According to a recent survey from the US Centers for Disease Control and Prevention, nearly one in six Americans (15.8%) was diagnosed with diabetes between August 2021 and August 2023. More men (18%) than women (13.7%) were diagnosed with diabetes during that time. Researchers also found that the number of people diagnosed with diabetes increased with age as well as with weight status. Of these individuals, more than 90% to 95% have Type 2 diabetes.
If you have been diagnosed with Type 2 diabetes, it’s essential to learn how to control and lower your blood sugar. Following these tips for managing Type 2 diabetes can help you feel better and prevent disease complications.
The Facts about Diabetes
Around 1 million American adults are diagnosed with Type 2 diabetes every year. This diagnosis means that your body isn’t making or isn’t using insulin well. Insulin is a hormone that helps your cells absorb the sugars in food so the body can use it for energy to function. If you have Type 2 diabetes, your body doesn’t regulate these levels properly, resulting in high blood sugar (glucose). Consistently high blood sugar can lead to long-term complications, including loss of eyesight and kidney disease.
If you develop Type 2 diabetes, you will need to check your blood sugar with a glucose meter or a continuous glucose monitoring device regularly. Note your glucose reading before meals and two hours after meals or as prescribed by your provider. Keep a log of your blood sugar levels to share with your providers. This data is important information they can use to adjust your treatment plan if needed.
You will also need an A1C test several times a year. This test determines your average blood glucose levels over the previous two to three months and lets your diabetes care team know how well your diabetes treatment plan is working. Most patients with Type 2 diabetes aim for a level lower than 7% to prevent health complications.
Start With Your Diet
Eating healthy foods is an essential part of managing your Type 2 diabetes. Even if you are on medications and taking other steps to control your blood sugar, diet is a significant factor in diabetes management. A great way to plan your meals is to use the diabetes plate method recommended by the American Diabetes Association.
- Fill half your plate with non-starchy vegetables, such as lettuce, spinach or green beans. Since these veggies are low in carbohydrates, they will have minimal impact on blood sugar.
- Make one-quarter of your plate lean protein, such as chicken breast, fish or tofu. Protein is key because it slows the release of sugar into the bloodstream. For your meat, avoid breading or sweet sauces, which will cause blood sugar to rise.
- Fill the last quarter of your plate with complex carbohydrates, such as whole grains, fruits or starches like potatoes or rice. Complex carbohydrate foods, which are high in fiber, will slow digestion and help you feel full longer.
This meal plan is like the Mediterranean diet and has similar benefits for your heart health. Patients living with diabetes are at a higher risk of developing high blood pressure and heart disease.
Get Moving
While it won’t replace medication, exercise can lower blood sugar levels. The more you move, the more blood sugar your body will burn for energy.
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week, but what that looks like is up to you. You might love running 30 minutes on a treadmill five days a week, or you might prefer a brisk 10-minute walk every morning and every evening. The important thing is to keep your body moving regularly.
The CDC also recommends at least two days of muscle-strengthening activity each week, such as weight training. However, before beginning any new exercise regimen, you should always consult your medical team to ensure you’re healthy enough for the exercise.
Medications May Help
Some people with Type 2 diabetes can manage their condition with lifestyle modifications alone. However, others will need to take medications to keep their blood sugar levels in check. The most common types of diabetes medications include:
- Metformin. This daily oral medication reduces the amount of sugar produced in the liver and makes muscles more sensitive to insulin.
- Sodium-glucose cotransporter-2 (SGLT2) inhibitors. These oral medications help your kidneys remove the extra sugar in your bloodstream. They can also lower your risk of heart disease and may slow the progression of kidney disease.
- Glucagon-like peptide-1 (GLP-1) receptor agonists. These medications, taken as weekly injections or a daily pill, reduce sugar by stimulating the pancreas to make more insulin. They also slow down digestion, which can also help with losing weight.
If medications do not work as well as your body needs, you may require insulin to manage your diabetes.
Don’t Neglect Your Mental Health
Protecting your mental health is also an essential component of managing diabetes. Too much stress can increase your blood sugar levels and contribute to high blood pressure. Living with diabetes isn’t easy, and some people can develop a condition called diabetes distress, which is severe emotional distress caused by the stress of managing diabetes. To lower your stress levels, try:
- Engaging in activities that you love, such as hobbies or listening to music
- Exercising, which boosts endorphins and can improve your mood
- Getting enough sleep nightly
- Keeping a gratitude journal
- Meditating
- Socializing with friends and family
- Talking to a therapist or other professional
A mental health specialist can help you learn coping skills to deal with stress so you can manage your emotions.
Finding Help to Manage Type 2 Diabetes
Consistency is key in diabetes management, but changing long-standing behaviors isn’t easy. Finding support from peers, family members and your medical team can go a long way toward helping you make healthier choices.
Diabetes education classes can also help you learn to manage your disease. The University of Maryland Medical System offers education programs that teach individuals living with diabetes tools and strategies to manage their condition effectively. You can also find classes in your community or online, including at the American Diabetes Association.
To stay on track with your diabetes, it is important to keep up with all your scheduled appointments with primary care and specialty providers. The University of Maryland Medical System makes it easy to manage appointments and communicate with your providers through the MyChart patient portal.
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More to Read
- Living with Diabetes: Empower Yourself to Stay Healthy
- Mindfulness Activities for Stress Management
- Breakfast with Diabetes: What’s Best for You To Eat
- Low-Sugar Drinks You Can Enjoy if You Have Diabetes
Medically reviewed by Madelyn Danner, RN, MSN, Community Outreach and Health Improvement Nurse Educator at UM Upper Chesapeake Health.
