Making certain lifestyle adjustments can help prevent and control diabetes, the most common type. If you are currently at an increased risk of type 2 diabetes as a result of being overweight or obese, having high cholesterol. Additionally having a history of diabetes in your family, prevention is especially important.
Lifestyle changes can prevent or delay the onset of diabetes. If you have been diagnosed with prediabetes or high blood sugar that does not meet the criteria for diabetes.
To help manage their diabetes, people who are at a higher risk for the disease and those who have just been diagnosed with type 2 are frequently advised to make changes in their lifestyle.
Diabetes management can be made easier if you live a healthy lifestyle. It could also help your important health numbers, like your weight, blood sugar, blood pressure, and cholesterol levels. In the management of type 2 diabetes, medication and blood glucose meters play an important role, but you shouldn’t ignore the things you do every day.
In point of fact, without the need for medication, making the right adjustments to one’s lifestyle might be enough to maintain healthy blood sugar levels. Many medical professionals recommend the following lifestyle adjustments for managing type 2 diabetes:
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Eat healthily
When you have diabetes, this is very important because what you eat has an effect on your blood sugar. There are no strictly prohibited foods. Concentrate on only eating what your body requires. Consume a lot of fruits, vegetables, and whole grains. Lean meats and dairy that do not contain fat should be your choices. Eat fewer foods that are high in fat and sugar. You have additional issues with food if you have prediabetes or diabetes. Table sugar, cake, soda, candy, and jellies, for instance, are examples of foods high in simple carbohydrates that should be avoided. They can raise blood glucose levels when consumed. Sugar, white flour, other refined grains, starchy vegetables, and other foods that can raise blood glucose levels should be avoided. Whole grains and vegetables that aren’t high in starch should be your primary options instead.
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Exercise
It is time to get involved if you are not already. Cross-training and joining a gym is not necessary. Play active video games, walk, or ride a bike. Most days of the week, you should aim for 30 minutes of exercise that makes you sweat and make your breathing harder. By lowering your blood sugar, an active lifestyle helps you control your diabetes. Additionally, it lowers your risk of heart disease. It may assist you in stress reduction and weight loss. Eating well and getting more exercise are two ways to help manage weight. You must consume fewer calories than your normal metabolism and engage in physical activity to lose weight.
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Manage Stress
Your blood sugar levels rise when you are stressed out. Additionally, having anxiety can make it difficult to control your diabetes. It’s possible that you’ll forget to exercise, eat well, or take your medications. Engage in activities that help you relax, such as yoga, deep breathing, or stress-relieving hobbies. It has been established that stress is a risk factor for type 2 diabetes. The threat response is the body’s way of responding to stress. The human body goes through a lot of changes; The immune system is stimulated and blood pressure and glucose levels rise as a result of the release of stress hormones. If a person doesn’t know when they’re feeling stressed, constant stress can make it hard to control blood glucose levels. A simple, non-toxic way to control changes in blood sugar caused by stress is to practice stress management techniques like mindfulness. Hormones produced by emotional and physical stress can exacerbate insulin resistance. Reduce the number of stressors in your life, prioritize what matters most to you, and incorporate stress-relieving routines into your day to maintain blood sugar control.
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Cut out Alcohol
Drinking alcohol can result in dangerously low blood sugar levels if you are taking insulin or oral diabetes medications like sulfonylureas or meglitinides. Instead of controlling blood sugar, your liver must work to remove alcohol from your body when you drink. Dizziness, disorientation, and sleepiness can also be caused by alcoholism and low blood sugar. It’s possible to mix up the signs of low blood sugar and too much alcohol. There should be no more than one drink per day for a woman. The daily limit for men is two drinks. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounces of a spirit like a vodka. Choose low-calorie mixers like diet soda or club soda for mixed drinks. If you don’t drink too much alcohol, wine, or beer, it might be easier to keep your blood sugar under control. So, if you decide to drink, don’t drink too much. According to the American Diabetes Association, women shouldn’t have more than one drink per day, while men shouldn’t have more than two. Consuming alcohol can cause blood sugar levels to fluctuate out of control. When counting carbs, keep in mind that some drinks, like wine coolers, may contain more carbs.
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Medication
When diet and exercise alone are insufficient for managing diabetes, insulin and other diabetes medications are designed to lower blood sugar levels. However, the dosage and timing of these medications are critical to their efficacy. Your blood sugar levels can also be affected by medications you take for conditions other than diabetes. Insulin may not work if it is stored improperly or after its expiration date. Extreme temperatures particularly affect insulin. The dosage or timing of your diabetes medication may need to be altered if it causes your blood sugar level to drop too low or to consistently rise too high. Ask your doctor or pharmacist if the medication may affect your blood sugar levels if you are taking an over-the-counter medication or if your doctor prescribes a new medication to treat another condition, such as high cholesterol or blood pressure. You will be better able to anticipate changes and plan accordingly the more you understand the factors that affect your blood sugar level.
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