Type II diabetes is the most common type of diabetes, with approximately 90% of diabetes cases worldwide belonging to the category. It is considered more common among older adults, but over the past decade, there has been an increase in the number of young people getting the diagnosis. Basically, type II diabetes consists of two intertwined malfunctions in the body: one is that after a while the pancreas can’t produce the necessary amount of insulin (the hormone that regulates blood sugar levels) for the amount of sugar intake. The other is that the cells don’t respond well to the insulin that is produced, thus they take in less glucose, resulting in excess sugar remaining in the bloodstream. In this article, we are going to look into the kinds of lifestyle patterns that can be helpful if you suffer from type II diabetes.
The serious nature of this disease is unquestionable, but there are several things you can do to keep it at bay and avoid its progression and side effects if you are determined enough. The keywords, in this case, are food and exercise. With a healthy diet tailored to your needs, and regular sufficient exercise (around 2.5 hours of aerobic activity such as biking and running per week) you should be off to a good start. In addition to food and exercise, perhaps something that is not enough talked about is the contribution of stress to the development of type II diabetes. As a scientifically proven method of stress and anxiety management, studies show that biofeedback therapy can also help control diabetes. Keep in mind though that there is no one-size-fits-all lifestyle solution when it comes to managing type II diabetes, so all things mentioned in this article are only some useful recommendations.
In the matter of implementing dietary changes, there are a number of things you can try. Some people swear by and stick to a low carb/carbohydrate counting diet as it helps with weight loss and consists of meals that raise your blood sugar levels slowly, gently, and consistently, dodging the bullet of a sudden blood sugar spike. Other people recommend a temporary overall low-calorie diet, a temporary vegan diet, or a Mediterranean diet. A low carb arrangement for a meal could be a generous amount of non-starchy vegetables high in fiber like eggplant, broccoli, cauliflower, spinach, cabbage, carrots, and tomatoes with a moderate amount of starchy food such as brown rice, cooked beans, and potatoes, with the addition of some sort of meat or meat substitute. Setting up a routine that you can keep up on a daily basis could be the next step in balancing your blood sugar levels. Most dietitians recommend three meals per day with calculated amounts of carbohydrates and some healthy snacks in-between to maintain the balance.
Along with the dietary changes, exercise plays a very important role in managing type II diabetes. Regular moderate-intensity aerobic exercises and the occasional weight training will help lower blood glucose levels very efficiently, while continuous inactivity is one of the worst things you can do if you suffer from this disease (and just in general as well). To sum it up, a healthy diet with regular balanced and calculated meals, regular exercise (at least 150 minutes in total per week), and effective stress management methods like biofeedback therapy can very well work in your favor when it comes to type II diabetes.
We hope you found this article helpful and insightful. We would also like to recommend that in addition to reading articles like this to keep yourself informed, you seek professional advice to get the best solution possible for you. If you have any further questions, or you’re interested in biofeedback therapy, please don’t hesitate to get in touch with us on Facebook or via email. We would love to hear from you and assist you in any way we can.