When you are diagnosed with Type 2 diabetes, the first instinct for most of us is denial. We feel that it is not possible; maybe the tests were not performed correctly etc. After a second test, we understand and most of us accept the new reality. The chances of other diseases like heart and kidney disease occurring in our lifetime increases due to diabetes but if we control diabetes these illnesses may never occur. Here are a few tips to do so:
Diet:
An unhealthy diet is one of the main reasons for type 2 diabetes. To control it you need to make drastic changes to your diet. You need to start on a healthy diet to reduce the risk of other problems such as cholesterol levels becoming high, blood pressure being high etc. A healthy diet would include foods like vegetables, fruits, proteins and carbohydrates. You need to consume foods that are low in fat, you need to eat foods that are whole grain and stop eating processed foods altogether. Going slow on red meat is also a good idea. You can consume chicken which is a good alternative for red meat and also you can consume fish as they are rich in protein. Stop drinking carbonated drinks as they have a lot of sugar in them, avoid foods rich in sodium too. It may seem like a big task but over time you will start liking the healthy diet and you will avoid the bad ones automatically.
Exercise:
Exercise is very important, period. A sedentary lifestyle with bad food habits may have been the contributor for type 2 diabetes. You need to exercise moderately for at least half an hour for 5 days of the week. Moderate exercise includes jogging, swift walking and cycling. The exercise should increase your heart rate and improve your lung capacity. If possible you can try moderate weight exercises every other day of the week. This will also help you considerably in the long run. Getting a proper exercise plan and adhering to it will help you immensely. Exercise a particular set of muscle groups every day, for example, if you exercise chest and shoulder on Monday, do back exercises on Tuesday, followed by legs and abs on Wednesday etc. Your fitness trainer will provide you with a good exercise regimen based on your health. Over time you can start strenuous exercises too.
Monitor your diabetes:
Monitoring your diabetes levels is very important. There are many ways to check your sugar levels and you need to do it regularly. You should also be consuming the medicines which your doctor prescribes every day. Mostly a doctor would prescribe metformin or Janumet. The originator of Janumet included sitagliptin along with metformin to combat type 2 diabetes. You should not self-medicate, you should adhere to your doctor’s prescription. Also, regular check-ups with your doctor will help a lot. When you provide the doctor with your daily diabetes levels, the doctor will continue the medication or change it based on the levels.
Making lifestyle changes will help a lot and over time you will be able to deal with type 2 diabetes better.
A professional writer with over a decade of incessant writing skills. Her topics of interest and expertise range from health, nutrition and psychology.
