Getting your diabetes under good control can help prevent heart, nerve, and foot problems. Some proven methods are provided below.
1. Lose the extra weight
A healthy weight helps control blood sugar. You can have your doctor, nutritionist, and fitness trainer develop an appropriate weight loss plan for you.
2. Test your blood sugar at least twice a day
Verify that your blood glucose levels are within the range recommended by your doctor. Also take notes so you can track your progress and observe the effects of food and activity on blood glucose levels.
3. Check glycosylated hemoglobin
A glycated hemoglobin test shows the average blood glucose level over the past 2 to 3 months. Most people with type 2 diabetes should keep their glycated hemoglobin level at 7% or lower. Ask your doctor about a reasonable frequency of glycated hemoglobin testing.
4. Managing carbohydrates
Knowing the carbohydrate content of your diet and recording how often you consume carbohydrates, and managing your carbohydrate intake can help you better control your blood glucose levels. You should choose to consume high-fiber carbohydrates, such as green vegetables, fruits, legumes, and whole grains.
5. Control blood pressure, cholesterol, and triglyceride levels
Diabetes increases the risk of heart disease, so blood pressure and cholesterol levels should be monitored closely. Follow your doctor’s advice to keep your blood pressure, cholesterol, and triglyceride levels under good control. Take your medications as prescribed by your doctor.
6. Keep exercising
Regular exercise will enable you to reach or maintain a healthy weight. Exercise helps relieve stress and control blood pressure, cholesterol, and triglyceride levels. Do some regular aerobic exercise for at least 30 minutes a day, 5 days a week. Try walking, dancing, low-impact aerobics, swimming, tennis or exercise bikes. If you are currently less active, start with something less intense. Divide the 30 minutes of activity into separate sessions, for example, a 10-minute walk after each of your three meals. In addition, gradually add strength training and stretching exercises.
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7. Get some sleep
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After insomnia, there is a tendency to eat more and gain weight, which can lead to health problems. People with diabetes who get enough sleep usually have healthier eating habits, and their blood sugar levels improve accordingly.
8. Stress management
Stress can cause blood glucose levels to rise. You can relieve stress by sitting still for 15 minutes, meditating, and practicing yoga.
9. Visit your doctor
Communicate with your doctor more often, and you should have a comprehensive health checkup at least once a year. During your annual checkup, make sure you complete a dilated pupil exam, blood pressure measurement, foot exam and screen for other complications such as kidney damage, nerve damage and heart disease.