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10 Dos and Don’ts to Control Type 2 Diabetes

10 Dos and Don’ts to Control Type 2 Diabetes


Managing type 2 diabetes doesn’t need to feel overwhelming. With the right lifestyle habits, you can take control of your blood sugar levels and reduce your risk for long-term health complications. To do so, you’ll want to follow certain dos and don’ts to make sure you’re doing everything in your power to manage your diabetes.

In this article, we’ll share 10 dos and don’ts to help you manage type 2 diabetes. Following these tips on a regular basis will help you regulate your blood sugar levels, reduce inflammation, and protect your overall health. So let’s get started!

1. Do: Understand Your Diabetes

Controlling your type 2 diabetes starts with a basic understanding of the condition. What is it, and how does it affect you? Diabetes occurs when your body isn’t able to produce or process the hormone insulin, which helps regulate blood sugar levels. It’s important to develop an understanding of what that means for you—and how to move forward in managing it.

To do this, it’s essential to get regular check-ups and work with a doctor to establish baseline readings for blood sugar levels. This knowledge can help determine the best treatment plan for you and will ensure all efforts—diet, exercise, medication—are based on accurate information about your body’s needs.

It’s also important to understand how food, activity and stress levels can impact diabetes. Working with a dietician can help inform your food choices and won’t leave you feeling deprived from the things you love. Having an understanding of what works for your body will give you tools to take control of type 2 diabetes and live a healthier life.

 

2.Don’t: Forget to Exercise

One of the key things to keeping your blood sugar levels in check is to stay active. An exercise routine that is tailored to fit your needs and capabilities will not only help you build stamina and energy, but it can also help you better manage diabetes.

But before you start any kind of exercise plan, be sure to talk with your doctor about what kind of program may be best for you. If you haven’t been active for years, it’s important to start slow and build up as you become more comfortable with physical activity.

When it comes to controlling type 2 diabetes, regular exercise is one of the most important things you can do for yourself. It can reduce the risk of complications from the disease and improve both your physical health and emotional well-being. So get up off that couch—your diabetes control plan relies on it!

3.Do: Eat the Right Food

You know what they say: you are what you eat. When it comes to controlling your Type 2 Diabetes, the right food and nutrition are key.Eating the right food is especially important for those with Diabetes, as the wrong food might cause your blood sugar levels to spike. So here’s a few tips of what to eat and what to avoid.

Go for high fiber/low glycemic load foods like oats, brown rice, lentils and other legumes; these help in slowing down digestion, preventing spikes in blood glucose levels

Opt for complex carbohydrates instead of simple carbohydrates (e.g. whole grain bread instead of white bread); complex carbs contain essential vitamins plus more fiber which makes it a slow digesting carbohydrate that helps in regulating blood glucose levels

Add more vegetables and fruits to your diet; most vegetables contain plenty of fiber and vitamins, plus they are low in fat so you don’t have to worry about gaining weight too quickly

Avoid processed/refined sugar; this includes sugar found in jams, pastries, cakes etc., as these can lead to quick spikes in your blood sugar levels which can make it difficult to manage your diabetes.

Doing the above means that you stay nourished while keeping your diabetes under control—it’s a win-win!

4.Don’t: Skip Meals or Go on Fad Diets

It can be tempting to try one of those fad diets that promises you’ll shed inches in a matter of days. But if you have Type 2 diabetes, fad diets could be disruptive to your blood sugar levels and ultimately make your condition worse.

Instead of skipping meals or following some bizarre diet, here are a few tips that can help keep your condition under control:

  • Aim for regular, balanced meals throughout the day. Eating small portions frequently helps keep your blood sugar at an even level, instead of wide swings in sugar levels.
  • Try to limit processed foods high in sugar and sodium — they could lead to spikes in blood sugar levels without providing any substantial nutritional benefits.
  • Stay away from artificially sweetened foods — they often contain hidden sugars and additives that can raise your blood sugar level without you knowing it.
  • Choose fresh fruits and vegetables wherever possible as they often contain fiber, vitamins, and minerals that can help control your diabetes symptoms and provide beneficial nutrients for your body.
  • Get into the habit of reading food labels – understanding what you’re buying is half the battle towards controlling Type 2 diabetes!
  • Focusing on nourishing yourself with the right foods will help keep those wild spikes in blood sugar levels at bay — so skip the fad diets and get creative with healthy whole food options instead!

5.Do: Monitor Your Blood Glucose Levels

Monitoring your blood glucose levels is an essential part of managing your Type 2 diabetes. Monitoring helps you stay on track and know when it’s time to make changes to your diet or lifestyle. Keeping track of your blood sugar level can help you and your doctor decide what treatments are best for you, as well as whether you need to adjust your insulin dosage.

Monitoring your blood glucose levels is an essential part of managing your Type 2 diabetes. Monitoring helps you stay on track and know when it’s time to make changes to your diet or lifestyle. Keeping track of your blood sugar level can help you and your doctor decide what treatments are best for you, as well as whether you need to adjust your insulin dosage.

Knowing how often to monitor your levels is important, and depends on the type of diabetes management you’re following. If you use a combination of oral medications and insulin, then checking twice or even three times a day is recommended. If you take insulin but don’t have Type 1 diabetes, then monitoring once a day might be enough.

Whenever you check, it’s important to write down the readings in a diabetes journal so that you can look back on it if needed. This will help determine what factors may be impacting your diabetes control—things like diet, exercise, and stress—and give you a better understanding of how these things affect your glucose levels. And if there are any major changes in the readings over time, it could indicate that something else is going on and it might be time to get things checked out with your doctor.

6.Don’t: Forget to Take Your Medication

When it comes to managing your Type 2 diabetes, one of the absolute don’t-forget-its is taking your medication. Skipping or forgetting your medication can lead to a rise in your blood sugar levels, leaving you feeling unwell and reducing your quality of life.

Here are a few tips to help remind you to take your medications:

  • Set reminders on a calendar– Whether it’s on a printed paper calendar or an app, set alarms and reminders for yourself so that you don’t forget. You could also ask a family member or friend to help remind you if necessary!
  • Keep all of your medications in the same place – Find a spot in your home that is free from distractions and has good lighting so that it’s easy for you to find. Having all of your medications together makes it much easier for you to keep track of what and when you have taken them.
  • Ask for additional help– If you need extra help, don’t hesitate to ask for it from a qualified healthcare professional. They can provide advice on how best to manage taking the right medications at the right time and can even give advice on how much medication is needed depending on individual circumstances.

7.Do: Pay Attention to Portion Sizes

You probably already know that portion size matters when it comes to diabetes, but did you know that it can make a huge difference? Eating too much at once can cause your insulin levels to spike, and too little can put your body in a state of “starvation mode”. The trick is in getting it just right.

So what do the experts say? Generally, things like fruits and vegetables should be eaten in small portions, while things like grains and proteins should be eaten in larger portions. Another tip is to measure out a specific portion for each meal and stick to it. This will help you keep track of how much food you’re eating throughout the day and make sure that you don’t eat too much or too little.

Here are some general guidelines for portion sizes:

  • One serving of fruits or vegetables is generally equal to one small piece (like an apple or banana), 1/2 cup of cooked vegetables, or 1 cup of raw vegetables.
  • One serving of grains is equal to one slice of bread, one small pancake or muffin, 1/2 cup cooked rice or pasta, or 3/4 cup cereal.
  • One serving of proteins is equal to 1/2 cup tuna fish, 2 ounces cooked meat (like chicken) or tofu, two eggs, three tablespoons peanut butter, etc.

By eating proper portions at every meal and snack throughout the day, you’ll be able to better control your blood sugar levels.

8.Don’t: Neglect General Health Habits

When it comes to controlling Type 2 diabetes, don’t forget about the basics. While taking your medications and eating a healthy diet are important parts of managing the disease, it’s equally important to maintain a healthy lifestyle. This means:

Exercise Consistently

Aim for at least 30 minutes of exercise five times per week — this will help you stay healthy, build muscle and keep your blood sugars in check. Exercise not only helps control blood sugar levels, but can also help with reducing stress and improving mood.

Get Enough Sleep

It can be difficult to get the recommended seven to nine hours of sleep each night when you have Type 2 diabetes, but it’s essential. Lack of sleep can cause an increase in hormones that encourage weight gain and impair insulin sensitivity.

Quit Smoking

Smoking is bad news for your general health, period — but if you have Type 2 diabetes it’s especially important to quit as soon as possible. Smoking increases your risk for many serious health issues, including heart attack and stroke — all of which are exacerbated by uncontrolled diabetes. The sooner you quit smoking, the sooner you can begin reaping the rewards on both your general and diabetic health levels.

9.Do: Seek Support and Resources

When living with type 2 diabetes, having support can make all the difference. Reach out to your healthcare team for help. Connecting with a diabetes educator or a certified diabetes nurse can be incredibly valuable in managing your condition. Joining a local support group or online community is also beneficial for many people, as it gives you a space to share information and ask questions about type 2 diabetes.

Many states have their own diabetes prevention and control programs, so don’t forget to seek out resources from your state health department. Having access to educational materials, public health programs and nutrition classes are great assets when controlling type 2 diabetes. And finally, if you ever find yourself struggling with managing the condition, remember that speaking to a mental health care provider may help provide additional support and guidance.

10 Don’t: Give Up

Quitting isn’t an option when it comes to managing type 2 diabetes! It can be hard to stay motivated in the face of long-term health management, but you should always remember: you can control type 2 diabetes. With some effort and a positive outlook, you’ll be able to keep your glucose levels within the right range.

Here are some tips for staying motivated:

  • Set realistic goals and break them down into manageable steps. It’s ok if you don’t reach perfection overnight — just make sure you’re making progress!
  • Celebrate small wins along the way. Celebrating even minor successes—like trying a new activity to get moving— will help you stay motivated and on track.
  • Join a group of like-minded people with type 2 diabetes who are working together towards similar goals—whether it’s an online community or in-person support group—to get advice, exchange stories and create a strong support system.
  • Reward yourself for every goal met, whether it’s something small like a delicious meal or something bigger like a trip away with friends or family after reaching your goal weight in a certain time period.
  • Stay connected with your healthcare provider. It’s important to have regular check-ins with your doctor or nurse specialist to keep track of your health status and make sure that everything is on track and working as it should be to keep your diabetes under control
  • Remind yourself why you’re doing this and what matters most–your overall health and wellbeing over the long term!
  • Develop healthy habits for life, not just as a temporary fix; this will help ensure that any changes made

How Ayurveda Cure Diabetes. Ayurveda offers many natural remedies for diabetes, including lifestyle modifications and dietary recommendations. Exercise regularly, maintain a healthy weight, reduce stress, and get adequate sleep. Eat a balanced diet of fresh, whole foods that are low in fat and high in fiber. Include plenty of fruits, vegetables, beans, and whole grains in your diet and avoid processed and refined foods. Drink plenty of water, as dehydration can worsen diabetes symptoms. Limit or avoid foods and beverages that are high in sugar, such as sweets, soft drinks, and alcohol. Herbs like fenugreek, bitter gourd, and aloe vera may also help to support healthy blood sugar levels. Talk to a qualified Ayurvedic practitioner to learn more about natural remedies for diabetes.

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