How to Control Type 2 Diabetes Without Medication

July 21, 2015 at 10:11 am Leave a comment

The onset of Type 2 diabetes can lead to a wide variety of health conditions including problems with eyesight, nerve pain, increased risk of heart and kidney disease, and even stroke.

In some cases, Type 2 diabetes can be controlled without medication. Typically this requires early detection and quick action. First, talk with your doctor about your plans for a lifestyle change and be sure to use your medication as prescribed until your next check up, where your doctors can decide if a dosage change is in order. Your doctor should monitor your weight loss and medication dosages throughout your weight loss process.

Lose Weight

Being overweight is a major cause of Type 2 diabetes. Eighty to ninety percent of those with Type 2 diabetes have a Body Mass Index (BMI) that is classified as obese. Losing 5 to 10 percent of your current body weight can have a huge effect on regulating your blood sugar, cholesterol and blood pressure. This can be done with:

  • Exercise: Exercising 150 minutes per week is recommended by the American Diabetes Association. That’s 30 minutes of aerobic exercise at least 5 days a week. Try to exercise at least 3 times a week with no more than two days in a row without exercising.If you like to walk, aim for 10,000 steps in day. This can be tracked with a low-cost pedometer or one of the more advanced systems like Fitbit or the Apple watch. Using a schedule or a monitoring device is known to help people stay on-track with an exercise schedule.
  • Fewer Calories Per Day: Reducing calorie intake helps you lose weight. Use a calorie calculator to better understand how many calories you need each day in order to lose weight. And then keep a food journal of what you eat throughout the day so you can be careful about how the calories are adding up.Be sure you never skip meals even when you’re trying to eat less! It can be dangerous for a diabetes patient and it reduces your ability to lose weight because your metabolism slows down, holding onto the calories that it gets.

Monitor What You Eat and Drink

Reducing calories isn’t the only way for you to bring Type 2 diabetes under control. You also have to regulate the amount of sugar in your diet. You might be surprised by how much sugar is actually in the typical American diet!

Satisfy your sweet tooth with a piece of fruit or a cup of berries instead of sugary treats like chocolates and pastries. Fruit can help you get rid of the craving for sweets while also providing fiber and vitamins your body needs. Be careful of using fruit juice, however. It can contain quite a bit of sugar. Other foods that will help you reduce sugar include protein-rich foods with good fats like fish and nuts, lean meats and whole grains. You’ll also need to reduce or eliminate alcohol consumption because alcohol is quite high in sugar.

Relax and Get Some Sleep

Getting 7-8 hours of sleep and reducing stress can also help you manage your diabetes. Lack of sleep releases stress hormones which are linked to increased glucose production. And that can increase your blood sugar levels.

Finding ways to reduce stress through exercise, deep breathing, meditation, or other enjoyable activities can help to reduce the everyday stress you experience.

Next Steps

Careful eating and regular exercise is known to bring Type 2 diabetes under control without the use of medication for some patients. Talk with your doctor about what’s right for you before starting an exercise or diet plan. Never stop taking medication without talking your diabetes specialist first. If you’d like to visit with one of our diabetes specialists in the Houston, Dallas or San Antonio areas, view our locations.

Sources:

http://www.diabeticcareservices.com/diabetes-education/diabetes-and-obesityhttp://www.webmd.com/diabetes/features/five-ways-to-control-type-2-diabetes?page=2

http://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-exercisehttp://www.everydayhealth.com/health-report/type-2-diabetes-treatment-diet-exercise/fruit-for-diabetes-diet.aspx

http://www.diabeticlivingonline.com/reduce-stress-to-control-blood-sugar-and-diabetes-complications

http://www.hmrprogram.com/Research/HMRPublishedStudiesandAbstracts/Weight_Management_as_a_Treatment_for_Type_2_Diabetes_and_Pre-Diabetes?AID=101

http://www.webmd.com/diet/lose-weight-fast-how-to-do-it-safelyhttp://science.howstuffworks.com/life/sleep-happiness2.htm

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Entry filed under: Diabetes, Diet/Nutrition, Health, Weight Management. Tags: , , .

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