Effective Ways to Lower Type 2 Diabetes, Follow These Simple Steps

Kapanlagi.com - Type 2 diabetes is a chronic condition that affects how our body processes blood sugar (glucose). This disease often arises due to unhealthy eating patterns, lack of physical activity, and genetic factors. If not managed properly, type 2 diabetes can increase the risk of various serious complications, such as heart disease, kidney disorders, and nerve problems.

However, don’t worry! Health experts believe that lifestyle changes can be the key to controlling blood sugar levels and preventing more severe complications. Adopting a healthy diet and exercising regularly has proven to be very effective for type 2 diabetes patients in maintaining stable blood sugar levels.

Additionally, it is also important to use medications as prescribed by doctors and to monitor blood sugar levels regularly. With these simple steps, we can manage type 2 diabetes more effectively.

1. Setting Up a Healthy Eating Pattern

Controlling type 2 diabetes can start with a simple yet effective step: improving your diet. What we consume has a significant impact on our blood sugar levels. Fiber-rich foods like vegetables, fruits, and whole grains can be our best friends, as they slow down the absorption of glucose into the blood.

Choose complex carbohydrates like oatmeal and brown rice to maintain blood sugar stability. Don't forget to limit sweet foods, sugary drinks, and high-sugar processed products, and shift your choices to safer artificial sweeteners like stevia or sorbitol.

Additionally, pay attention to portion sizes and meal schedules; eating in smaller portions but more frequently can help keep blood sugar levels balanced throughout the day, while avoiding overeating, especially at night, is a wise step for your health.

2. Routine Exercise and Staying Active

Physical activity is not only enjoyable, but it is also key to controlling blood sugar levels and improving insulin sensitivity, especially for diabetes sufferers.

Try aerobic exercises such as walking, cycling, swimming, or jogging, aiming for at least 30 minutes each day or a total of 150 minutes per week.

Additionally, don't forget about resistance training such as weight lifting or yoga, which can help increase muscle mass, allowing the body to utilize glucose more efficiently.

And remember, avoid the habit of sitting too long! Try to stand or walk every 30 minutes to keep your body active and healthy.

3. Using Medications as Prescribed by a Doctor

For some type 2 diabetes sufferers, simply changing lifestyle may not be enough to keep blood sugar levels stable. In such situations, doctors will prescribe the appropriate medications to help.

One of them is Metformin, which functions to reduce sugar production by the liver and increase the body's sensitivity to insulin. Additionally, there are insulin-stimulating medications such as sulfonylureas and glinides, which encourage the pancreas to produce more insulin.

Also, there are medications that slow down sugar digestion, such as GLP-1 receptor agonists and SGLT2 inhibitors, which work by slowing the digestion process and increasing sugar excretion through the kidneys, thus helping to control blood sugar levels more effectively.

4. Regular Blood Sugar Monitoring

Managing blood sugar levels is not just about maintaining a healthy diet and exercising regularly; it also involves careful monitoring through routine check-ups. For diabetes sufferers, it is important to use a self-blood glucose testing device every day, especially before and after meals or exercise, to maintain stable blood sugar levels.

In addition, periodic HbA1c tests play a significant role in providing a comprehensive picture of blood sugar levels over the past three months, helping doctors assess how effective the treatment is.

Equally important, additional health checks—such as kidney function, cholesterol levels, and eye health—should also be performed to prevent complications that may arise in the future.

5. Losing Weight If Necessary

Being overweight is one of the main causes of type 2 diabetes, so losing weight is not just an aesthetic goal, but an important step to improve insulin sensitivity and lower blood sugar levels.

Gradual weight loss, even just 5-10% of total body weight, can have a significant impact on diabetes management. If you face challenges in this process, do not hesitate to consult with a doctor or nutritionist to get the right plan.

In cases of obesity with a high body mass index (BMI), bariatric surgery can be an option to help control diabetes. Remember, even small weight loss can greatly contribute to your blood sugar regulation.

Additionally, it is important to manage stress through yoga or meditation, as well as ensuring adequate sleep, around 7-8 hours per night, to keep the risk of type 2 diabetes low.

6. Can type 2 diabetes be completely cured?

7. What foods should be avoided by people with diabetes?

Type 2 diabetes cannot be completely cured, but it can be managed with a healthy lifestyle.

8. How often should I check my blood sugar levels?

Foods high in sugar, processed carbohydrates, as well as saturated and trans fats should be avoided.

(kpl/rmt)