Let’s talk about managing Type 2 diabetes

In today’s world, there are many examples of best habits. Type 2 diabetes is no different. Here are some best habits to help manage type 2 diabetes. We know that lifestyle is a key component in living with diabetes, especially with prediabetes and type 2 diabetes. We will discuss seven habits that have been found to help with diabetes.

The first habit is sleep. Sound like a no-brainer, but our lifestyle doesn’t always let us get the sleep we need. A large amount of research supports the role of sleep in many different health outcomes, including some that are closely related to diabetes. People who sleep less have more body fat as evidenced by a recent study that showed the link between sleep duration and mortality in people with type 2 diabetes.

Let’s get some sleep

Getting a good night’s sleep is crucial for maintaining good mental health. In fact, research has shown that getting enough sleep may even help you lose weight. If you’re having trouble sleeping, there are things you can do to improve the situation. First, consider seeking treatment for any underlying sleep problems. Then, make an effort to spend more time outside during the day; exposure to natural light can help regulate your internal clock and make it easier to fall asleep at night. Ideally, research is suggesting that 7 hours of sleep a night is a good amount of sleep to get.

Okay, next on the board is exercise. You have had a good night’s sleep, so let’s get outside and get the heart pumping. Diabetic patients are universally recommended to exercise for at least 30 minutes five days a week. This recommendation comes from many doctors and medical professionals as a way to help improve the patient’s condition. Exercise has been shown to have numerous benefits for those suffering from diabetes, including improved blood sugar control and increased insulin sensitivity.

Doctors suggested that patients who have a sedentary lifestyle and spend a lot of time sitting down should either take a brief break to stand up or walk for 20 minutes every 20 to 30 minutes, or they should check their blood sugar levels before going to bed. One thing to keep in mind when exercising is is start off at a slower pace and work up to a higher level of intensity. Pushing too hard can cause injury and discouragement. A steady increase will bring a positive mindset to exercising.

Get up and off the couch

Next, we have to be social. This means getting up off the couch and getting out into the world. Just as exercise stimulates the body and gets your heart and muscles working, Getting out into the world and becoming involved stimulates your mind. This is an area that is not well understood. Social activities help or cause stress. How one reacts is key. Finding ways to be among people and not stress is the goal. Ask yourself what brings happiness and joy. Then reach out to people in those areas and get involved. Google the topic and look to Facebook groups for sources you can become involved with.

Hobbies are one way to exercise your mind. You simulate your brain into activity. Brain function is closely linked to glucose levels and how efficiently the brain uses this fuel source. Functions such as thinking, memory, and learning rely on a constant supply of glucose to keep the brain functioning properly. When glucose levels drop or the brain is not able to use it efficiently, these functions can be impaired. If there is not a sufficient amount of glucose in the brain, for example, neurotransmitters, which are the brain’s chemical messengers, will not be produced. Low levels of neurotransmitters in the brain are linked with a communication breakdown between neurons.

You are what you eat

People are more likely to have low blood sugar levels when they eat a high-carb, sugary meal before doing physical activity. Low sugars in the blood can lead to tiredness, mental fog, and cognitive impairment. Hypoglycemia is defined as when your sugar drops below 50 mg/dL throughout the day. Some of these problems are caused by hypoglycemia. This is a common complication for people with diabetes, which can cause fatigue and trouble concentrating. In addition, it’s been linked to poor attention and cognitive function. When blood sugar levels drop too low, it can affect your ability to concentrate and think straight. This is because it can make you feel tired and lethargic.

Since the brain needs a good fuel source it’s only natural to look at the food you eat. Here are some suggestions for a smart diabetic diet. It can be difficult to become more active and change the way you consume and drink, especially if you’re used to being sedentary and consuming unhealthy beverages. However, it is easier to start with small changes if you have the support of your family, friends, and health care team. With their encouragement, you’ll be more likely to stick with your new healthy habits and see lasting results.

A variety of healthy foods from all food groups is what you should eat to eat with diabetes.

These food groups are recommended:

• vegetables – carrots, corn, broccoli, peppers, greens, tomatoes, potatoes, and green peas
• fruits – melons, oranges, grapes, apples, berries, and bananas
• grains – It is recommended that at least half of your grains be whole grains. Add these to your diet wheat, rice, oats, cornmeal, barley, and quinoa
• protein – add these sources to your diet; lean chicken and/or turkey (no skin), fish, eggs, peanut, and nuts, dried beans, and good old tofu
• dairy – nonfat or low-fat milk, yogurt, cheese

Don’t smoke, got it?

It goes without saying smoking is bad for you, especially if you have or are moving into prediabetes or type 2 diabetes. Nicotine can raise your blood sugar, according to studies. It can harm your body in other ways as a result of diabetes. So find a program to help stop and give yourself a break, enough said.

Only in moderation

Okay, I like a glass of red wine, but what is acceptable with type 2 diabetes? Before you drink alcohol, check with your doctor to see if it will interfere with your medication. If you have type 2 diabetes, taking diabetes pills that cause the release of insulin from the pancreas can potentially lead to serious low blood sugar reactions. Therefore, it is important to be aware of how alcohol may affect your blood sugar levels and to take precautions accordingly.

Drinking alcohol can have different effects on your body depending on your existing medical conditions. For example, if you have diabetes, drinking can worsen diabetic nerve damage, diabetic eye disease, and high blood triglycerides. That’s why it’s important to get guidelines for alcohol use from your medical provider before you drink.

Now go live life

These are some of the best habits to help manage type 2 diabetes. The key point to remember is lifestyle needs to be the driving point to managing your type 2 diabetes. Understanding how the foods you eat and drink affect your blood sugar and how you can help your body manage your blood sugar will help you be healthy. It’s all up to you on how well you care for yourself. As the slogan says, “Just do it.”

Please follow our Facebook group and check out our other blog articles.

Read more: Diabetes self-management, Harvard, NIH, Diabetes Education Online