There’s no doubt that Type II diabetes is on the rise in the United States and around the world. If you’ve been diagnosed with diabetes there’s a lot you can do to improve your health. The secret to managing Type II diabetes isn’t necessarily found in a pill. In most cases, the best way to treat/prevent Type II diabetes is to practice healthy habits on a regular basis.
Keep close tabs on your diet.
A healthy diet for people with Type II diabetes should include fresh or frozen fruits and vegetables, whole grains, beans, lean meats, and low-fat or fat free dairy. Try to eat more non starchy fruits and vegetables and fewer starchy foods. Be careful with foods high on the glycemic index like processed foods with white sugar and flour in them. Limit the number of processed foods you eat.
Shedding pounds can help improve blood sugar levels and keep Type II diabetes under control. You also don’t have to lose a lot of weight to make a difference. Just losing 10-15 pounds can lower your glucose levels . In fact, according to the CDC just losing 5-7% of your body weight can help lower your risk of developing Type 2 diabetes.
Where fat is distributed also affects your risk of diabetes. People who carry fat on their belly (apple-shaped body) are more prone to Type II diabetes.People who carry fat in their thighs, hips, and buttocks (pear shaped body) still have health problems but are less prone to diabetes.
Many books and diets try to sell spot reduction a.k.a. losing fat in one spot. Spot reduction is a myth. Most people’s fat acts like layers of an onion. Fat doesn’t disappear from a particular place all at one time. It comes off layer by layer from the whole body. Fat also tends to go from the most recent place it appeared. If your tummy started gaining first – this will be the very last place for the fat to disappear. So don’t be discouraged if you’re not losing belly fat right away, you’re still losing fat and body weight and that’s the important thing.
In some situations, it’s entirely possible to keep Type II diabetes in check without losing a single pound. Regular physical activity has been shown to help manage and treat Type II diabetes. Physical activity causes muscle contractions that pushes glucose out of your blood into your cells. The result is better blood sugar.
The more intense the workout the better. High Intensity Interval Training (HIIT) a training regime that involves alternating between short burst of increased intensity exercise with low intensity exercise may actually be better for your blood sugar than 30 straight minutes of aerobic activity like jogging. The CDC recommends getting at least 150 minutes a week of brisk walking or similar activity. That comes out to about 30 minutes a day for five days. The good news it that you don’t have to do all your physical activity at one time. If you can’t dedicate a 30 minute chunk of your time, try breaking your daily exercise routine into three 10 minute chunks.
Poorly managed stress can make blood sugar levels harder to control. Try relaxation techniques to chase away stress. Top notch stress busters include yoga, tai chi, meditation, massage, and soothing music. As a bonus, you might find focusing on stress management helps you sleep better. Sleeping less than six hours a night has been found to contribute to impaired glucose tolerance, a condition that often proceeds Type II diabetes.
Before starting a diet or exercise routine, check with your provider to ensure you’re choosing the right routine for your body. If you need help managing your diabetes or would like to talk about starting a new diet or exercise program, contact EliteCare at (662) 348-3342. We’ll be happy to schedule an appointment.