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Are you the kind of person who takes their car to the mechanic when the check engine light comes on, or do you ignore it until the car breaks down? Our bodies function like car engines, equipped with warning lights in the form of symptoms and diagnostic tests, and just like a car's warning lights, our bodies also have signals that indicate when something might be wrong, like extreme hunger or thirst or a blood sugar reading of 300.
If you have recently been diagnosed with type 2 diabetes or are working to manage the disease, here are some helpful tips to make your life a little easier.
If ordered by your provider, check your baseline or fasting blood sugar (FBS) first thing in the morning before eating. This is your roadmap that can help you plan your meals and drinks for the day. The normal FBS level should be between 100-125. If your FBS is above 125, you should be mindful of what you eat and drink during the day until you check your FBS again the next morning.
If your FBS level is above 125, it is important to watch your carbohydrate and sugar intake. For diabetics, consuming anything that contains processed sugar or glucose, including drinks, can elevate blood sugar to the extreme. The amount of carbs or sugars one can consume depends on each individual. Sugary drinks such as soda, sweet tea, processed juice, or alcohol can raise blood sugar levels and lead to hyperglycemia. Similarly, candies, cakes, or cookies containing processed sugar or glucose should be avoided. However, there are plenty of healthy options for type 2 diabetics to consume. Many supermarkets have an entire section devoted to healthy diabetic food options, including artificial sweeteners like monk fruit, stevia, and aspartame, to name a few. Local produce sections offer fresh, green, leafy vegetables and fruits like bananas, berries, melon, citrus, apples, and more that can support a healthy diabetic diet. Remember, portion control is vital to managing diabetes.
There are several ways to manage your food portions, such as using a smaller plate, eating slowly, and reading food labels to understand the recommended serving size. It is also a great idea to use measuring cups and spoons or a kitchen scale to ensure you are eating the correct portion sizes. In addition, you may need to check your blood sugar levels several times throughout the day depending on your doctor's recommendations, so be sure to consult with them.
As a diabetic, it is crucial to maintain a healthy and balanced diet to manage diabetes. One common mistake that people make is skipping meals when blood sugar levels are too high. This can lead to skipping medications for fear of blood sugar levels dropping too low, which can start a dangerous game of cat and mouse. That's why it is important to follow the correct diet and take medications as prescribed by your doctor to keep blood sugar levels stable. If you are struggling to manage your diet and blood sugar levels, consider asking your doctor for a referral to a nutritionist who specializes in diabetic meal planning.
Managing type 2 diabetes may also involve the use of medications to control blood sugar levels. Depending on the severity of the condition, a healthcare provider may prescribe pills or injectables. Commonly used medications in pill form include Metformin, Glipizide, Januvia, and Actos. Long-acting insulin, like Levemir or Basaglar, may be injected once a day to manage blood sugar levels throughout the day. Short-acting insulin like Humalog or Novolog may be taken as needed to lower high blood sugar levels. However, it is essential to remember to eat before taking insulin. Taking short-acting insulin on an empty stomach can cause hypoglycemia, a dangerous and life-threatening condition if not treated immediately.
Managing diabetes requires a combination of a well-balanced diet, medications, and regular exercise.
Engaging in physical activities like walking your dog, biking, swimming, yoga, or running can help to lower blood sugar levels. However, it is important to check your blood sugar levels before exercising and eat beforehand to prevent hypoglycemia. Additionally, losing excess weight can also significantly improve type 2 diabetes.
The good news is that it is possible for some people with type 2 diabetes to manage their condition without certain medications, such as short-acting insulin if they can lose excess weight and adhere to a recommended diet. You may not even need any medication at all, talk to your doctor!
In conclusion, the US is facing a diabetic epidemic due to poor lifestyle choices over the past 70 years, with 29.4 million adults already diagnosed with type 2 diabetes and over 352,000 under the age of 20 diagnosed with type 2 diabetes. With fast food and liquor stores on almost every corner, is it any wonder why? There is hope. With new sustainable whole food choices emerging since the Covid 19 Pandemic, we can introduce healthier eating choices to our younger generations before obesity and type 2 diabetes become an issue with them.
5. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-and-exercise/art-20045697
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