Diet and exercise control Diabetes.
If you have type 2 diabetes, these are easy tips and tricks to help control your blood sugar level.
1. Lose extra weight. Moving to a healthy weight helps control blood sugar levels. Your doctor, dietitian and physical trainer can help you start a plan that will work for you.
2. Check your blood sugar levels at least twice a day. Are you in the range recommended by your doctor? Also, write it down so you can track your progress and observe how food and activity affect your level.
3. Get A1c blood test to determine your average blood sugar level over the last 2 to 3 months. Most people with type 2 diabetes should reach A1c 7% or lower. Ask your doctor how often you should undergo an A1c test.
4. Track your carbs. Know how much carbohydrates you eat and how often you have them. Managing your carbohydrates can help keep your blood sugar level under control. Choose high fiber carbohydrates, such as green vegetables, fruits, nuts, and seeds.
5. Control your blood pressure, cholesterol and triglyceride levels. Diabetes makes heart disease more likely, so you should monitor your blood pressure and cholesterol thoroughly. Talk to your doctor about how to control your cholesterol, triglycerides, and blood pressure. Take medication as prescribed.
6. Keep moving. Regular exercise can help you achieve or maintain a healthy weight. Exercise also reduces stress and helps control blood pressure, cholesterol and triglyceride levels. Get at least 30 minutes a day of aerobic exercise 5 days a week. Try walking, dancing, low-impact aerobics, swimming, tennis or stationary bikes. Start slower if you’re off now.
7. You can divide 30 minutes, for example by walking 10 minutes after eating. This includes strength training and stretching in a few days as well.
Capture some ZZZ. When you are sleep deprived, you tend to eat more and can gain weight, which causes health problems. People with diabetes and high blood sugar.
8. Control stress. Stress and diabetes do not mix. Excess stress can raise blood sugar levels. But you can be relieved by sitting still for 15 minutes, meditating or practicing yoga.
9. Visit your doctor Get a full examination at least once a year, although you can talk to your doctor more often. On your annual physical examination, be sure to have a wider eye exam, blood pressure test, foot examination, and screening tests to look for other complications, such as kidney damage, nerve damage, and heart disease.
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