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The Secrets to Control Type-2 Diabetes Successfully

Type-2 diabetes is one of the most common health disorders in the world. In fact, over 462 million people in the world are currently battling type-2 diabetes, which roughly amounts to 6% of the total world population. To put it into perspective, one in every 16 people are suffering from this condition.

However, the good news is, type-2 diabetes is reversible. Though you can’t completely relieve yourself from its clutches, with proper discipline and care, you can slacken the grip wide enough to return to your normal life.

If you’re currently grappling with this medical condition, here are some tips that can help you manage it effectively.

Keep a Check on Your Blood Sugar

This goes without saying, keep a regular check on your blood sugar level. Even after following all the above steps, your blood sugar level may still drop down or increase unexpectedly. That’s why it’s best to have a glucose monitor at you all times.

Also, make sure you can administer insulin on the go. Investing in an insulin pen needle can help you out. These modern pen devices have many advantages over the conventional needle and syringe method. For one, the comfort and user-friendliness of insulin pen needles make the administration of insulin convenient.

All in all, they offer unmatched ease and flexibility of administering insulin, which, in a busy lifestyle, can help diabetic patients control their condition with way less effort and stress.

Manage your Weight

It’s no secret that losing weight is essential to control diabetes. In fact, according to WHO, over 90% of type-2 diabetes patients are overweight, which proves that the relationship between being overweight and diabetes is causation rather than correlation. Excess body fat makes the body resistant to the effects of insulin. This resistance can make blood glucose management.

As you may already know, there are two ways you can go about managing weight – exercising and dieting. You can also use a healthy mix of both. Let’s discuss them.

Follow a Strict Diet

According to many studies, dieting is hands-down the fastest way to cut your weight. And there’s a simple trick to it.

According to your body composition, you only require a certain number of calories in your day for your bodily functions. Let’s say this amount is X. If you consume anything above X calories, you gain weight. Essentially, your body is in a state of caloric surplus.

Conversely, if you consume fewer calories than X, you are in a state of caloric deficit, and your body will, hence, lose weight.

Technically, you can consume anything as long as you maintain a caloric deficit, and you’ll still lose weight. However, to efficiently tackle type-2 diabetes, it’s best to consume more of certain foods and cut back on others.

For instance, cutting calories is no easy feat. To pull it off, you need to essentially eat less, which can leave you hungry. But high-fibre food can solve this problem for you, as they are food champions when it comes to satiating hunger. Protein is also great at doing this. But while consuming protein, make sure it comes from low cholesterol, low-fat lean meat or a plant-based source.

As for carbs, it’s best to consume pick wholegrain, slow-digesting sources. And make sure you balance it out with a generous dose of high-fibre fruits and vegetables.

As for what not to eat, you may already know sugar is off the table for people with diabetes. Other than that, it’s best to stay off saturated fats and processed foods.

Exercise Regularly

Another sure-shot way of maintaining your weight is exercising. It minimises the risk of strokes, cardiovascular attacks, and nerves and promotes overall health can well-being. Also, exercise provides benefits independent of weight loss.

For instance, being active helps your body respond well to insulin, allowing for better blood sugar management. According to the American Diabetes Association, 150 minutes of mild to vigorous exercise every week can spell wonders for diabetic patients.

Also, exercise is excellent to reduce mental stress. When you take stress, your body releases cortisol, which bumps up your blood sugar. It also increases your appetite, thereby inducing a craving for sugary and fatty foods. But when you exercise, your body releases endorphins, which is known for brightening your mood and relieving stress.

If you’re overweight, the best place to start is walking. You’ll be surprised how effective this exercise can be earlier. However, after you’ve shed some kilos, you’ll need to move on to more demanding exercises, as your body will grow accustomed to walking and will shed weight slower. Running, cycling, swimming, aerobics, yoga, and Zumba are excellent next steps in the exercise journey.

Parting thoughts

By following the tips mentioned above, you can counter type-2 diabetes effectively, keep it at bay, and effortlessly return to your every day, stress-free life.

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