Lifestyle Changes You Can Make to Manage Type 2 Diabetes

Type 2 Diabetes is a common health condition affecting an estimated 1.3 million Australians. It occurs when the pancreas is unable to produce enough effective insulin to regulate the levels of glucose in the bloodstream.

Insulin plays a crucial role in supplying energy to our muscles. High blood glucose levels can negatively affect vital organs such as the kidneys, eyes, and nerves, increase the risk of developing cardiovascular conditions, and impair the body's immune response, leaving individuals at higher risk of infections.

However, Type 2 Diabetes and its serious health complications can be managed, with an estimated 58% of cases improved through healthy lifestyle choices. By adopting healthier lifestyle habits, individuals can manage their diabetes effectively and reduce the risk of complications.

What is the relationship between healthy lifestyle choices and managing Type 2 Diabetes?

The aim of diabetes management is to regulate blood glucose levels. Target levels for Type 2 Diabetes are: 

• Before meals: 4.0 to 7.0mmol/L

• 2 hours after starting meals: 5.0 to 10mmol/L

The sooner you start to make healthier lifestyle choices after receiving a diabetes diagnosis, the more effectively you can manage your blood glucose levels.

Here are some healthy lifestyle tips you can use:

• Eat a well balanced diet. This helps to regulate the absorption of glucose. Eating a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats can help manage your blood sugar levels.

• Exercise to improve the insulin’s ability to effectively move glucose out of the blood and into muscle stores - reducing insulin resistance and improving overall cardiovascular health. Resistance (e.g. weight training) and aerobic exercises (e.g. walking, running, cycling, swimming) are both recommended as effective treatments for people with Type 2 Diabetes.

• Regularly check your blood glucose levels. This can help with identifying the effectiveness of your diabetes management strategies or if adjustments need to be made.

• Try to maintain a healthy body weight. Even losing a small amount of weight (5-10% of total body weight) can have a big impact on reducing blood glucose levels, and improving blood pressure and cholesterol levels. For those with pre-diabetes, studies have shown that weight loss can reduce the risk of developing diabetes in almost 6 out of 10 cases.

• Quit smoking. This gives you better control of blood glucose levels. Studies have shown that insulin can start to become more effective at lowering blood sugar levels eight weeks after a smoker quits. Quitting also reduces the risk of complications, and improves overall health.

• Reduce stress. This can have a significant impact on blood sugar levels, so adopting strategies such as meditation, deep breathing exercises, and regular physical activity can help you reduce the risk of stress-related blood glucose spikes.

In conclusion, making lifestyle changes is an essential part of managing Type 2 Diabetes effectively. By adopting healthy habits, individuals can manage their diabetes and reduce the risk of complications.

Seek support from health professionals, starting with your doctor, to manage your condition in the best way possible.

Sources -

1. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diabetes

2. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/diabetes/latest-release

3. https://www.diabetessa.com.au/Web/About_Diabetes/Type_2_Diabetes/Web/About_Diabetes/Type_2_diabetes.aspx

4. https://www.diabetesaustralia.com.au/managing-diabetes/blood-glucose-range

5. https://www.diabetesaustralia.com.au/living-with-diabetes/managing-your-diabetes/managing-type-2

6. https://www.diabetesvic.org.au/managing-your-weight

7. https://www.cdc.gov/diabetes/library/features/smoking-and-diabetes.html

8. https://www.healthline.com/health/diabetes-and-stress