Type 2 diabetes is common in adults. A permanently high blood sugar level is typical, which if left untreated can damage blood vessels and nerves. The functioning of various organs such as eyes. Kidneys can be severely affected. Diabetes is easily treatable. You can even do the most important thing yourself: live consciously and healthily. You may be able to do without medication altogether.
At a glance
With a balanced diet and regular exercise, you can do a lot to stop the progression of diabetes. Strict dietary guidelines. Diets for diabetes no longer exist. You can eat anything in moderation. However, watch out for foods that have a greater impact on your blood sugar.
So far, there is no patent remedy for the right type of exercise or sport for diabetes. It can already be enough if you move more in everyday life. If you want to do sports, it is recommended to train strength and endurance several times a week.
Training for diabetes
Changing one's lifestyle is often not easy and also requires special knowledge and skills. Special training and treatment programs are designed to help people cope independently with everyday life with the disease. Among other things, you will learn what a diabetes-friendly diet looks like and which types of exercise are suitable. Further information: "Diabetes and training.
How to eat healthy?
In general, the same recommendations for a complete diet apply today to people with type 2 diabetes as to people without diabetes. In short, you can eat almost anything if you follow the rules for a balanced diet and know which foods in particular affect blood sugar. Enjoy healthy foods. Eat a varied diet. Choose amounts that will help you maintain or reach your desirable body weight.
The following foods contain sugar in its pure form: instant products, sweetened juices, lemonade, sweets and cakes. They "drive the blood glucose values rapidly upwards. Try to avoid these foods or eat them only in moderation.
The sugar contained in vegetables, legumes, whole grains, or milk must first be broken down and therefore has less of an effect on blood sugar. These foods should therefore be part of the diet for people with type 2 diabetes.
You should avoid fatty foods in large quantities, such as fatty meats and sausages, fatty baked goods, fatty convenience foods, fast foods, cream, chips, and chocolate.
Give preference to vegetable oils and fats, for example rapeseed and olive oil, nuts and seeds.
You do not need special diabetic products or diet foods.
Involve your relatives as well, because they are often involved in shopping and cooking.
A diet too rich in protein can put a strain on the kidneys. If you have kidney disease, seek advice on what protein intake to recommend.
Alcohol has a lot of energy and can lead to hypoglycemia, especially if blood sugar-lowering medication is also being taken. Experts therefore recommend that people with type 2 diabetes should drink only a little alcohol.
If you are overweight: Every kilo you lose will have a positive effect on your diabetes, blood prere and blood lipids. Whether and how you try to reduce your weight is a very personal decision, in which you should take into account well-being and enjoyment of life.
Why exercise is important?
Regular exercise lowers blood sugar, blood prere and body weight, for example. It also strengthens the muscles. Improves physical fitness. It is good if you find a type of sport or exercise that you enjoy. However, do not feel guilty or guilty if you do not manage to exercise regularly. It is not always easy to reconcile work, family and training. Ultimately, you yourself decide whether, how and to what extent you exercise or do sports.
However, it is important: get a medical examination in advance and advice on what movements you can and cannot do.
Basically, it is important to set goals for training that you can also achieve. Start slowly with low load, and gradually increase.
It may be enough to try to be more physically active in your daily life, for example, using stairs instead of elevators and walking or biking shorter distances. You can also keep moving by gardening. Go for regular walks.
If you want to exercise, a mix of endurance and strength training is recommended. Take time for this several times a week. Suitable sports are Nordic walking, jogging, swimming and cycling. Ball games, dancing or gymnastics also keep you fit.
People with physical limitations can also be active: For people with joint problems or foot problems, for example, there is a so-called stool training, in which the exercises are performed in a sitting position.
Ask friends or acquaintances if they would like to participate. Together, many things are easier. You can also join a sports group.
Remember that physical activity can lower your blood sugar. If you take blood sugar-lowering medication, hypoglycemia may occur during or after exercise. That's why you should always have glucose handy.