People can have type 2 diabetes for years and not know it. However, your healthcare provider can detect it through a simple blood test to measure blood glucose levels when fasting and through your hemoglobin A1C, an average of your blood sugars over two to three months.
If your provider says your numbers indicate diabetes, here’s how you can reduce them and how to avoid the complications related to diabetes.
When Your Body Doesn’t Use Insulin Well
This is the heart of type 2 diabetes. The pancreas actually does produce the sugar-regulating hormone called insulin. However, it may not produce enough, or you may have insulin resistance. This means your body doesn’t use the insulin it produces to keep your blood glucose levels within a normal, healthy range.
Even though most individuals consider type 2 diabetes as less serious than type 1, health complications can still result from elevated blood sugar levels. This can include things such as peripheral artery disease, nerve pain (neuropathy), vision problems, heart attack, stroke and more.
If your body doesn’t make enough insulin naturally or you have insulin resistance, you should take medicine as prescribed to lower your numbers, to remain healthy and to avoid health issues.
You Can Reduce Your Numbers and Reduce Symptoms
By following your healthcare providers recommendations, you can reduce your blood glucose levels and A1C by employing some good health habits. These lifestyle changes will not only help you manage your type 1 diabetes but they will also benefit your cardiovascular system, mood, bone and joint health, lung and brain function and more. Here’s what we recommend at Pivot Healthcare Company.
1. Move and Exercise
If you have a desk job or are engaging in too much sedentary screen time, get up and move. Any light activity every 30 minutes lowers blood sugars, improves circulation and strengthens muscles and joints.
Additionally, plan routine light aerobic exercise. Swim, walk or cycle 150 minutes per week. Or, if you decide to engage in more vigorous activity, such as a gym workout, playing tennis, resistance training or running, aim for 75 minutes a week. Whatever you choose, do it consistently.
2. Maintain a Healthy Weight
Studies show that if you are overweight, losing just seven to 10 percent of those extra pounds will lower your blood sugar, cholesterol, blood pressure and other indicators of health. Being lighter also is easier on the joints.
3. Change How You Eat
This does not mean going on a fad or starvation diet. It does mean gradually making healthy changes to what and how you eat.
For instance, control your portion sizes. Most restaurant meals contain two to three times what you should consume at one sitting. So read food package labels and menus for calories, nutritional content and yes, portion size.
Also, concentrate on healthy fats, plant-based choices and lean proteins.
What are healthy fats? Healthy fats are non-saturated fats found in fish, such as perch, tuna and salmon. Plus, many oils, such as olive oil, nuts, seeds and legumes have high levels of unsaturated fats which fuel metabolic processes and keep you feeling fuller, longer.
Regarding plant-based choices, fruits and non-starchy vegetables top the list of diabetic-friendly foods. High in fiber, they lower blood sugars by slowing their absorption, and they also assist in maintaining cholesterol and blood pressure within healthy ranges. Whole grain cereals and breads are beneficial in these ways, too.
Also, choose low-fat proteins, such as pork and chicken, and dairy products. such as yogurt and skim milk. They give you the fuel you need without the saturated fats you don’t.
Finally, avoid processed foods. White sugar, fast foods and snacks, such as candy and chips, should be avoided or strictly limited.
Type 2 Diabetes Treatment Near Me
You can prevent type 2 diabetes or control it through common sense strategies and careful monitoring from Pivot Healthcare Company in DeSoto, TX.
Our founder and lead provider is nurse practitioner, Crystal Capler. She is passionate about preventive medical care and management of chronic conditions, such as diabetes, obesity, and hypertension. She can help you stay on top of a healthy lifestyle.
Call today at (214) 242-9316 to learn more about managing type 2 diabetes, or request your visit online. We look forward to hearing from you soon!
