Whether you’ve just been diagnosed with type 2 diabetes or have been managing it for a while, there are actions you can take to make the condition less intrusive. Learn how your blood sugar gets impacted by diet, exercise, and stress. Understanding these factors will make managing the disease possible.
Are you curious about the connection between your lifestyle choices and type 2 diabetes?
Read on to learn how you can manage your condition easier through positive life choices.
High levels of stress and emotional upset can cause your blood sugar levels to rise. Many women’s blood sugars can run high the few days before their period. It also goes higher in the months before menopause begins.
Track Your Stress
Tracking your stress can be a good start. If your job is especially stressful, note what happens to your blood sugar level on the worst days. Does it run high? What did you eat, or did you perhaps skip a meal? Did you have a sugary soda to treat yourself or a candy bar for a snack?
You may notice significant variations in blood sugar during stressful times. If you see this, talk with your supervisor and family about your need to better manage stress. Let your supervisor know that you need a real lunch break and time for a short walk after your meal.
Take Time to Relax
Also, speak to your family. Explain to them you need time to relax when you get home from work. Taking time to relax, if only for a few minutes, is better than jumping right into chores, homework, and supper. It can decrease stress and reduce type 2 diabetes symptoms.
Look for ways to prevent stress. Daily engage in puzzles you can solve. Another way to combat stress is by using marijuana. Getting high can get your mind off your troubles. Afterward, if you struggle with coming down from the effects of cannabis, a drink from Hibegone can help.
Besides puzzles and using cannabis, focus on the problems you can fix to develop your self-esteem. Creating good stress is powerful for a healthier lifestyle.
Getting enough exercise is another crucial aspect of struggling with type 2 diabetes.
For starters, visit your local gym and look for classes that appeal to you. Other ideas include:
- Walk on the track and listen to an audiobook that you love.
- Try out a group tai chi lesson.
- Visit a local senior center for a chair or gentle yoga class, which is typically available to non-seniors for a small attendance fee.
Talk with your physician about what your blood sugar needs to be before you start exercising. Explain the moderation level of exercise you’re interested in. They will likely recommend you track your sugar before your workout and after. After your training, carry a snack with you. Having one on hand ensures you don’t dip too low on your drive home.
Over time, you will better understand how you’ll feel by the end of your workout. It all depends on your sugar level before you start. Only leave the house for a walk with an appropriate snack or beverage on your person.
The food group with the most significant power to impact your blood sugar is carbohydrates. If you don’t already count carbs, you need to start. Doing so gives you a handle on factors such as portion size. You may be surprised that the portions you’ve been used to eating are larger than the serving size listed on the package.
Eat Raw Veggies and Fruit
In addition to studying portion size, do your best to eat something raw with each meal. Fresh fruits and vegetables will fill you up. They also reduce the chance that you’ll feel empty after you eat.
Avoid Sugary Drinks
You will need to avoid drinking sugary drinks daily. If you hate the taste of diet drinks, you’re not alone. However, there are many new low or 0-calorie sweeteners on the market. A glass of iced tea with fresh mint and a packet of sweetener won’t replicate the taste of your daily can of cola. But it will refresh you. As you get a better handle on your blood sugar, adding a single can back into your weekly schedule may be possible. Check with your doctor before adding more sugar than your diet’s allotted.
Cut Out Alcohol
For those who drink alcohol, it may be time to cut it out completely. Wait to drink it until your blood sugars are easier to track. Waiting is especially important if you take insulin at mealtimes. Alcohol has never been known to help people make good decisions. As you build your new routines, skip adult beverages until you understand what causes your blood sugar to spike.
A diagnosis of type 2 diabetes can be a wake-up call. It prompts you to take the steps toward better caring for yourself. As you work through the changes, keep your goals in mind. For example, a few plans may include:
- Eliminating having to take insulin injections
- Managing your condition only with diet and exercise
Talk with your physician about your end goal. From there, build a plan that will allow you to achieve your goals. In time, you should be able to overcome type 2 diabetes or, at the very least, learn how to manage your symptoms better.