When you have type 2 diabetes, physical activities is an important section of your treatment plan.
It is also important to have a healthy meal plan and maintain your blood glucose level through medications or insulin, if necessary.
If you stay fit and active throughout your life, you can better control your diabetes and keep your blood glucose level in the correct range.
Controlling the level of glucose in the blood is essential to prevent long-term complications, such as nerve pain and kidney disease.
Exercise has many benefits, but the most important is that it facilitates the control of the level of glucose in the blood (sugar in the blood).
People with type 2 diabetes have too much glucose in their blood, either because their body does not produce enough insulin to process it or because their body does not use insulin properly (insulin resistant).
Trying to implement a healthy diet and exercise habits to control your type 2 diabetes is not always easy.
We often know what we should be doing, but the old habits and the lack of willpower around food sometimes get in our way.
Instead of repeating the same standard message that eating a healthy and balanced diet and exercising daily is important, I want to share three nutrition and exercise hacks that will help close the gap between knowledge and action.
Exercise can also help persons with type 2 diabetes avoid long-term problems, especially heart problems.
People with diabetes are vulnerable to developing blocked arteries (arteriosclerosis), which can lead to a heart attack.
Exercise helps keep your heart healthy and strong. In addition, exercise helps maintain good cholesterol, and that helps prevent arteriosclerosis.
In addition, there are all the traditional benefits of exercise:
- Low blood pressure
- Better weight control.
- Increase in the level of decent cholesterol (HDL)
- Lean, stronger muscles
- Stronger bones
- More energy
- Improves mood
- sleep better
- Stress management
But before you start exercising
When most individuals are diagnosed with type 2 diabetes, they are weighty, so the idea of exercising is particularly daunting.
For your health, you should start with a good and reasonable exercise plan.
You need to set realistic goals. If you have not done much exercise recently, you will want to start slowly and gradually increase the amount and intensity of the activity.
Remember to stay hydrated by drinking water and always have a low blood glucose treatment on hand.
It is smart to check your blood sugar level with your glucose meter before and after exercise to make sure you are in a safe range.
Being diagnosed with type 2 diabetes changes your life, but making small changes in your routine can help you incorporate more physical activity into your day.
You need to do what works for your body and your lifestyle. See the suggestions below to find out what kind of exercise to do.
Take some time to develop a constant and challenging exercise routine. And do not worry if you go slow, it’s better for your body in the long term.
Foods That Triggers you to Eat
Eat in moderation. Just eat until you’re full. Choose more whole foods. Eat this. Do not eat that. Since you received a diagnosis of type 2 diabetes, you probably have heard eat this, eat that.
But even with this knowledge, many people struggle with cravings, overeating or a restriction / binge with food.
You need to reduce your A1c levels, surface knowledge alone is not enough.
The A1C test measures glucose (blood sugar) in your blood by evaluating the amount of what is called glycosylated hemoglobin.
“Hemoglobin is a protein inside red blood cells. As glucose enters the bloodstream, it binds to hemoglobin or glycans.
The more glucose enters the bloodstream, the greater the amount of glycosylated hemoglobin. An A1C level below 5.7 percent is considered normal.
It is essential that we address the emotional and psychological relationship that we have with food to be successful in changing our habits.
A useful tool is to identify your food triggers. For each person, there are usually two or three feelings that can trigger unhealthy food choices, even if you “know better.”
At this time, or the next time you go to look for that brownie, ask yourself what is the root of your desire. :
- Did you not eat enough during the day, which causes you to eat excessively during the night?
- You’re bored? Tired? Stressed
- Connecting food to a past memory?
- Are you restricting or “being good” during the week, but are you letting go on weekends?
- What, ultimately, is the underlying reason why you end up choosing those sugary, fatty and refined foods?
Once you can identify your common food triggers, ask yourself what you can do to better address the underlying problem and meet your needs directly.
Maybe it’s meditation, going for a walk, having a cup of tea or sleeping earlier.
An important piece to create healthier habits around food and exercise is through reflection and mindfulness.
Instead of being self-critical about the reasons why you have not been able to lose weight or lower your A1c, observe what patterns and habits might prevent you from progressing.
If nothing changes, nothing changes. You can not expect different results if your actions are the same.
I recommend taking out a notebook and writing down the obstacles that you have hit in the past along your health and wellness journey.
Then, under each barricade, write down how you can prevent it from happening in the future and the best way to respond if it arises.