Consult a nutritionist or dietitian
People with diabetes know that nutrition plays a vital role in keeping their blood sugar within healthy levels. On the surface, the concept is simple: if you want to lower your blood glucose, then you need to stay away from sugary foods.
This oversimplified principle can make you feel that your diet needs to be bland and boring. However, if you consult a dietitian or a nutritionist, you’ll realize that you can still enjoy food without compromising your health.
That’s why, if your doctor refers you to a nutritionist or dietitian, be sure to contact them. Together, you can work on an individualized meal plan that suits your food preferences, target blood glucose levels, and lifestyle.
Here’s a simple tip: To check your meal, you can use the diabetes plate method. In this guide, ½ of your plate should consist of fruits and vegetables, ¼ should be for whole grains like brown rice, and ¼ of the plate should be filled with lean protein, like skinless chicken or beans.
Develop an exercise routine
In managing type 2 diabetes in adults, remember that staying physically active is also crucial.
Not only does exercise help with your blood pressure and bone and muscle strength, but it also promotes better insulin function and lowers blood glucose.
Here are some points to remember in creating your exercise routine:
- Choose activities that you enjoy. If you like swimming, dancing, or biking, include them in your routine.
- Combine some aerobic exercises and resistance training in your workout. According to experts, they offer better health benefits than either type of activity performed alone.
- Aim for about 30 to 60 minutes of moderate physical activity daily.
- Check your blood glucose level before working out.
- Since physical activities lower blood sugar, you might need to have a snack before exercising.
- Reduce the amount of time that you’re inactive. For instance, if you’re watching TV, try to walk around every 30 minutes.
- Walking is a great form of exercise. Studies show that people who walk for at least 2 hours weekly have a reduced risk of dying from heart disease than those who are physically inactive.
Once you have a general workout routine plan, plan the details with your doctor. Remember: Do not proceed with a fitness plan until you have your doctor’s go-signal.