Type 2 diabetes is an insidious disease that affects millions of people around the world. Its symptoms and preconditions can precede its actual unlocking for years until the sufferer suspects.



Type 2 diabetes is characterized by high levels of blood sugar and insulin. When the pancreas becomes depleted after years of over-secretion of insulin, this hormone, which is important for the breakdown of glucose, decreases, triggering diabetes. If there is too much glucose in our blood, insulin fails to help it enter the cells to be used for energy properly, which causes a number of health problems. They can become very serious if not controlled, treated and controlled in time.


Bad habits that are bad if you have type II diabetes


Chronically high blood sugar levels damage tissues, blood vessel walls, kidneys, nerves, lead to cardiovascular disease, changes in the eyes, leading to blindness.


Fortunately, there are some changes in diet and daily routine that can help reduce the risk of type 2 diabetes, even if you control your existing diabetes and live a normal, fulfilling life.


Here are 5 ways to change your diet and exercise regime to deal with type 2 diabetes.


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1. Distribute your carbohydrate intake throughout the day.


It is good to eat two to four times in small portions. These portions should contain all the macronutrients - proteins, fats, carbohydrates. Carbohydrates are the ones that cause a spike in blood sugar. That is why they should not be fast and should not be taken together. The best strategy is to distribute them between meals during the day.


2. Minimize or eliminate fast carbs from the menu.


To deal with type 2 diabetes and its pre-existing conditions, it is important to eat mostly carbohydrates from whole grains and those that are high in fiber. They break down more slowly, provide energy and do not cause a sudden spike in blood sugar. Combine them with foods that contain protein and fat. Thus, the absorption of carbohydrates is slowed down even more.


3. Choose low-fat protein sources.


In type 2 diabetes, impaired fat metabolism is often observed, from which the lipid profile suffers. It is possible to raise cholesterol and triglycerides. To prevent this, focus on pure proteins and healthy fats, which are one of the most important in controlling blood sugar and diabetes.


4. Plan meals.


To deal with diabetes and high blood sugar, it is important to plan your meals. They should be spaced at regular intervals to prevent starvation. When you allow yourself to starve, blood sugar and insulin levels jump even more after a meal, and you are more likely to ingest more food to satisfy hunger. This is a bad strategy that makes diabetes worse.




5. Regular training.



Exercise, exercise, walking, exercise are a way to deal with diabetes and control metabolism. Regular physical activity is an indispensable part of managing blood sugar and type 2 diabetes.