A type 2 diabetes diagnosis can increase your risk of heart disease and kidney disease. The good news is, there are steps you can take to minimize these risks and improve your quality of life. It won’t be easy to adopt these habits but taking up the challenge will pay off and boost your longevity.
Start Eating A Diabetes-Friendly Diet
This includes skinless meat like poultry and fish, fresh vegetables and fruits, whole grains, and low-fat, low-sodium, and low-sugar foods. Take a day to clean out your fridge and pantry and get rid of red meat, bacon, butter, and sugary treats. This will help keep temptation at bay. Try to plan your meals and keep diabetes-friendly snacks like nuts and seeds at eye level in the fridge to combat high blood pressure and high cholesterol.
Exercise Regularly
If you don’t work out at all, aim to make a start by spending at least two hours a week doing some form of aerobic exercises like brisk walking, cycling, or gardening. As you get used to this, you can increase the intensity. Strength training that works all the major muscle groups can also boost your fitness levels, help you manage stress, and protect you against heart disease.
Monitor Your Blood Sugar, Blood Pressure, And Cholesterol
Self-monitoring tools and equipment is available at pharmacies and might even be covered by your health insurance. You can check these three levels at home but remember to record the data and take it to your doctor’s appointments. Staying vigilant about your levels plays a crucial role in preventing various health complications.
Manage Stress Levels
Learn techniques and mechanisms that keep your stress levels in check. There are several guided meditations apps, muscle relaxation exercises, and yoga tutorials that can help guide you. Elevated stress levels impact your blood pressure and can bring on heart disease.
Quit Smoking
Smoking isn’t good for anyone, but it’s especially dangerous for a person with type 2 diabetes. Cigarette smoke damages heart and blood vessels and creates a quick, straight route to kidney disease, vision trouble, and nerve damage. If you aren’t able to quit on your own, ask your doctor for a referral to therapy or group therapy at a rehabilitation center.