According to dietician Sue McLaughlin, RD, diabetes educator and president of health care and education for the American Diabetes Association, ‘Basic principles of good health like eating right, exercising regularly, and maintaining a healthy weight can be as effective as medicine in the management of type 2 diabetes for most people’, so you can take control of your own wellbeing in these 5 ways.
Firstly, keep close tabs on your diet. You need to ensure you’re eating the same things everyone does for optimal wellness, such as fresh fruits and vegetables, whole grains, beans, lean meats, and low-fat dairy. Put your focus on eating fruits and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meat, and dairy products. Watch out for foods that are high on the glycemic index (GI), as this is a system that ranks foods according to how they affect glucose levels, and fast food since it is loaded with refined carbohydrates, trans fats, and sodium, which can be especially unhealthy for people with type 2 diabetes.
Next, McLaughlin says ‘If you already have type 2 diabetes, losing just 10 to 15 pounds can lower your glucose levels’ so try losing weight to keep your diabetes under control. Specific areas of fat should be targeted too, as apple-shaped people are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (pear shape). You can target your abdominal fat with your new diet, as well as way number 3: regular exercise. Even if you don’t lose weight at all, exercise can keep your diabetes in check as McLaughlin explains ‘When you do physical activity, such as walking, your muscle contractions push glucose out of your blood into your cells,’ which results in better blood sugar levels, especially when the exercise is intense. McLaughlin also recommends using hand weights or resistance bands for 30 minutes two to three times a week.
Control your sleep apnoea as this puts you at a higher risk of death from heart attack and stroke, and causes your blood sugar levels to fluctuate more dramatically than diabetes sufferers without sleep apnoea. You might need to treat it through surgery or by wearing a special device while sleeping, but if your case isn’t that severe you could manage it with weight loss. Consult your doctor if you snore loudly, as this can be a sign of sleep apnoea. The final way you can control diabetes will also help you sleep better: soothe stress. McLaughlin says stress can make blood sugar levels harder to control, so find a relaxation technique that works for you. Try yoga, tai chi, meditation, massage, and soothing music, and avoid stressors wherever possible.
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