Once you have been diagnosed with type 2 diabetes, you need to learn how to manage the disease. You can live a normal, long and satisfying life even with type 2 diabetes if you maintain a healthy lifestyle. High levels of glucose cause damage to the nerves, kidneys, blood vessels and eyes. So if you have type 2 diabetes you need to keep a close eye on your health.
Steps
Step 1. Get tested for blood sugar (blood sugar) as directed by your doctor
Step 2. Follow the meal plan your doctor or dietician tells you
- Get in the habit of eat slowly to avoid overeating, without feeling hungry or deprived and at the same time not to gain weight. You will feel full even with less food; Google "eat slowly" to find out more (how and why it works).
- If you are on a low-glycemic diet, you should focus on foods that have a glycemic index below 55.
- Regulate carbohydrates throughout the day by eating the same amount at each meal. Your dietician or doctor should tell you the amount of carbohydrates you need to eat each day. Many diabetic diets involve three meals and three snacks.
Step 3. Walk at least 20 to 30 minutes most days of the week
Other activities that can help you regulate glucose are cycling and swimming. You can also divide your walk into two or three sessions a day of 10-15 minutes each.
Step 4. Take medications as prescribed
Don't skip doses.
Step 5. Check your feet daily for bruises, sores or blisters
Diabetes damages the nerves; blood flow and sensitivity often decrease, creating circulation problems starting from the feet.
Step 6. Get examined by the diabetes medical team once or more times a year:
- Primary (or endocrinological) care: twice a year.
- Podiatrist: once a year for a thorough examination of the foot.
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Ophthalmologist: once a year for a thorough eye examination.
(Psychologist: If you often eat morbidly.)
Step 7. Ask your doctor how to lower your blood sugar in relation to insulin doses and snacks that help you sleep (night or day):
in the evening hours eat only protein snacks, especially stop eating low nutritional value foods at least 2 or 3 hours before going to sleep, drink only water (not alcohol, caffeine or other stimulants); in those moments, repeat to yourself: "that there will be food tomorrow"!
- Keep in mind that those late night snacks are poison for people who have diabetes, according to an article from the Mayo Clinic.
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If you get hungry after dinner, there are some "allowed" foods that have few, if any, carbohydrates and calories, so "one" of these does not lead to weight gain or blood sugar. Then choose a "granted" food, For example:
- A can of diet soda,
- A serving of sugar-free gelatin,
- Five small carrots,
- Two crackers,
- A vanilla wafer,
- Four almonds (or similar nuts),
- A chewing gum or a small hard candy.
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Give your nerves, liver and digestive system time to finish work, to rest and to generally recover from the sugar produced by [continued] digestion during sleep.
It prevents unnecessary high blood sugar from remaining asleep.
Make sure that the liver does not have to process the fat or sugar left in the body overnight (and allow the digestive system to finish its work).
Step 8. Sleep (on a nearly empty stomach
) Try to sleep at least 6, preferably 7 or more hours, to give the nerves and the whole body time to recover and rest. This will reduce your diabetes problems, especially your blood sugar [and improve your blood pressure].
If you need help sleeping, (1) Try taking an antihistamine to stimulate sleep that does not increase blood pressure (HBP), you can also find cheap ones without a prescription: the active ingredient is chlorphenamine maleate, and it is also sold like 'Zerinol'. (Don't hang on the sugary antihistamine syrups.) (2) Take valerian, recognized as a highly relaxing herb, aids in sleep and is best known for reducing muscle aches and pains in general. If you wake up too early, drink some water and take another dose of both, as long as four or more hours have passed since you took the first dose. (3) Take calcium supplements with magnesium, vitamin D3 and vitamins of group B, omega3, omega3-6-9 which, working together, bring considerable relaxation and many other benefits! (4) A "small serving of protein food" helps sleep, such as turkey or chicken without seasoning, and you can eat almonds (high in fiber!), Walnuts, pecans, sunflower and pumpkin seeds, pistachios, unpeeled red peanuts (also, these types of seeds and all nuts contain essential oils!)
Advice
- It is possible to have diabetes for many years before it is diagnosed, which is why it is important to have annual or half-yearly tests.
- Keep your glycemic A1c (the three-month average glycemic value) below 7%.
- Controlling your weight will help you fight diabetes.
- It would be advisable to use glycemic index (GI) tables. Low GI foods are under 55; Medium 56-69; over 70 high.
Warnings
- If your family has a history of diabetes, you must carefully monitor your diet and exercise, to try to prevent or delay the onset of the disease.
- Even low-GI foods can raise glucose faster than others.
