TYPE 2 diabetes is a common condition in the UK. It requires daily monitoring and a number of lifestyle tweaks to keep problems at bay. Here are four simple ways to keep on top of it.
The key is to control blood sugar levels. If blood sugar levels are too high over a long period, it can cause a host of serious health problems such as heart disease and strokes. According to Dr Oz, with these four simple changes, you can start to see improvements in your blood sugar right away:
1. Hydrate properly
One of the first changes to make is to look at what you are drinking throughout the day. This includes avoiding sodas and fruit juices and taking a close look at what you put in your coffee, which can all be hidden sources of sugar and extra calories. These extra calories can contribute to obesity, a major risk factor for diabetes. Try to replace your sweetened beverages with healthier options. While water is always the number-one choice, you can also switch to flavoured seltzer water, unsweetened almond milk, or herbal teas.
2. Make a move
There’s no need to run a marathon or hit the gym every day of the week. Slight improvements in your daily movement can start to improve blood sugar right away. Start with small, realistic changes, like taking 10 to 15 minute walks after one or two meals each day. Physical activity will help you actually burn the calories you are eating, reducing obesity (which is a major risk factor for diabetes).
3. Maintain a healthy weight
We all know that watching what you eat is an important part of long-term diabetes management. But studies show that overall weight reduction, independent of dieting, is also beneficial for those with diabetes. What this means is that you don’t need to completely retrain your palette and decide which exact diet to follow right away. As long as you just start eating a little less every day and do anything else that might also help you lose some extra weight, your diabetes will be better controlled.
4. Ask questions
The key to making health improvements is to know where you are beginning. Ask your healthcare team questions to gain a clear understanding of your type 2 diabetes situation. Learn the answers to questions such as:
How was I diagnosed?One of the first changes to make is to look at what you are drinking throughout the day. This includes avoiding sodas and fruit juices and taking a close look at what you put in your coffee, which can all be hidden sources of sugar and extra calories. These extra calories can contribute to obesity, a major risk factor for diabetes. Try to replace your sweetened beverages with healthier options. While water is always the number-one choice, you can also switch to flavoured seltzer water, unsweetened almond milk, or herbal teas.
2. Make a move
There’s no need to run a marathon or hit the gym every day of the week. Slight improvements in your daily movement can start to improve blood sugar right away. Start with small, realistic changes, like taking 10 to 15 minute walks after one or two meals each day. Physical activity will help you actually burn the calories you are eating, reducing obesity (which is a major risk factor for diabetes).
3. Maintain a healthy weight
We all know that watching what you eat is an important part of long-term diabetes management. But studies show that overall weight reduction, independent of dieting, is also beneficial for those with diabetes. What this means is that you don’t need to completely retrain your palette and decide which exact diet to follow right away. As long as you just start eating a little less every day and do anything else that might also help you lose some extra weight, your diabetes will be better controlled.
4. Ask questions
The key to making health improvements is to know where you are beginning. Ask your healthcare team questions to gain a clear understanding of your type 2 diabetes situation. Learn the answers to questions such as:
What is my goal blood sugar range?
Why was I prescribed this medication?
What do I need to know about how food affects my blood sugar?
Type 2 diabetes: Four simple ways to keep blood sugar under control (Image: Getty Images )
Blood glucose testing is the process used to measure the concentration of glucose in a person’s blood. Blood glucose testing can be carried out at home using a blood glucose meter.
“A blood test involves pricking your finger with a small needle called a lancet, drawing a drop of blood from the finger and applying it to a test strip that has been engaged into a blood glucose meter,” said the health body.
According to the health site, blood glucose testing can help to control diabetes in a number of ways:
- Informing food choices and portion quantities
- Assisting medication dosing decisions
- Identifying periods of high or low blood glucose levels
- A reduction in HbA1c (improved long-term glycaemic control)
- A lower risk of serious diabetic complications
- Reduced depressive symptoms
- Improved confidence in self-management of diabetes
The NHS also recommends going for check-ups to make sure your condition doesn't lead to other health problems. If neglected, the condition can lead to the following:
It is also worthwhile getting your eyes tested once a year to check for damage to blood vessels, and getting checked for blood pressure, heart and kidney disease, the health body said.
“This can be done by your GP or diabetes nurse,” it added.
https://www.express.co.uk/life-style/health/1151797/type-2-diabetes-symptoms-what-it-is-diet-uk-signs
- Heart disease and stroke
- Loss of feeling and pain (nerve damage) – causing problems with sex
- Foot problems – like sores and infections
- Vision loss and blindness
- Miscarriage and stillbirth
- Problems with your kidneys
It is also worthwhile getting your eyes tested once a year to check for damage to blood vessels, and getting checked for blood pressure, heart and kidney disease, the health body said.
“This can be done by your GP or diabetes nurse,” it added.
https://www.express.co.uk/life-style/health/1151797/type-2-diabetes-symptoms-what-it-is-diet-uk-signs
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