Millions of people are suffering from type 2 diabetes. This illness accounts for over 90 percent of all diagnosed cases of diabetes. It affects more than 26 million adults and children in the United States. Diabetics present a high risk of cardiovascular disease, obesity, blindness and kidney problems. The good news is that this disease can be successfully managed through changes in diet and lifestyle. Healthy eating and regular exercise can reduce diabetes symptoms and improve your quality of life.
Here are some of the best ways to manage type 2 diabetes and prevent complications:
Lose Weight
It is estimated that over 85 percent of people with type 2 diabetes are overweight or obese. Losing just 10 pounds can have a huge impact on blood sugar levels. The only way to shed fat is to burn more calories than you take in. Stick to low carb, high-protein foods and exercise at least three times a week. Avoid refined sugars, junk food, alcohol and saturated fat.
Check Blood Sugar Levels Regularly
Diabetics should check their blood sugar levels at least once a day. It is essential to keep your blood glucose at a safe level without the need for medications. If you notice unusual changes, contact your physician. Medical emergencies are common among people with diabetes and can occur on any day of the year. Clovis Urgent Care Medical Center and other facilities provide emergency care services at a lower cost than the ER.
Improve Your Diet
Losing weight is not enough for managing diabetes. You can have a normal weight and suffer from this condition. The key is to eat whole, natural foods and avoid highly processed products. Limit red meat and consume more fish, seafood, chicken and turkey. Your diet should include fresh fruits, non-starchy vegetables, nuts, seeds, dairy products and lean meat. Fast food contains trans fats, refined carbohydrates and sodium. These ingredients can worsen diabetes symptoms.
Stay Active
You don’t need a gym membership to be physically active. Gardening, housework, walking, swimming and jogging can help you stay fit and keep your blood glucose in check. People with diabetes should exercise at least two and a half hours a week. If you’ve been sedentary, start with small changes. Take the stairs instead of the elevator. Walk for 10-15 minutes in the evening. Move around the house every time you have the opportunity.
Diabetes is a life-threatening disease that may cause serious health problems. By doing small lifestyle changes, you can reduce its symptoms and feel better overall. You don’t have to change everything about your diet overnight. Take one step at a time. The first results will show up within days.