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Decoding Type 2 Diabetes: Strategies for Prevention and Control

Updated: Aug 14, 2023

Type 2 Diabetes Uncovered: Your Guide to Prevention and Control


Hey Team,

Sign that says Diabetes
Prevention, Control, Reversal?

Welcome back to our weekly series from Diabetic Guide. This week, we're focusing on Type 2 Diabetes, a condition that's largely preventable and controllable with the right lifestyle choices.




Understanding Type 2 Diabetes


Type 2 diabetes is a chronic condition that affects the way your body metabolizes sugar (glucose), your body's main source of fuel. With Type 2 diabetes, your body either resists the effects of insulin — a hormone that regulates the movement of sugar into your cells — or doesn't produce enough insulin to maintain normal glucose levels.

It's important to remember that everyone has blood sugar, and everyone is at risk. However, most forms of Type 2 diabetes are reversible with the right lifestyle changes and medical treatment. But even if you manage to reverse your diabetes, it's crucial to maintain healthy habits because there's always a chance for the condition to return.


Prevention of Type 2 Diabetes


The good news is that Type 2 Diabetes is largely preventable. Here are some strategies to reduce your risk:

  1. Maintain a Healthy Weight: Being overweight increases the risk of Type 2 Diabetes. Losing even a small amount of weight can help reduce this risk.

  2. Eat Healthily: Choose foods low in fat and calories and high in fiber. Focus on fruits, vegetables, and whole grains.

  3. Stay Active: Regular physical activity can help prevent Type 2 Diabetes by keeping you at a healthy weight and helping your body use glucose more efficiently.

These prevention strategies align with the concept of investing in your health, which we discussed in a previous newsletter. Just like financial investments, the efforts you put into your health today can yield significant benefits down the line. Taking control of your health is a powerful step towards preventing and managing Type 2 diabetes.


 


Managing Type 2 Diabetes


If you've been diagnosed with Type 2 Diabetes, here are some strategies to manage your condition:


1. Monitor Your Blood Sugar: Regular self-checks of your blood sugar level can help you manage your diabetes day by day and understand how diet, activity, and stress affect your blood sugar levels.

2. Healthy Eating: A dietitian can help you create a meal plan that fits your health goals, food preferences, and lifestyle.

Hard-Boiled Eggs

One large hard-boiled egg provides 6.3 grams of protein, which is helpful for diabetes because it helps prevent your blood sugar from rising too high after you eat. You can enjoy a hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole.

Yogurt with Berries

The antioxidants in berries may reduce inflammation and prevent damage to cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar levels. Additionally, berries are a great source of fiber. For example, a 1-cup (150-gram) serving of blueberries provides 3.6 grams of fiber.

Avocados

Avocados are extremely healthy. They’re high in fiber and healthy fats that can help you feel full and satisfied.

Chickpeas

Chickpeas, also known as garbanzo beans, are an excellent source of protein and fiber — both of which can help manage blood sugar levels.

Almonds

Almonds are very nutritious and convenient to snack on. A 1-ounce (28-gram) serving of almonds provides more than 15 vitamins and minerals, including 32% of the recommended daily intake for manganese, 19% for magnesium and 17% for riboflavin.

Veggies and Hummus

Veggies and hummus are a very diabetes-friendly snack. Hummus is made from chickpeas, olive oil and garlic, which can help reduce inflammation and improve heart health.

Popcorn

Popcorn is a very healthy whole grain snack that is high in fiber and volume, both of which can help you feel full. However, avoid popcorn products that contain added sugars and unhealthy fats.

Fruit and Nut Butter

Fruits are high in fiber and nutrients, making them a great snack for people with diabetes. Pairing fruit with a high-protein food like nut butter can help prevent spikes in blood sugar and keep you feeling full and satisfied.

Chia Seed Pudding

Chia seeds are extremely healthy for people with diabetes. They’re packed with fiber, protein, omega-3 fatty acids and various micronutrients.

Roasted Chickpeas

Roasted chickpeas are a delicious and healthy snack. You can roast them in the oven with some olive oil and your favorite spices.


Remember, it's important to monitor your portion sizes and avoid snacks that are high in added sugars and unhealthy fats.


3. Regular Exercise: Regular physical activity can help lower your blood sugar level and boost your sensitivity to insulin.

  1. Beginner Exercise Routine

    1. Warm-Up (5 minutes): Start with a brisk walk or light jog to get your muscles warmed up.

    2. Squats (10 reps): Stand with your feet hip-width apart. Bend your knees and lower your body as if you were sitting in a chair. Keep your knees over your ankles as you lower. Push back up to standing.

    3. Wall Push-Ups (10 reps): Stand about arm's length from a wall. Place your hands on the wall at shoulder height. Bend your elbows and bring your chest towards the wall. Push back to the starting position.

    4. Leg Lifts (10 reps each leg): Stand behind a chair for support. Slowly lift one leg straight back without bending your knee or pointing your toes. Lower the leg back down.

    5. Arm Curls (10 reps): Hold a pair of light dumbbells at your sides, palms facing forward. Bend your elbows and lift the weights towards your shoulders. Lower them back down.

    6. Cool Down (5 minutes): Finish your workout with some gentle stretching and deep breathing.



 


Remember, Type 2 Diabetes is a manageable condition, and with the right lifestyle choices, you can lead a healthy, normal life.


As always, if you have any questions or need assistance, feel free to reach out to us at thediabeticguideco@gmail.com.


Best Regards,

Joel

Diabetic Guide Team


Share this email with friends and family who might benefit from this information. Let's spread awareness together!


Please note that this information is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition

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