Living with Diabetes

CEBU, Philippines — Health authorities observe that Type 2 diabetes is on the rise everywhere. It’s alarming – and yet there's a lot that can be done to conquer, or at least manage, the disease. The best start is by making some healthy changes in one’s lifestyle.

Eating right, exercising regularly, and maintaining a healthy body weight can be very effective in diabetes management, particularly Type 2 diabetes, according to experts on the disease. In a large clinical trial funded by the National Institutes of Health and the Centers for Disease Control and Prevention (CDC), researchers have found that over a four-year period, changes like eating a healthier diet and getting more exercise led to weight loss and improved diabetes control in 5,000 overweight or obese participants with Type 2 diabetes.

Diabetes is mainly associated with consistent high blood sugar levels, which occur when the body can't effectively transport sugar from the blood into cells. The biggest challenge for diabetics, therefore, is regulating their blood sugar at moderate levels. Arlene Semeco, MS, RD, in an article at www.healthline.com, shares doable ways to lower blood sugar levels naturally:

Exercise regularly. Exercise increases insulin sensitivity and helps your muscles pick up sugars from the blood. This can lead to reduced blood sugar levels. Good forms of exercise include weight lifting, brisk walking, running, biking, dancing, hiking, swimming and more.

Control carb intake. The body breaks carbs down into sugars (mostly glucose), and then insulin moves the sugars into cells. When too many carbs are taken in or there are problems with insulin function, this process fails and blood glucose levels rise. Thus, reducing carb intake can help with blood sugar control.

Increase fiber intake. Fiber slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels. There are two kinds of fiber: insoluble and soluble. While both are important, soluble fiber specifically has been shown to lower blood sugar levels.

Foods that are high in fiber include vegetables, fruits, legumes and whole grains.

Drink water and stay hydrated. Drinking enough water may help keep blood sugar levels within healthy limits. In addition to preventing dehydration, water helps the kidneys flush out the excess blood sugar through urine. Drinking water regularly re-hydrates the blood, lowers blood sugar levels and reduces diabetes risk.

Implement portion control. Portion control helps regulate calorie intake and can lead to weight loss. Monitoring serving sizes of food also helps reduce calorie intake and subsequent blood sugar spikes.

Control stress levels. Stress can affect your blood sugar levels. Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up.

One study showed that exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels for students. Exercises and relaxation methods like yoga and mindfulness-based stress reduction can also correct insulin secretion problems in chronic diabetes.

Monitor your blood sugar levels. "What gets measured gets managed." Measuring and monitoring blood glucose levels can also help in controlling them. For example, keeping track helps a diabetic determine whether he needs to make adjustments in meals or medications. It will also help him find out how his body reacts to certain foods.

9. Get enough quality sleep. Getting enough sleep feels great and is necessary for good health. Poor sleeping habits and a lack of rest also affect blood sugar levels and insulin sensitivity. It can increase appetite and promote weight gain. Sleep deprivation decreases the release of growth hormones and increases cortisol levels, which both play an important role in blood sugar control.

Try apple cider vinegar. Apple cider vinegar has many health benefits. It promotes lower fasting blood sugar levels, possibly by decreasing its production by the liver or increasing its use by cells. What's more, studies show that vinegar significantly influences your body's response to sugars and improves insulin sensitivity.

To incorporate apple cider vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water. However, it's important to check with your doctor before taking apple cider vinegar if you are already taking medications that lower blood sugar.

Keep a healthy weight. It follows that maintaining a healthy weight will improve one’s health and prevent future health problems. Weight control also promotes healthy blood sugar levels and has been shown to reduce your risk of developing diabetes.

One should also be conscious of his waistline, as it is perhaps the most important weight-related factor for estimating your diabetes risk.

It is important to check with the doctor before making lifestyle changes or trying new supplements, particularly if one has problems with blood sugar control or taking medications for high blood sugar levels. Diabetes is a serious problem – but it can be managed.