Though many of us try our best to take preventative measures if there is a prediabetes diagnosis, sometimes Type 2 Diabetes strikes unexpectedly. Managing Type 2 Diabetes is not just about controlling blood sugar levels, but also making some positive lifestyle changes and taking informed decisions everyday. There are certain ways to manage Type 2 Diabetes and to enjoy a good quality of life.
Balanced Diet & Nutrition
A balanced diet is the cornerstone of a healthy life – So please eat healthy. It is not that you don’t know this, but as managing Type 2 Diabetes is the topic of discussion, healthy wholesome food needs a special mention. This ‘Eat Healthy’ suggestion is the answer to your question “How to manage Type Diabetes Naturally?”
Ideally your perfect meal plan should include a mix of
Complex carbohydrates – Whole grains and legumes allow for slow release of energy and helps prevent sudden glucose spikes.
Healthy Fats – Nuts, Seeds, and Avocados enrich you with monounsaturated fats and reduce the risk of cardiovascular issues.
Fibre – It is an integral constituent for good health and blood sugar control.
Lean Protein – Lean protein sources like fish, poultry, tofu etc. help you maintain muscle mass while keeping your blood sugar in control.
Though indulging in comfort food aka high sugar, high fat choices is something we all love, keep those cheat days to a minimum. Maintaining a disciplined diet routine will energise you and help you live a fulfilled life.
Get Adequate Sleep
Quality sleep is an integral part of Diabetes management. But frequent urination at night, an unpleasant side effect of Type 2 diabetes, leads to sleep disruption. Please maintain a proper bedtime routine and try getting atleast 7 hours of shuteye every night.
A goodnight’s sleep helps in
Blood Sugar Regulation – Quality sleep helps enhance insulin sensitivity and regulate blood sugar levels. Poor sleep disrupts normal metabolism and might lead to insulin resistance.
Managing Hormonal Imbalance – Lack of good sleep triggers stress hormones like cortisol and hunger inducing hormones like ghrelin. While elevated cortisol leads to increased blood sugar levels, spikes in ghrelin might lead to overeating. Good sleep acts as a repair mechanism.
Weight Management – Adequate sleep regulates appetite, maintains a healthy metabolism, and enhances your energy levels. All these factors help keep your blood sugar levels in check.
Inflammation Management – When you have Type 2 Diabetes, internal and external inflammations are common. During deep sleep, your body produces cytokines, the proteins that play a critical role in combating inflammations and infections, thereby enriching your overall health. Adequate sleep can reduce inflammations and avoid flare-ups.
Good sleep contributes to overall physical and mental health. Prioritising sleep with a disciplined sleep routine is the best you can do for your overall health and wellbeing.
Stay Hydrated
Keeping yourself hydrated is vital when you have Type 2 Diabetes. It impacts blood sugar control and overall health.
Blood Sugar Regulation – Good hydration helps maintain optimal blood viscosity. If water intake is inadequate, your body tends to concentrate glucose in the blood as fluids levels are low.
Kidney Function – Staying well-hydrated positively impacts the functioning of your kidneys, thereby helping it effectively filter out excess glucose from the blood. Good hydration helps reduce the risk of diabetic nephropathy.
Metabolism & Insulin Resistance – Good hydration is important to enable smooth metabolic processes including insulin action. As per research, hydration can enhance insulin sensitivity, making it easier for your cells to utilise glucose.
Electrolyte Balance – Electrolytes like sodium, potassium, and chlorides help regulate the fluid balance in your body, and have the power to affect blood sugar levels and kidney function. A well-hydrated body has a good electrolyte balance, and this in turn enriches overall bodily functions and keeps your blood pressure in check.
It is also important that you avoid overdosing on sugary drinks and soda, and stick to water. To make things more exciting, you can add natural flavours like mint or lemon.
Stay Active
Keeping yourself active will improve your overall mood and health. A regular exercise routine helps your body to use insulin more effectively, thereby lowering blood sugar levels and supporting weight management. Aim for a combination of
Aerobic Exercises – Engage in physically exerting activities like walking, cycling, jogging, or swimming. You will feel energised throughout the day.
Flexibility & Balance Enhancing Activities – Incorporate yoga and meditation as part of your everyday routine. These activities help improve overall mobility and reduce the risk of injuries.
Exercise Routine – Moving those muscles can benefit your body in more ways than one. Keep a 30-45 minutes exercise routine as an integral part of your day.
Strength Training – If you have access to a gym, go for resistance exercises like weight lifting or bodyweight training. These activities help build body mass and positively impact your glucose mechanism.
Carrying out the physical chores you can manage and taking the stairs instead of lift can also keep you physically fit. Keep your body moving atleast for 15-20 minutes at a time.
Manage Stress Effectively
It is a proven fact that stress can worsen the Type 2 diabetes symptoms. Chronic stress can negatively impact blood sugar levels and overall health.
Hormonal Changes – Stress triggers the release of hormones like cortisol and adrenaline, thereby raising blood sugar levels.
Unhealthy Coping Mechanism – We all cope with stress in different ways. If one chooses binging on sugary comfort foods or reduced physical activities to cope, it will adversely affect blood sugar control.
Poor Sleep – Like inadequate sleep inducing stress, chronic stress can interfere with good sleep. This leads to an impaired metabolism and fatigue, which in turn affects blood sugar levels.
Though some level of stress is inevitable in the wear and tear of daily life, chronic stress can wreak havoc and worsen symptoms. Keep your mind relaxed and engaged by practicing deep breathing exercises (e.g., Kumbhak), pursuing hobbies, listening to music, or connecting with supportive friends and communities.
Blood Sugar Monitoring & Regular Doctor Appointments
Living a normal life while battling Type 2 diabetes is easy if you regularly monitor your blood sugar levels. Self-monitoring Glucose Meters and continuous glucose monitors (CGMs) give real-time data. Keeping track of these readings helps you and your healthcare provider make necessary adjustments to your diet, exercise, and medications. This is the best way to manage Type 2 Diabetes.
Regular doctor visits are essential to track your progress and identify potential complications early-on. They can prescribe medications or insulin therapy to manage Type 2 Diabetes. Undergo regular A1C tests, eye exams, foot exams, cholesterol checks to keep your health on track. Periodic monitoring will ensure instant reparative actions if there is a sudden spike in your blood sugar levels.
Effective Type 2 Management requires a multifaceted approach that incorporates a lot of adjustments and lifestyle changes. Being proactive and in tune with your body are the vital keys to manage the condition efficiently. Follow our helpful suggestions to improve your health, prevent complications, and lead a fulfilling life.
