Diabetes type 2 requires you to control your blood sugar levels properly and to avoid spikes. This is because the condition exposes you to the risk of strokes, heart disease, and other chronic conditions. These conditions are life-threatening and in most cases, lead to the death of the affected individual.
Therefore, it is important that you live a lifestyle that will ensure you avoid complications of diabetes such as heart disease. This lifestyle can include consuming healthy foods like fish, eggs, fibers, and others as well as exercising, drinking a lot of water, and more.
Strategies to fight diabetes type 2
Cinnamon is a sweet spice that has powerful antioxidant activity. Numerous controlled studies have revealed that the spice can reduce levels of blood sugar and improve the sensitivity of insulin. Long-term control of type 2 diabetes normally depends on measuring hemoglobin A1c that shows your average levels of blood sugar over two to three months.
In a single study, patients of type 2 diabetes who consumed cinnamon for three months experienced more than 200 percent reduction in hemoglobin A1c than those who experienced standard care. Other ten studies discovered that cinnamon could also reduce levels of cholesterol and triglyceride.
Moreover, you require limiting your cassia cinnamon consumption to under one teaspoon per day. It contains coumarin, which is related to health issues at higher doses. On the contrary, Ceylon cinnamon has minimal coumarin.
2. Eggs and Fatty Fish
Eggs offer amazing health benefits and are ideal for keeping you full for an extended period. Regular consumption of eggs can reduce the risk of diabetes type 2 as well as heart disease. Eggs reduce inflammation, increase your levels of good HDL cholesterol, change the shape and size of your bad LDL cholesterol, and improve the sensitivity of insulin.
In a particular study, individuals with type 2 diabetes who ate two eggs every day as part of a regimen high in protein experienced improvements in levels of blood sugar and cholesterol. Moreover, eggs are one of the greatest sources of zeaxanthin and lutein, which are antioxidants that safeguard your eyes from diseases.
Just make sure you consume whole eggs. The egg benefits result from the nutrients present in the yolk as opposed to the white.
On the other hand, fatty fish is also very healthy. Mackerel, anchovies, salmon, herring, and sardines are perfect sources of the omega-3 fatty acids EPA and DHA, which offer excellent benefits for your heart. Obtaining these fats in sufficient amounts regularly is particularly significant for people with diabetes type 2 who have a high likelihood of getting stroke and heart disease.
EPA and DHA safeguard the cells lining your blood vessels, improve the functioning of your arteries after a meal, and minimize markers of inflammation. According to some observational studies, individuals who consume fatty fish regularly have a reduced risk of heart failure and have less likelihood of dying from heart disease.
Research also shows that fish has a significant impact on the reduction of inflammatory markers and triglycerides in a two-month study. Fish is also an excellent source of protein that is high in quality that increases your satiety as well as your metabolic rate.
3. Use Extra-Virgin Oil
Extra-virgin oil is highly beneficial for the health of your heart. It has oleic acid, which is a monounsaturated fat that improves HDL and triglyceride levels in people with diabetes type 2. It can also improve the levels of the GLP-1 fullness hormone.
According to studies researching on different kinds of fat, olive oil was revealed to be the only type of fat with the ability to reduce the risk of heart disease. Olive oil also has polyphenols antioxidants that safeguard the cells lining the blood vessels, reduce blood pressure, prevent the damage of LDL cholesterol by oxidation, and minimize inflammation.
Extra-virgin oil is not refined and has the antioxidants and other minerals that make it healthy. Make sure you buy extra-virgin oil from a source that is reputable because numerous olive oils are combined with cheaper oils such as soy and corn.
4. Consume Flax Seeds
Flaxseeds are exceptionally healthy foods. A part of their insoluble fiber consists of lignans that can reduce the risk of heart disease and boost the control of blood sugar. A particular study involving individuals with diabetes type 2 who consumed flaxseed lignans for three months saw a significant increase in hemoglobin A1c in the participants.
Another study discovered that flaxseeds could minimize the risk of getting strokes and possibly decrease the dosage of medication required for the prevention of blood clots. Flaxseeds are rich in viscous fiber that improves the health of your gut, feelings of satiety, and insulin sensitivity.
Since your body cannot absorb whole flaxseeds, be sure to grind them or buy ground seeds. It is also critical to keep the seeds tightly sealed in the fridge so that they don’t go rancid.
5. Eat Squash
Squash is a top healthy vegetable for people with diabetes type 2. Winter varieties of squash contain a hard shell and include butternut, pumpkin, and acorn. On the other hand, summer squash contains a soft peel that is edible and includes Italian squash and zucchini among others.
Similar to many other vegetables, squash has beneficial antioxidants. Numerous types of winter squash have high levels of zeaxanthin and lutein that safeguard against macular degeneration and cataracts. Animal studies involving squash extracts have shown a decrease in insulin levels and obesity.
A particular study discovered that individuals with diabetes type 2 who consumed a winter squash variety faced a significant reduction in levels of blood sugar. But keep in mind that winter squash has more carbohydrates than summer squash.
For instance, a cup of cooked pumpkin has nine grams of digestible starch while a cup of cooked zucchini has three grams of digestible starch.
6. Control the Intake of Carbs
Your body breaks down carbohydrates into sugars, especially glucose before the insulin takes the glucose into cells. When you consume excess carbs or have low levels of insulin, this process does not work, and your levels of blood glucose go up. But there are many things you can do about it.
According to the American Diabetes Association, it is recommended that you control your carb consumption through the use of a food exchange system or by counting them. Studies have shown that these methods can assist people with type 2 diabetes to plan their meals properly. In turn, it assists in the improvement of blood sugar control.
Numerous studies also reveal that a diet low in carbs aids in reducing levels of blood sugar and avoiding spikes in blood sugar. Moreover, a diet low in carbs can assist in controlling levels of blood sugar in the long term.
7. Workout Regularly
Regular exercise can assist you in losing weight and increasing the sensitivity of your insulin to help you fight type 2 diabetes. Increased sensitivity of your insulin means that your cells can better utilize the available sugar in the bloodstream. Exercise also assists your muscles to utilize blood sugar for muscle contraction and energy.
In case you have trouble with the control of your blood sugar, you need to check your levels routinely. This will aid you in learning how to respond to various activities and prevent spikes of your blood sugar levels. Great exercise forms include weight lifting, running, dancing, swimming, brisk walking, biking, hiking, and more.
8. Drink a Lot of Water
Drinking sufficient water can assist you in keeping your levels of blood sugar within healthy limits. It will prevent dehydration. In addition, it will also prevent your kidneys from flushing out extra blood sugar via urine.
Research shows that individuals with type 2 diabetes who drink a lot of water have a minimized risk of developing high levels of blood sugar. Regular intake of water re-hydrates your blood, reduces the risk of type 2 diabetes, and lowers the levels of blood sugar.
Remember that you need to re-hydrate with non-caloric beverages if you want a change from water. Sugar-sweetened beverages increase blood glucose, the risk of diabetes, and weight gain.
9. Control Levels of Stress
Stress can impact your levels of blood sugar. Hormones like cortisol and glucagon are secreted when you are stressed. In turn, these hormones cause an increase in blood sugar. According to research, meditation and relaxation critically minimizes stress and reduce levels of blood sugar in people with diabetes type 2.
Workouts and relaxation methods such as mindfulness-based stress reduction and yoga can also correct the problems of insulin secretion in chronic diabetes.
10. Get Sufficient Sleep
Getting sufficient sleep feels good and is necessary for optimal health. A lack of rest and poor sleeping habits also impact levels of blood sugar and the sensitivity of insulin. They can also promote weight gain and increase appetite.
Deprivation of sleep increases cortisol levels and reduces growth hormone release. Both of these play a critical role in the control of blood sugar.
Moreover, great sleep is about both quality and quantity. It is advisable to obtain a sufficient amount of high-quality sleep every night.
You Can Manage Type 2 Diabetes with Help
Many people disregard the importance of a healthy lifestyle until they get type 2 diabetes. A patient of the disease will need not only to consume the healthy foods listed on this article, but they will also need to live a stress-free life, sleep more, exercise a lot, and drink plenty of water.
Undertaking these strategies when you don’t have the condition is even better as it will keep diabetes at bay.