Growing up, Carol Gee saw firsthand the side effects of type 2 diabetes. „One of her family members had to have her limbs amputated, and the other one was constantly getting yeast infections,“ said Gee, who lives in the Atlanta area. She was told that her intake of too much sugar was the culprit, so she was always careful about how much sweet she ate.
So it came as a shock when, in her 50s, she was diagnosed with diabetes in 2009. “First of all, we had a sorry party,” she laughs. She then worked with a diabetes educator to learn how to avoid the same complications as her loved ones.
After learning that carbohydrates are broken down into sugar in the body, Gee cut back on the amount of bread, pasta, and baked goods and added more fruits and vegetables to her plate. She also made her exercise part of her regular routine. „I've had diabetes for 13 years, and I've never felt as healthy as I do now,“ she says. „I learned from my family that taking medicine is important, but it's not enough. It's also about lifestyle.“
Medications alone are not enough to treat diabetes. Diet, physical activity, and stress affect blood sugar levels, says Ajay Rao, MD, associate professor at the Center for Metabolic Disease Research at Temple University's Lewis Katz School of Medicine.
Over time, high blood sugar can cause problems such as periodontal disease, nerve damage, vision loss, and heart problems. Having healthy habits can help prevent these complications. In fact, one study found that people with type 2 diabetes who lived the healthiest lifestyles were half as likely to develop heart disease as those who lived the healthiest lifestyles. I understand.
Lauren Plunkett, a diabetes educator and spokesperson for the Association of Diabetes Care and Education Professionals, says weight loss and exercise can improve your cells' response to insulin, a hormone that helps your body use and store blood sugar. He says it will get better. Some people find that by making lifestyle changes, their disease goes into remission and they no longer need to take medication.
Are you ready to treat diabetes? Consider these smart moves.
eat for diabetes. There is no meal plan for diabetes. A diet rich in fresh fruits and vegetables, whole grains, and lean protein can help you reach a healthy weight and keep your blood sugar levels in check.
- avoid sweet drinks. Sodas, sports drinks, and other sweetened beverages contain about 9 teaspoons of sugar per 12-ounce serving. It also adds calories, which can lead to weight gain. Drink water or unsweetened tea instead.
- Focus on vegetables that are low in starch. These vegetables are low in carbohydrates and calories, says Rao. It also provides important vitamins, minerals, and fiber. Examples include broccoli, carrots, leafy greens, tomatoes, green beans, and squash. The American Diabetes Association recommends filling half your plate with these non-starchy vegetables. Then divide the remaining space between lean protein and carbohydrate foods such as whole grains, dairy, beans, and fruit.
- Be careful with portion sizes. Americans underestimate their share by 46%. This can lead to overeating and weight gain. His serving of dry cereal, cooked pasta, beans, or starchy vegetables (such as corn) is half a cup, but a 1-ounce slice of bread or corn tortilla counts as his serving. Try measuring portions at home so you know the right amount when you're out and about.
- Limit added sugars and refined grains. These carbohydrates can cause a spike in blood sugar levels. Replace refined grains with whole grains that contain fiber, which slows down digestion. But you don't have to give up dessert. That can simply lead to cravings, Plunkett says.
Let's move. Physical activity does more than just burn calories. It can lower blood sugar levels for up to 24 hours. Every time your muscles contract, they use glucose for energy. It also increases the sensitivity of the cells to insulin.
No need to go to the gym for hours. Start by moving your body every 30 minutes, even if it's just by standing up or doing a simple stretch. „Research shows that short periods of physical activity are beneficial for blood sugar control,“ says Viola Holmes, associate director of nutrition at the American Diabetes Association.
Try adding 10 minutes of focused movement into your day. Choose what you like: stretching, dancing, playing with your kids, strength training, walking. For Gee, it's gardening. „I also like to park further away from the store to get a bit of a walk.“Long term, he plans to do 150 minutes of moderate-intensity activity a week, or about 30 minutes five times a week. We aim to
Find ways to relieve stress. Managing diabetes can be stressful, so finding ways to relax is important. Stress causes the release of cortisol, a hormone that tells the liver to release glucose. Chronic stress raises blood sugar levels over time, Holmes says, and cells become resistant to insulin.
Exercise is one way to relieve tension. Others include:
- Try different relaxation techniques such as deep breathing, yoga, and dancing. Also, find ways to do fun things throughout the day.
- Talk to someone about your feelings. You may want to reach out to a friend or loved one or join a diabetes support group. People with diabetes are two to three times more likely to suffer from depression, so if you're not feeling well, talk to your doctor.
- Make sure you get enough sleep. Not getting enough shut-eye can increase stress and make you feel depressed. It can also increase insulin resistance, making you more hungry and making it harder to lose weight. You need at least 7 hours of sleep per night. Try to go to bed and wake up at about the same time every day.
- I don't smoke. Nicotine causes changes in cells that make them less responsive to insulin. This can worsen blood sugar levels. Smoking also increases the risk of complications such as heart disease and kidney failure.
Get tested regularly. Having diabetes can increase your risk for a variety of health problems. Rao says it's important to keep up with regular health checkups, such as eye exams, dental visits, and blood pressure tests. Talk to your health care provider about what tests you need and how often you need them.
Find the right support. Keeping diabetes under control requires close collaboration with your healthcare team. That's especially important if you're a person of color. Racial and ethnic minorities are more likely to have complications and have worse diabetes control. There are many reasons, but lack of access to healthcare, cultural attitudes, and social and economic status are all factors.
For more information, check out the following resources: