop dangerously while you are asleep. Make sure you are using a CPAP machine to keep a normal breathing routine until you recover enough.
5. Give stress a rest
Stress can aggravate your sugar levels and make them go haywire. If you are a worrier, give time to learn relaxation techniques to manage your stress. Effective stress handling exercises include tai chi, yoga, massage, meditation, and music.
Stress busting can also help you rest better, which is crucial for controlling your sugar levels and keep them in check. Make sure to have at least 7-8 hours of sleep every night and enough deep sleep to put your body in repair mode while you sleep.
Other helpful tips to control Type 2 Diabetes – You can try include:
- Don’t consume caffeine, spicy foods, and alcohol at night.
- Keep your bedroom at a cooler temperature to provide better sleep environment.
- Use soundproofing to and heavy drapes to shut out all noises and light.
- Fix your bedtime and maintain an effective schedule to your sleep.
These strategies will have a drastic effect on high sugar levels and negative symptoms of type 2 diabetes, and it is simple changes in your life that will affect your feelings today, helping you ensure your own better future.
6. You cannot fight type 2 diabetes alone
Humans are social creatures, and for that, existence requires collusion. It takes a village to curb your type 2 diabetes effectively. It is important to have a support system to guide and motivate you along your path of recovery. In addition to your physician, you can ask for the support of your
- Psychologists or Therapists
- Diabetes educators
Remember that the person that your healthcare is focused on is yourself. Make sure to participate in your own care to better manage the disease while continuing your life. Ask all the relevant questions;make yourself aware of the effects of your medications and their proper ingestion.
Now it is time for some final reality check. This is a major lifestyle change, and your life would never be the same. You cannot go binge drinking or party or eat rich food you used to love, and gone the days of curling up in front of the TV with your favourite bucket of chocolate chip ice cream. But this, in fact, does not mean that your life cannot have the equal amount of fun. Evolution and the big brains have made it possible to have a decent quality of life regardless of your conditions or predilections. Just find some people with your condition and grow into the community. Your choices changed your life, so make sure you like what you do now.
These are the basic 6 controlling ways of Type 2 Diabetes