Can’t keep type 2 diabetes under check? Here are 5 ways to sort you out

Diagnosed with type 2 diabetes, but don’t know how to go about controlling your blood sugar levels? Give this one a read to know it all.
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Karela has multiple health benefits. Image courtesy: Shutterstock
Team Health Shots Updated: 11 Oct 2023, 18:22 pm IST
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Have regular visits to the doctor become heart shattering? Hey, come on don’t lose hope. Type 2 diabetes is common and can be managed.

Instead of panicking and worrying about this disease, it’s time to focus on leading a healthy lifestyle. And even before that, you should understand what type 2 diabetes is.

Here’s what type 2 diabetes does to your body
Our pancreas produces a hormone called insulin that helps cells convert glucose, a type of sugar, from food that we eat into energy. In the case of type 2 diabetes, insulin is being produced but the cells in your body are not using it the way it should.

The symptoms of the disease include being thirsty, urinating frequently, blurry vision, fatigue, wounds not healing easily, hunger, weight loss, poor immunity, numbness or tingling in hands or feet among others.

Now that you know, here are 5 healthy habits that you should start following to help keep type 2 diabetes:

1. Being overweight is a complete no-no, so keep your weight in check
Now this includes following a healthy diet regime and cutting down on sugary stuff–you should do whatever it takes to keep your weight in check.

Keeping your weight under control should be your priority if you have type 2 diabetes. Image courtesy: Shutterstock.

According to a study by Harvard School of Public Health, being overweight or having excess weight is one of the most important causes of type 2 diabetes. Being overweight increases a person’s chance of developing diabetes by 20 to 40 times.

The research has found out that by losing seven to 10% of their present weight, people can cut the chances of developing type 2  diabetes by half.

2. Exercise regularly and keep at it
Keep yourself active by hitting the gym, doing yoga, playing sports, or whatever else you deem right

A study published in the journal The Diabetes Care suggests that exercise fuels your metabolism and convert unused glucose into energy, hence lowering down the blood glucose levels in your body.

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For you jogging, running, cycling, and swimming are some of the best exercises to stay fit.

Exercise releases endorphins
Exercise = Healthy you. GIF courtesy: Giphy

3. If you consume alcohol then here’s a heads up for you
Moderation is the key ladies as it can amp up the sugar levels in your body.

A study done by the American Diabetes Association has concluded that moderate consumption of alcohol may help reduce the risk of type 2 diabetes. But if you indulge in binge drinking and high alcohol consumption then it may also enhance the risk of type 2 diabetes.

4. Whenever hungry grab a yogurt
Well, it’s a healthier option as opposed to those calorie-rich cookies and other fast foods–which by the way are rich in sugar too.

Take this quiz to know just how bad sugar can be for you

According to a Harvard study, eating one additional serving of yogurt a day is linked with an 18% lower risk of type 2 diabetes. According to researchers, yogurt’s probiotics help improve insulin sensitivity and reduce inflammation.

5. This one is a little obvious but please avoid junk food
Did we just hear your heart skipping a beat? Relax, we are not saying to ban it completely but yes you have to keep that junk away from you as long as possible.

The study published by The Physiological Society has found out that consumption of a high-fat diet increases the blood sugar levels. The worst part is that after a point you won’t be able to control it.

So ladies, it’s time to take charge of your life and don’t let type 2 diabetes run the show for you.

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