Q. How to cure type 2 diabetes with diet and exercise?

Answered by Secondmedic Expert

Managing type 2 diabetes through diet and exercise can make a big difference in your health. Here's a detailed guide in plain language:

1. Understand Your Diet: First off, let's talk about food. Aim for a balanced diet that's rich in vegetables, fruits, lean proteins, and whole grains. Try to avoid processed foods, sugary drinks, and foods high in saturated and trans fats.

2. Watch Your Portions: Keep an eye on how much you're eating. Even healthy foods can cause blood sugar spikes if you eat too much. Consider using smaller plates and bowls to help control portion sizes.

3. Focus on Carbs: Carbohydrates can have a big impact on blood sugar levels. Opt for complex carbs like whole grains, fruits, and vegetables, which are digested more slowly and cause smaller spikes in blood sugar compared to refined carbs like white bread and sugary snacks.

4. Choose Healthy Fats: Not all fats are bad! Healthy fats found in foods like avocados, nuts, seeds, and olive oil can actually improve insulin sensitivity and help manage blood sugar levels.

5. Include Protein: Protein is important for building and repairing tissues, and it can also help stabilize blood sugar levels. Include sources of lean protein like chicken, fish, tofu, beans, and legumes in your meals.

6. Mind Your Sugars: Cut down on added sugars as much as possible. This means limiting sweets, desserts, sugary snacks, and sweetened beverages. Opt for naturally sweet foods like fruits instead.

7. Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to overeating. Plus, staying hydrated can help regulate blood sugar levels.

8. Be Smart about Snacking: If you need a snack between meals, choose wisely. Opt for nutrient-rich options like raw veggies with hummus, a handful of nuts, or Greek yogurt with berries.

Now, let's talk about exercise:

1. Find Activities You Enjoy: Exercise doesn't have to be a chore. Find activities you actually enjoy doing, whether it's walking, swimming, dancing, biking, or playing a sport. The key is to get moving regularly.

2. Start Slow: If you're not used to exercising, start slow and gradually increase the intensity and duration of your workouts. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Mix It Up: Keep things interesting by mixing up your routine. Try different types of exercises to work different muscle groups and prevent boredom.

4. Include Strength Training: In addition to aerobic exercise, include strength training exercises in your routine. Building muscle can improve insulin sensitivity and help control blood sugar levels.

5. Be Consistent: Consistency is key when it comes to exercise. Make it a habit to be active every day, even if it's just a short walk around the block.

6. Listen to Your Body: Pay attention to how your body feels during and after exercise. If something doesn't feel right, ease up or take a break. It's important to exercise safely to prevent injuries.

Remember, managing type 2 diabetes with diet and exercise is a lifelong commitment. Be patient with yourself and celebrate small victories along the way. And don't hesitate to reach out to a healthcare professional for personalized advice and support.