Out of the more than 30 million Americans diagnosed with diabetes, 90 to 95 percent of them have type 2, according to the Centers for Disease Control and Prevention (CDC).
But being diagnosed with type 2 diabetes doesn’t mean that you can’t continue to enjoy food or that you’re sentenced to a sedentary lifestyle; adopting healthier habits can go a long way in helping manage diabetes. The Look AHEAD (Action for Health in Diabetes) study found that making healthy lifestyle changes — like eating healthier and exercising more — led to improved diabetes management and weight loss in 5,000 overweight or obese participants with type 2 diabetes.
If you’re ready to beat type 2 diabetes, here are some healthy lifestyle choices you can start today.
Exercise regularly.
One way to help keep type 2 diabetes under control is to get moving. The Centers for Disease Control and Prevention (CDC) recommends getting at least 150 minutes of moderate-intensity-aerobic activity — like brisk walking — a week.
If you want to up the intensity, try high-intensity interval training (HIIT). A 2015 study published in Diabetes Spectrum shows that HIIT can help improve cardiovascular health and glucose control in individuals with type 2 diabetes. HIIT involves alternating between periods of vigorous exercise and periods of rest.
For example, doing intervals of running and walking is a form of HIIT.
Improve your diet.
A healthy diet is an important part of diabetes management. The next time you go to the grocery store or farmers' market, stock up on beans, fresh or frozen fruits and vegetables, lean meats, low-fat or fat-free dairy and whole grains.
Eliminate or limit fast food, which is filled with refined carbohydrates, sodium and trans fats. Planning ahead can help you avoid last minute trips through the drive-thru. Pack healthy meals or snacks like fruit, nuts and yogurt to eat on the go. If you have to stop at a fast-food restaurant, order apple slices instead of French fries or a grilled chicken salad instead of deep-fried chicken nuggets.
Sign up for Living Well With Diabetes.
If you have been diagnosed with diabetes, Tanner Health System’s Get Healthy, Live Well offers a free Living Well With Diabetes workshop that can help you learn how to manage your symptoms. The program, which was created by the CDC, combines peer support in a small group with leadership by trained facilitators. As part of the program, participants receive one-on-one mentoring to encourage healthy changes in diet and exercise.
If you are interested in signing up for the Living Well With Diabetes workshop, register online or call 770-214-CARE (2273) for more information.
Dr. Parrish sees patients at Primary Care of Bremen, a Tanner Medical Group practice, located in Bremen. For more information, visit PrimaryCare-Bremen.org or call 770-537-6500.