January 27, 2022

Lifestyle Changes After Diabetes Diagnosis

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A diagnosis of type 2 diabetes can be scary, as many equate it with a lifetime of medication, monitoring blood sugar, and potential suffering.

And while poor lifestyle choices are often a contributing factor of type 2 diabetes, it isn’t all downhill after a diagnosis.

Center’s Health Care has five lifestyle changes you can adopt to improve your condition or even possibly reverse it.

  1. Drop Some Weight

Losing weight will help your natural insulin production, as your body has to work harder to produce the hormone if there’s more body weight. Doctors say even a 5 to 10% decrease in body weight can make a big difference, so that’s an attainable goal.

  1. Drink More Water

Water, herbal tea, and decaffeinated coffee (caffeine dehydrates the body) can all help lower blood sugar levels by a simple concept—more hydration waters down blood sugar levels. Divide your body weight in half and try to drink that amount (in ounces) each day.

  1. Boost Your Exercise

Similar to losing weight, a little exercise can make a big difference. Experts say work in 10 minutes of strength-training, 10 minutes of cardio, and 10 minutes of stretching into your day—and it all doesn’t have to be done at once.

  1. Get Your Fill of Protein

Protein can help maintain muscle mass (which is a problem for diabetics) and also helps regulate blood sugar. Fish, white meat, and lean beef are great options, and opt for snacks like almonds and peanut butter to get a protein boost in between meals.

  1. Consult a Dietician

Avoiding carbs entirely isn’t the best thing to do when you’re diabetic because that can bring on nutritional deficiencies and low blood sugar. After a diagnosis, it’s best to make an appointment with a registered dietician to work on a plan to optimize what you eat and to also set weight-loss goals (if needed) that were discussed above.

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