Type 2 diabetes is a significant health concern in the United States and globally. Between 2020 and 2021, the adult rate of diabetes increased. There are 28.9 million individuals with type 2 diabetes in the US.
What Is Type 2 Diabetes and its Causes:
It is a chronic condition that affects how the body processes blood sugar (glucose). It occurs when your blood glucose level is too high. It is a severe medical condition that often requires anti-diabetic medication or insulin to keep blood sugar levels under control.
Causes of Type 2 Diabetes:
- Obesity or being overweight
- Physical stress
- Lack of exercise
- Lifestyle factors
- Heart disease
- Genetics, or abnormal genes
- Destroys insulin cells in the pancreas
- Exposure to illnesses caused by viruses.
Symptoms of Type 2 Diabetes:
- Increased thirst
- Frequent urination
- Increased hunger
- Tingling, numbness, or pain in the hands or feet.
- Patches of dark skin
- Blurry vision
- Fatigue
- Tingling hands and feets
- Dry skin
After receiving a diagnosis of type 2 diabetes, it can feel like you have little to say about what’s going on with your health. But it is not valid. There are many ways that people can control their diabetes. Many are thinking of buying Delta 8 THC because people may report that it may help them deal with it.
Note* You may not have any symptoms or notice them because they develop slowly over many years. Symptoms usually start to develop when you’re an adult, but prediabetes and type 2 diabetes are on the rise in all age groups.
Here Are Steps To Consider Managing Type 2 Diabetes :
Low Your Stress Level:
Stress is the most significant mental problem that can raise your blood sugar. Both physical and mental stress can cause changes in your blood sugar levels, which can worsen your diabetes. So, it’s necessary to learn to manage your stress like
- Go for a walk
- Meditation
- Yoga
- Biking
- Strength training
- Tai Chi
- Take deep breathing
- Establish a sleep schedule
- Do the things you love most
- Listen to your favourite music
Of course, the more intense the exercise, the better you will feel.
Take A Healthy Diet:
Taking a healthy diet is essential to keep your sugar level balanced or stable. Not only does a healthy diet protect you from type 2 diabetes, but it also protects you against many chronic non-communicable diseases. Some food option includes:
- Whole fruits and vegetables
- Non-starchy vegetables (broccoli, carrots, and cauliflower)
- Legumes, like beans
- Whole grains, like oats or quinoa, brown rice and barley
- Sweet potatoes
- Nonfat or low-fat dairy, such as milk, yogurt, and cheese.
- Lean meats, chicken, turkey, fish, eggs, nuts, beans, lentils, and tofu.
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Exercise Regularly:
As mentioned above, both physical and emotional stress can cause changes in your blood sugar levels; that’s why getting 150 minutes or more of moderate or vigorous physical activity every week is recommended. The type of exercises includes:
- Swimming
- Bike
- Climb stairs
- Gardening
- Cycling
- Strength training, etc
Do Not Miss Your Diabetes Medication:
Not everyone with type 2 diabetes needs medicine. But if you are taking then take it properly as prescribed. Taking medication or being on insulin therapy can be frustrating, but following your prescribed regimen is worth it. Otherwise, it may lead to significant complications.
Weight Loss:
Another pro tip is that if you want to manage your high risk of diabetes, pay attention to your weight. Weight loss results in better control of blood sugar levels, cholesterol, triglycerides and blood pressure. If you are overweight, you may start to see an improvement in these factors after you lose up to 5% of your body weight.
Some tips for losing weight:
- Count calories
- Eat healthily
- Take weight-loss medicine recommended by a doctor
- Changing your habits
- Switch to regular physical activity
Eat More Fibre:
A high-fibre diet can improve your body’s ability to control blood sugar and lower blood sugar levels. Dietary professionals recommended daily intake of fibre is about 25 grams for women and 35 grams for men.
Foods that are high in fibre are:
- Vegetables (Beans and broccoli)
- Fruits (Berries, Apple, Avocados, plum, kiwis, grapefruit, peach)
- Legumes (lentils, peas, chickpeas, beans, soybeans, and peanuts)
- Whole grains (Barley, Brown rice, Popcorn, Buckwheat)
Get Enough Sleep:
Everyone needs good sleep. But, when you have type 2 diabetes and are getting enough sleep, you may find that you have an easier time controlling your blood sugar. If you are not taking an adequate amount of sleep, it can negatively impact blood sugar levels short and long term.
Easy ways to get healthy sleep:
- Follow a sleep schedule
- Avoid caffeine and alcohol late in the day
- Get regular exercise
- Avoid working in your bedroom
- Take a warm bath or shower before bed
- Try meditation or guided imagery
- Manage worries
- Limit daytime nap
Avoid Sugar-Sweetened Beverages:
Sugar-sweetened beverages like regular soda, fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea are high in calories and provide little nutrition. And since they rapidly raise blood sugar, it’s best to avoid these types of drinks if you have diabetes.
Note* If you are experiencing low blood sugar levels, then sugar-sweetened beverages, like sodas, juices and sports drinks, can be used as an effective treatment for rapidly rising blood Sugar.
Conclusion
There are many ways to manage your blood sugar levels naturally. Some of the biggest improvements are related to your dietary choices. But, be sure to talk to your health care professional before making lifestyle changes or trying new supplements.
