It’s Saturday morning. In your life before type 2 diabetes, that meant sleeping in before sitting down to a big breakfast. The day ahead? Maybe watching a college football game on TV, or sitting in a comfortable chair with a book.
That was then. This is now, and you’re learning to manage diabetes through lifestyle changes. Saturday morning means getting up and checking your blood-sugar levels. Then it’s a healthy, balanced breakfast. Then you set out for a long walk, a trip to the gym, or a bike ride. That afternoon football game or reading you once enjoyed? Absolutely fine, as long as you’ve exercised and eaten well earlier in the day — just lay off the chips you used to snack on as you relaxed.
Must-Do Basics the 1 last update 06 Jun 2020 for Type 2 Diabetes ManagementMust-Do Basics for Type 2 Diabetes Management
reverses diabetes type 2 leg pain (☑ term) | reverses diabetes type 2 pillshow to reverses diabetes type 2 for As you manage diabetes through lifestyle changes, your goal is to keep your blood-sugar levels steady and within a narrow range. Your healthcare provider will advise you on how often you should check your blood-sugar levels. Depending on your situation, your doctor may recommend that you test once a day, or more often. Your doctor will also set the blood-sugar numbers you should aim for in your results. There are several types of devices you can use to test a drop of blood from your finger; your diabetes care team can help you choose the one that’s right for you.
Diabetes doesn’t take a day off, and now that you've been diagnosed, neither should the 1 last update 06 Jun 2020 you. Your basic battle plan:Diabetes doesn’t take a day off, and now that you've been diagnosed, neither should you. Your basic battle plan:
Your Diet and Type 2 Diabetes
Before you developed diabetes, you may have frequently eaten on the fly, skipped meals, and relied on fast food. Now, you choose fresh fruits and vegetables; lean proteins, like poultry and fish; and high-fiber foods, such as whole-grain breads and cereals, brown rice, and oatmeal. When you’re cooking, you use low-fat cooking methods and broil, bake, stir-fry, or grill your food instead of frying it. When you dine out, you avoid foods the menu describes as buttery, batter-dipped, crispy, with gravy, or with cheese sauce. And when your food is served, you practice mindful eating — taking your time, noticing the colors, textures, and aromas. You enjoy every bite, especially as you consider how it’s helping you keep you diabetes in check.
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As you manage diabetes through lifestyle changes, your relationship with exercise will change, too. To keep your blood-sugar levels steady, you must establish a consistent exercise routine. If you stick to your exercise plan — and you need to — you may well end up in the best shape you’ve been in for years.
Here’s why you need to get moving. Exercise can:
- Help lower blood-glucose levels
- Raise good cholesterol levels while lowering bad cholesterol levels
- Help stave off complications
- Help you reach and maintain a healthy weight
- Lower stress levels
- Strengthen muscles and bones
Keeping diabetes under control with diet and exercise takes real commitment, but you can do this! Create your plan in Step 4.