Want to improve the efficacy of your medications? Richard Siegel, MD, co-director of the Center for Diabetes and Lipid Metabolism at Tufts Medical Center in Boston, says a healthy lifestyle may help medications better control type 2 diabetes, and may even reduce the dose of medications or even stop taking them altogether.
The following changes can be made.
- Exercise regularly.
- Eat a healthy diet.
- Get enough sleep.
- Minimize stress.
- Don’t smoke or drink too much alcohol.
- Record blood glucose levels.
Diabetes medications help the body balance insulin and blood sugar levels. But Dr. Scott Isaacs, an endocrinologist in Atlanta, says a healthy diet and exercise are what maintain the drugs’ proper effectiveness. He noted that medications are “not a substitute” for good habits.
It’s never too late to work with your doctor to develop a treatment and lifestyle plan to help control your blood sugar and weight.
Control your weight
Scott said that if extra weight is lost, doctors may reduce the amount of medication.
He said, “It’s good to limit the number of diabetes medications, and losing just 5 percent of your body weight would make a difference.”
Create a meal plan that includes plenty of fiber-rich, low-fat foods.
Scott mentioned that eating about 25 to 35 grams of fiber a day helps keep blood sugar levels stable. Fiber prolongs satiety, so you don’t feel hungry as soon after eating.
He said to get fiber from natural foods such as legumes or whole grain foods, not from supplements.
Eating healthy
Richard said, “A healthy diet should be balanced and include lean proteins, fruits, vegetables and nuts from animal and vegetarian sources.”
Carbohydrates have the biggest impact on blood sugar. So limit or avoid added sugars and refined flours. This helps control blood sugar, and healthier carbohydrates such as legumes and whole grains can still be consumed.
Fiber-rich foods include the following.
- Avocados (one medium-sized avocado contains 8.5 grams of fiber).
- Raspberries [one cup (1 cup is 250 ml) contains 8.4 grams of fiber].
- Blackberries (8.7 grams of fiber in one cup).
- Lentils (half a cup contains 8 grams of fiber).
- Black beans (7 grams of fiber in half a cup).
- Broccoli (6 grams of fiber in one cup).
- Apples (one medium apple contains 4 grams of fiber).
Exercise regularly
Richard says that exercise is just as important as medication for diabetes control. When you exercise, your heart rate increases, which helps you burn excess fat and lose weight.
Exercise routines should include the following.
- Activity that gets your heart rate up, such as brisk walking or swimming, on a daily basis.
- Strength training 2 to 3 times per week (not on consecutive days) using elastic bands, free strength machines, or fitness equipment.
- Stretching or yoga daily to keep your body flexible.
Scott said regular exercise builds muscle, burns excess fat and helps diabetes medications work better.
He said, “Muscle is important. Having more muscle improves the body’s ability to handle blood sugar.” He recommends one hour (or more) of weight training per week to build muscle.
Get enough sleep
You should get more sleep, because sleep helps control blood sugar levels. Poor quality sleep can also make you want to eat more during the day to increase energy.
“Seven to eight hours of quality sleep may lower blood sugar levels and the risk of cardiovascular disease by lowering levels of certain hormones in the body,” Richard said.
Stress can make it difficult to sleep at night, which may also have an effect on diabetes. For example, if you are anxious about family or work problems, your body may produce too much stress hormone (such as cortisol). This condition tells the body to store more blood sugar and fat.
Richard believes that when you feel less stressed, cortisol levels go down, which in turn helps control blood sugar levels.
Stress can also cause the body to slow down insulin production, making it harder for medications to work.
Find ways to relax. Exercise is one way to relieve tension and improve sleep. Also try relaxation techniques such as meditation.
Maintain healthy habits
The following initiatives help medications work better.
- Follow the treatment plan.
- Take your diabetes medications as prescribed by your doctor.
- Manage your diet and weight.
- Exercise regularly.
- Manage stress.
Richard says that if lifestyle changes don’t keep blood sugar at target levels, doctors may add medications to the treatment plan. Even when this happens, it’s important to maintain healthy habits because it helps limit the amount of medication needed.