It frightened me.
When I got my bloodwork with a 13.4 Hemoglobin A1C, I felt so much anxiety. Am I doomed? How am I going to get through this? Is it possible to live well with Type 2 diabetes?
But that faded fast. In fact, on that day, I started living my best life. And you can as well.
Living well with type 2 diabetes is a challenge, but it’s not impossible. You will need to make some lifestyle changes to manage your blood sugar levels. The big ones are changing your diet and exercising more. You may also need to reduce stress in your life. With a little effort, you can live a full and healthy life.
Change your diet to live well with Type 2 Diabetes
No one likes diet advice. In fact, many people tune out when the topic comes up. I was that way. I had to learn the hard way. But making these two changes helped me to live my best life after being diagnosed with Type 2 Diabetes.
Keto Diet
A keto diet is a low-carb, high-fat diet. It significantly reduces carbohydrate consumption and replaces it with fat. This reduction in carbs puts your body in a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Keto diets are very effective for weight loss, diabetes management, and more. However, they can also be challenging to maintain long-term. This is why many people choose to eat clean as a sustainable alternative.
Live well with type 2 diabetes by reducing carbohydrate consumption and choosing healthy fats instead. This will help you maintain a healthy weight, manage blood sugar levels, and live a healthier life overall.
Intermittent Fasting
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
In general, it doesn’t what you eat but rather when you eat. However, for diabetics, we want to limit carbs in our feeding window.
Even if we struggle with eating clean, it can be a helpful tool for people who live with type 2 diabetes. One of the benefits of intermittent fasting is that it can help to reduce blood glucose levels. This is because when you fast, your body starts to burn stored glucose for energy. This can help to regulate blood sugar levels.
In addition, research has shown that intermittent fasting can help with weight loss. This is likely because it helps to increase metabolism and decrease appetite.
Finally, intermittent fasting may also lead to cellular autophagy, which is a process that helps to break down and recycle old or damaged cells. This process can extend your life by helping to prevent the accumulation of harmful toxins and mutations.
Therefore, intermittent fasting is not only a great way to live well with type 2 diabetes, but it may also help you live a longer and healthier life.
Exercise more to live well with Type 2 Diabetes
Insulin resistance is when your body doesn’t use insulin as well as it should. When your body is insulin resistant, it takes more insulin to move sugar into your cells. If your body can’t make enough insulin or use it well, too much sugar stays in your blood. Over time, this can lead to type 2 diabetes.
But you can live well with type 2 diabetes by managing your blood sugar, taking care of your heart, and staying active. Exercise is one of the best ways to improve insulin sensitivity. It also helps to add muscle, which burns more blood sugar.
So, if you’re looking to live well with type 2 diabetes, get out there and start moving!
Weight lifting versus cardio
When it comes to exercise and type 2 diabetes, there’s no one-size-fits-all approach. That’s because the best way to get fit and improve your health may vary depending on your individual goals and needs.
However, research has shown that both weightlifting and cardio can be beneficial for people with diabetes. Weightlifting can help to improve insulin sensitivity. Cardio can help to burn more calories in a shorter time.
Ultimately, the best type of exercise for you is the one that you enjoy and will stick with. Getting active at first is more important that the specific activity. So try out different types of exercise and see what works best for you.
And remember, exercise is not going to be what helps you lose weight. As important as it is to get healthier, diet is far more important to weight loss. So make sure to talk to your doctor or dietitian about the best way to eat well with diabetes.
Bonus tip: Exercise on an empty stomach
Working out fasted has been shown to have many benefits, including increased fat burning and improved metabolism. When you work out while fasting, your body is forced to use stored fat for energy. This can lead to greater weight loss over time.
In addition, fasting before exercise helps to improve insulin sensitivity, which is beneficial for those who live with type 2 diabetes. Improved insulin sensitivity helps the body to better process sugar.
While there are several benefits to working out while fasted, it’s important to listen to your body and not overdo it. If you feel lightheaded or dizzy during your workout, be sure to stop and refuel with a healthy snack or meal.
Reducing stress to live well with Type 2 Diabetes
Stress is a common trigger for type 2 diabetes. When you’re stressed, your body releases cortisol, a hormone that can cause blood sugar levels to rise. Over time, high blood sugar levels can lead to insulin resistance, which is a major factor in the development of type 2 diabetes.
Furthermore, stress can have a major impact on our cravings and eating habits. When we’re stressed, we tend to reach for unhealthy comfort foods that are high in sugar and carbohydrates.
These foods give us a temporary boost of energy. In the long run, they can also lead to weight gain. Over time, the extra weight can put us at risk for type 2 diabetes. That’s why it’s so important to find healthy ways to manage stress.
Meditation
Meditation is one of the most effective stress-reduction techniques. It helps you to focus on the present moment and let go of thoughts that are stressing you out.
As a result, you’ll feel more relaxed and be less likely to experience spikes in blood sugar levels. In addition, meditation can help to improve sleep quality and increase overall well-being.
Meditation can take several forms. Many people think of sitting in silence. But that’s not the only way to meditate. You may find prayer to be a powerful way to meditate. Likewise, journaling allows many people to center themselves at the end of the day. For others, yoga or other meditative physical practices are ideal. Try them out to find what suits you best.
Exercise
We’ve talked at length about exercise already. But another superpower of exercise is reduced stress. This is in part due to the way exercise places physical stress on our bodies. That allows our minds to release the mental stressors that plague us. In addition, the increased blood flow to the brain enables better cognition. And that improved thinking can help us solve the problem stressing us.
Get a good night’s sleep
Getting a good night’s sleep is one way to help reduce stress and improve your overall health. When you sleep, your body regenerates cells and cleanses the brain. These processes are essential for maintaining a healthy body and mind.
If you are struggling to get a good night’s sleep, there are a few things you can do to improve your sleep habits.
First, try to go to bed at the same time every night and wake up at the same time each morning. This will help regulate your internal clock and make it easier to fall asleep.
Second, create a relaxing bedtime routine that includes winding down for 30 minutes before going to bed. This could include reading or taking a bath.
Lastly, avoid watching television or using electronic devices in bed, as the blue light emitted by these devices can make it harder to fall asleep. By following these tips, you can live well with type 2 diabetes and get the restful sleep you need to stay healthy and stress-free.
Frequently asked questions about living well with type 2 diabetes
Does type 2 diabetes reduce life expectancy?
Yes. Studies show that people with type 2 diabetes live shorter lives. This is due to several factors. Many people diagnosed with type 2 diabetes are also obese. Obesity is associated with several conditions that shorten lifespans. In addition, diseases like COVID-19 impact diabetics more severely. Finally, high blood sugar levels worsen infections. This can lead to more serious disease, and even amputation of limbs.
What happens if you don’t treat type 2 diabetes?
High blood sugar levels has several negative impacts on health. As mentioned above, infections take longer to heal. In addition, diabetes can wreck small delicate blood vessels. That can cause kidney and liver damage. Many diabetics require dialysis due to kidney problems. More than that the blood vessels in the retina can degrade. That can lead to blindness and other visual impairment. Heart disease and stroke are common complications of diabetes. Finally, untreated diabetes can lead to higher risk of pancreatic cancer.
Can type 2 diabetes be reversed?
Yes. Many diabetics can reverse their condition. Within six months of my own diagnosis, my A1C hemoglobin returned to normal ranges. And a little over a year later, my primary care physician agreed that I was no longer diabetic. That doesn’t mean you are free to stop eating healthy and exercising. I currently maintain my blood glucose levels just with diet, exercise and living well. I still check, because I know I still have risk of recurrence.
Concluding thoughts on how to live well with type 2 diabetes
Dealing with a type 2 diabetes diagnosis can be tough. But by making some lifestyle changes and paying attention to your diet, exercise, stress levels, and sleep habits, you can live well with the condition. These changes will improve your quality of life. More than that these skills will help you to better manage your diabetes. In fact, some people have been able to reverse their diagnosis.
No matter what your goals are, remember that you can live well with type diabetes. The key is to find what works for you and stick with it. With a little effort, you can take control of your diabetes and enjoy a healthy and happy life. Thanks for reading! I hope this was helpful. Please feel free to share your thoughts or experiences living with type diabetes in the comments below. And be sure to check back for more posts on how to overcome diabetes.
