If you have Type 2 diabetes, you are aware of how difficult it may be to control your blood sugar levels while attempting to meet your daily obligations. As you try to remember to do things like remember to take your medication, make your regular check-ups, and cope with the daily ups and downs, it’s easy to feel disappointed, overwhelmed, dejected, fatigued, and anxious.
More than 29 million Americans are living with Type 2 diabetes — and many people (up to 25%) don’t even know they have it. The Centers for Disease Control & Prevention say another 86 million have pre-diabetes. All these Americans are at risk for related complications, like deafness, nerve damage, heart attacks, blindness, cancer and dementia.
Dr. Gabe Mirkin — a fitness guru, radio host and sports medicine doctor with more than 50 years of practice — outlined some of the signs of diabetes in a recent blog post. They include:
- an inheritance of diabetes
- being overweight and storing the majority of your fat in your belly rather than your hips
- an elevated blood pressure
- smoking, having more than one drink of alcohol every day, or bingeing on alcohol
- Small muscle size
- not working out
- Having a long neck or being bald (males)
- excessive body or facial hair, as well as gestational diabetes (women)
Start making dietary and lifestyle adjustments right away if you exhibit any of the diabetic symptoms mentioned above, said Mirkin. People who already have diabetes can lose their diabetes if they adhere to a few permanent lifestyle adjustments.
We’ve put together a list of lifestyle recommendations that are guaranteed to help you manage your diabetes in an effort to get you started.
1) Make dietary changes.
Healthy eating is essential in every way. Your Type 2 diabetes diagnosis was probably greatly influenced by your use of foods high in trans-saturated fat, low in nutrients, and loaded with sugar. Clear up all the unhealthy food from your kitchen. Replace it with foods like lean meats, nonfat dairy, whole grains, fruits, and vegetables. Make sure you know exactly what you’ll be eating for each meal by creating a weekly meal plan. Consider using a pre-made meal delivery service that provides diabetic-friendly meals if you’re unsure how to eat healthily.
2) Make a fitness strategy.
The idea of working out can be unsettling, particularly if you’ve never done it before. However, managing your lifestyle requires that you develop a fitness programme that works for you. Fortunately, it doesn’t have to be anything extreme like an intense workout at the gym or running. Even simply committing to daily 30-minute walks or engaging in enjoyable activities like swimming or sports can have a huge impact. Even more exciting options include enrolling in a class or buying a video game with a fitness theme. Don’t put yourself in a box. Attempt various things. And if you discover something you like, include it into your weekly schedule.
3) Arrange routine checkups.
Find a doctor you can trust first. To find out who better fits your personality and objectives, you should meet with at least two people to discuss the needs associated with your Type 2 diabetes diagnosis. After that, you should make plans for routine checkups so that your doctor can assess your development and general health. Additionally, you should schedule routine examinations of your feet, teeth, and eyes because Type 2 diabetes can have an impact on all of these conditions.
4) Control your stress.
Although stress is a normal part of life, having Type 2 diabetes can bring it to a whole new level. It is crucial to properly manage stress because of this. Consult your doctor about your options if you’re unsure how to proceed. Examples include engaging in daily deep breathing exercises, spending time with loved ones, keeping a journal, and possibly going to counseling.
5) Give up smoking and reduce your alcohol intake.
Alcohol and nicotine harm your body. And the last thing your body needs is to have to work even harder to flush out poison when it’s already working extra hard to keep your Type 2 diabetes symptoms under control. Put an end to smoking and cut back on drinking right away. An excellent resource for quitting smoking is Allen Carr’s Easyway to Stop Smoking. Additionally, make sure to adhere to the CDC’s drinking guidelines.
Finally, some research, notably a recent study from Harvard researchers, demonstrates that altering one’s lifestyle can reduce the health risks associated with Type 2 diabetes. They can even fully reverse them in rare circumstances.