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Things to Know About Type 2 Diabetes

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Things to Know About Type 2 Diabetes

Although, type 2 diabetes is not curable. Still, you can adopt certain measures to make sure that this condition does not interfere with your daily life. According to the studies, type 2 diabetes can even be reversible in some cases with strict lifestyle intervensions. Lifestyle changes can help to manage diabetes better without the need of medications in some people. However, it doesn’t mean that type 2 diabetes will be completely cured in these people, as it is an ongoing condition.

Ways to keep your diabetes in control

The best strategy to manage type 2 diabetes incorporates both diet and exercise. The main aim is to lose weight and keep it within a desirable range. Several studies have conclusively proved that shedding the extra kilos can reverse most of the symptoms of diabetes and helps to keep blood sugar levels within target range.

Now, to know the importance of lifestyle modifications, it’s important to understand how type 2 diabetes progresses-

  • When you are sedentary and your diet comprises extra calories, your body needs more amounts of insulin to deal with the high calorie intake.

  • Increased insulin secretion over a period of time makes the cells resistant to it. And, it leads to more fat deposition around the abdominal region and causes more weight gain.

  • Due to insulin resistance the glucose present in the blood can't enter the cells, and remains in the blood causing blood sugar to rise.

  • Elevated blood sugars over a period of time makes a person more lethargic, which result in even more weight gain.

  • Additional weight makes the body even more resistant to insulin and this vicious cycle goes on until an appropriate measure is taken.

As unhealthy diet, physical inactivity and extra body weight are the chief contributors to diabetes, therefore a person with this disease should try to lose extra body weight and at the same time follow a healthy lifestyle.

Diet for people with diabetes

  • Diet for people with diabetes should be a balanced combination of complex carbs, protein, fiber, vitamins and minerals.

  • Complex carbs (whole grains like oats, whole wheat, millets, legumes and pulses) are rich in fiber and help to manage blood sugars more effectively.

  • Protein options like low-fat dairy, lean meat like chicken, fish and egg whites

  • Low carbohydrate vegetables like eggplants, tomatoes, spinach, carrots, cauliflower, green leafy veggies, and onions.

  • Fruits like berries, apple, guava, oranges, cherries, peaches, plums, avocados and kiwi.

  • Nuts and seeds that contain magnesium help to lower blood sugar levels e.g. almondswalnuts, pistachios, sunflower seeds, and flax seeds.

Exercise for people with diabetes

  • Exercise like walking, running, swimming, cycling or dancing

  • Resistance training like squats, pull-ups, push-ups etc.

  • Taking out time during office hours for frequent stretching exercises or short walks to get the blood flowing.

Type 2 diabetes is a serious disease which can result in various complications unless you take immediate and appropriate steps to manage it. So, you should consult with your healthcare provider for customised diabetes care plan and options to control it.

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