High-GI foods include white breads, white rice, and soda. Limit fast food, too. Plus, fast food is loaded with refined carbohydrates, trans fats, and sodium, which can be especially unhealthy for people with type 2 diabetes.
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Lose Weight Shedding pounds can improve blood sugar levels and help keep type 2 diabetes under control. Where your fat is distributed also affects your diabetes risk and management. People who carry most of their fat in their belly apple shape are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks pear shape.
A woman whose waist measures more than 35 inches and a man with a inch waist need to lose weight for good diabetes management, says McLaughlin, adding that a healthy diet and regular aerobic exercise will whittle away weight in the stomach area. Exercise Regularly Even without losing a pound, exercise can help keep type 2 diabetes under control. Better blood sugar levels. Of course, the more intense the exercise, the better. In one study of vigorous exercise and type 2 diabetes, women who walked quickly gained more protection from type 2 diabetes than those who walked at a more leisurely pace.
Regular weight-lifting sessions can also help keep blood sugar levels steady. McLaughlin recommends using hand weights or resistance bands for 30 minutes two to three times a week. Control Sleep Apnea Many overweight people with type 2 diabetes also have sleep apnea, a condition in which a person stops breathing temporarily while sleeping. Finding that kind of sugar is easy.
Excess sugar can wreak havoc in your body -- weight gain, diabetes, imbalance of hormones and much more. So, to control your intake of excess sugar, our tip is that you think about the kind of damage it can do to your body.
5 steps to control your blood sugar
One tip to replace sugar cravings -- is to drink a glass of water, and to keep almonds close by. The texture of almonds, combined with their nutrition can help in overcoming sugar cravings. After sugar, the next food to avoid is Maida. So, while Maida does not taste sweet, it raises your blood sugar levels as sugar does. Again Maida sneaks into lots of common foods, like Naan, bread, noodles, pasta, pizza, white sauce, burger, buns, and Poori.
Stick to foods that are made from Atta, instead of Maida. The hidden sugar in food is tricky. This is a problem because you need insulin to take the sugar glucose from the foods you eat and turn it into energy for your body. You need to take insulin every day to live. Type 2 diabetes — Your body does not make or use insulin well. You may need to take pills or insulin to help control your diabetes. Type 2 is the most common type of diabetes. Gestational jest-TAY-shun-al diabetes — Some women get this kind of diabetes when they are pregnant.
Most of the time, it goes away after the baby is born. But even if it goes away, these women and their children have a greater chance of getting diabetes later in life. You are the most important member of your health care team. Some others who can help are: Take classes to learn more about living with diabetes.
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To find a class, check with your health care team, hospital, or area health clinic. You can also search online.
Join a support group — in-person or online — to get peer support with managing your diabetes. Read about diabetes online. Go to National Diabetes Education Program. Why take care of your diabetes? When your blood sugar glucose is close to normal, you are likely to: Know your diabetes ABCs. A for the A1C test A-one-C. Why is it important? What is the A1C goal? B for Blood pressure. Blood pressure is the force of your blood against the wall of your blood vessels. What is the blood pressure goal?
There are two kinds of cholesterol in your blood: Actions you can take Ask your health care team: Your ABC goals will depend on how long you have had diabetes, other health problems, and how hard your diabetes is to manage. Learn how to live with diabetes. Cope with your diabetes. Stress can raise your blood sugar. Learn ways to lower your stress. Try deep breathing, gardening, taking a walk, meditating, working on your hobby, or listening to your favorite music.
Ask for help if you feel down. A mental health counselor, support group, member of the clergy, friend, or family member who will listen to your concerns may help you feel better. Make a diabetes meal plan with help from your health care team. Choose foods that are lower in calories, saturated fat, trans fat, sugar, and salt.
4 Steps to Manage Your Diabetes for Life
Eat foods with more fiber, such as whole grain cereals, breads, crackers, rice, or pasta. Choose foods such as fruits, vegetables, whole grains, bread and cereals, and low-fat or skim milk and cheese. Drink water instead of juice and regular soda. When eating a meal, fill half of your plate with fruits and vegetables, one quarter with a lean protein, such as beans, or chicken or turkey without the skin, and one quarter with a whole grain, such as brown rice or whole wheat pasta.
Set a goal to be more active most days of the week. Start slow by taking 10 minute walks, 3 times a day.
Why is managing blood sugar important?
Twice a week, work to increase your muscle strength. Use stretch bands, do yoga, heavy gardening digging and planting with tools , or try push-ups. Stay at or get to a healthy weight by using your meal plan and moving more.