To manage your type 2 diabetes, follow these rules of life. Don't put your health on hold .
Do you have type 2 diabetes? Like everyone who has it, you don't experience any symptoms. This is no reason to stand idly by. By taking charge, you can do a lot to lower your blood sugar, stay fit, and take an active role in your treatment. A winning investment in the long term!
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Rule n ° 1: activate!
This is recommendation number 1: increasing your physical activity allows you to lower blood sugar levels, lose some weight (or at least not gain it) and keep yourself in good health. general health. In early stage diabetes, physical activity is even as effective, if not more, than medication.
However, it is sometimes difficult to free up time for sports. And let's be honest, physical activity is often a chore! It is usually enough to take the first step to get a taste: moving reduces stress levels and can be a real source of pleasure, even a way to recreate social ties.
Here are some recommendations to get started smoothly:
.Start by stepping up daily activity, such as taking the stairs and going shopping on foot rather than in the car. Note that 20 minutes of walking, in addition to the usual activity, may be enough to lower blood sugar.
.Indulge yourself freely in activities like gardening or dog walking, which allow you to walk more or, at least, not to sit. Hiking clubs or even mushroom picking are all good excuses to get out of the house.
Little by little, you will be able to turn to a real sport, such as swimming, cycling, brisk walking, water aerobics… The easiest way to stay motivated? Register for a group activity at a fixed time. It's up to you to find the activity that suits you best.
.Eat better without depriving yourself too much
It sounds obvious, but it's worth remembering: a good diet is key to lowering blood sugar and preventing diabetes from getting worse. The specialists are clear: losing 5% of your weight can be enough to considerably improve the sugar level, because this amounts to losing about 15% of body fat. However, there is no question of going on a drastic diet.
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The goal is to learn to eat better and adopt a healthy and balanced diet over the long term.
The basic rules? Eat three sufficiently large meals a day, mixing the different food groups and refraining from snacking. Consulting a nutritionist can help pinpoint bad habits and build a healthier eating plan, which mainly involves:
.Limit the intake of fats , especially saturated fats of animal origin, such as butter, cold meats, fatty meats, and favor olive oil and other unsaturated vegetable fats.
.Limit sugar intake , although not all sugary foods have the same effect on blood sugar, some having a higher "glycemic index" than others.
Avoid cooked dishes that are too salty, and favor foods that are less processed as possible.
.Consume more fruits and vegetables , avoiding grapes and bananas, which have a strong “sweetening” power.
Prefer whole grains to refined grains.
.Follow your treatment to the letter
As with all chronic diseases for which we do not feel the symptoms, it is difficult to comply with the length of the prescriptions of doctors against type 2 diabetes. Moreover, the figures show it: poor "adherence" to treatment concerns half of diabetics.
The consequences are easily measurable: About half of people with type 2 diabetes fail to meet blood sugar targets needed to protect them from complications (Entred 2007 study). Diabetes requires daily and lifelong treatment!
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But beware : no need to feel guilty if you forget your tablet from time to time, it happens to everyone. On the other hand, it is better to put all the chances on your side and try to forget as few doses as possible. Here are a few tips:
Try to associate taking the medicine with a daily activity, such as brushing your teeth, having breakfast, etc.
Use alarms on the phone, or even the many smartphone apps that help manage treatments.
Talk to your doctor about the side effects of drugs to play down them and understand how molecules work. If you are uncomfortable with your treatment, say so! Several drugs exist and it is possible to change them.
Try self-monitoring to better act on the disease
The self-monitoring is aptly named: it is self-measured blood sugar through a portable player that can analyze a drop of blood from the fingertip. It is a mandatory practice for people with type 1 diabetes or type 2 diabetes, treated with insulin. It is not routinely recommended in people with type 2 diabetes and being treated with oral antidiabetic drugs.
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However, if you're struggling to become aware of your condition, keep up with your treatment, or meet your blood sugar goals, self-monitoring can help you on a number of fronts:
It helps to motivate oneself to become an actor of the treatment, because it allows to know almost directly the effects of a drug, but also of a food or a physical activity on the glycemia.
It guides the doctor in the choice of treatments and the adjustment of the doses, which allows a better comfort in the initiation of the treatment.
It is very useful in helping to prevent hypoglycemia when taking sulfonylureas or glinides, a special type of anti-diabetic medicine that can cause hypoglycemia, especially in the late afternoon.
Warning !
Self-monitoring should not become an obsession or a source of anxiety. It should be seen as a tool that makes it possible to become aware of the reality of diabetes (the symptoms of which we do not feel), and the effects of a dietary gap or physical efforts which, even moderate, are very profitable. One to 4 blood sugar readings per week are sufficient. You can record the values in a notebook so that you can better discuss with your doctor any adjustments that need to be made.
Surround yourself well and stay positive
Diabetes is not a mild disease: there is no cure and the complications can be serious.
In order to maintain morale and play a proactive role in the treatment of your condition, it is imperative that you get all the support you will need. Do not hesitate to tell your family or friends, but also to people who are also affected by type 2 diabetes.
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