Diabetes affects about 38 million Americans, and up to 95% of them have Type 2 diabetes. But having Type 2 diabetes doesn’t mean you have to take medication the rest of your life.
Simply get cozy with fiber, level up your step count, and relax (yes, stress affects your blood sugar too). It’s less about crash diets and more about consistency.
To manage Type 2 diabetes without medication, visit with Stuart Felzer, MD, FACP, at Premium Healthcare, LLC, in Wilmington, Delaware, for a customized healthy lifestyle plan.
Believe it or not, some experts say you can reverse Type 2 diabetes. While it’s a chronic (long-term) condition, many people diagnosed with this form of diabetes effectively manage their blood sugar with lifestyle adjustments, medications, or both.
The good news is that not everyone with Type 2 diabetes needs medicine.
Some types of diabetes may be effectively managed with lifestyle changes alone, but not all. For example, people with Type 1 diabetes must use insulin to control blood sugar because their bodies don’t produce enough of this hormone.
But some people with Type 2 diabetes or gestational diabetes (diabetes during pregnancy) can effectively manage their blood sugar without medication.
Because Type 2 diabetes often develops because of unhealthy lifestyle habits, changing up your routine can kick high blood sugar to the curb. Here’s how:
If you carry excess weight, losing just 10% of your body weight helps reverse Type 2 diabetes. Dr. Felzer can create a personalized medical weight loss plan based on your lifestyle, food preferences, and weight goals.
Boosting dietary fiber is a natural way to maintain stable blood sugar levels in people with Type 2 diabetes without medication. Ask Dr. Felzer if you’re a candidate for fiber supplements, and choose fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.
Exercising at least 150 minutes weekly can help you achieve and maintain a healthy weight and better manage high blood sugar. Choose workouts you enjoy, and be consistent.
Stress can cause blood sugar to increase, so consider stress-management techniques like exercise, outdoor activities, meditation, massage, yoga, reading, journaling, and spending time with family and friends.
Taking multivitamins, fiber, probiotics, alpha-lipoic acid (ALA), or other dietary supplements helps optimize blood sugar levels. Dr. Felzer determines which dietary supplements you may be a candidate for.
Avoid using tobacco products and drinking alcohol to help control blood sugar naturally, reducing the need to take Type 2 diabetes medications.
Avoid skipping meals and overindulging at mealtime. Eat three meals at regular times of the day, and have a few nutritious snacks in between when necessary. Choose small portions and more frequent eating rather than less frequent, larger meals.
Have a healthy balance of high-fiber carbohydrates, heart-healthy fats, and protein during meals to boost satiety and stabilize your blood sugar.
Reduce or avoid desserts, white bread and other refined grains, sugar-sweetened drinks, fried foods, and baked goods to keep blood sugar in check without medication.
Staying hydrated also helps you better manage blood sugar levels. Consume about 1 cup of water with meals to slow the rise of blood sugar, and drink water before meals to boost satiety and aid in calorie control.
Insufficient sleep negatively affects blood sugar levels. Prioritize high-quality sleep by establishing a regular bedtime routine, getting at least 7-9 hours of sleep each night, minimizing stress, sleeping in a dark and quiet room, and not smoking, drinking, or having caffeine or large meals before bed.
Receive a personalized Type 2 diabetes management plan today at Premium Health by contacting us at our Wilmington, Delaware, office.
