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You need to learn how to take charge of your health every day to live with type 2 diabetes. The good news is, there are many safe ways to care for your condition at home. They help you to manage your disease just like you manage other parts of your life, like work, household chores, and the family budget. And they can help you feel in control of your health.
Here are some strategies to try.
1. Do Home Blood Sugar Tests
When it comes to your blood sugar, knowledge is power. You can take steps to get them back on track if you find your levels aren’t where they should be.Be sure to check regularly. Some basic tips:
- Pick your spot for testing. Most meters need you to prick your fingertip to test your blood. Some newer machines can get a sample from other places on your body, like your upper arm or thigh.
- Ask your doctor when you should check your blood sugar– like before meals, after a workout, at bedtime, or when you think they’re low.
- When your levels are too high or too low, make a plan with your doctor for what you need to do. Ask your doc when you should call him if they’re too far off-target. They’ll help you see trends and spot any problems. And they’ll help your doctor, too, so bring them with you to your next appointment.
2. Watch Your Weight
Carrying some extra pounds? If you’re overweight, no matter how heavy you are, you can dramatically lower your blood sugar if you slim down. Even losing 10 or 15 pounds has health perks, the American Diabetes Association says.
Weight loss can:
- Lower blood sugar
- Reduce blood pressure
- Improve cholesterol levels
- Lighten the stress on your hips, ankles, knees, and feet
- Give you more energy and let you breathe easier
Check with your doctor before you start a weight loss plan. Then, talk with a diabetes educator or nutritionist to figure out some healthy changes that you can stick with for a lifetime. A better diet and exercise routine can be a big help. If those habits haven’t worked for you, ask your doctor if weight loss medications or surgery might be a good option.
3. Sleep and Diabetes
Not getting enough rest is a struggle for anyone, but it might be an even bigger issue for someone with diabetes: Poor Zzz’s may mean worse blood-sugar control, some research shows. And it’s not just about the amount of sleep you get– the quality of it can make a difference when it comes to improving blood sugar in people with type 2 diabetes.
If you have a hard time falling or staying asleep, talk with your doctor about some ways to get better rest. She can help you figure out why you’re losing sleep. If a medical problem is keeping you awake, she can recommend some treatments that can help, like medications for neuropathy or a breathing machine for sleep apnea.
You can also try these tips:
- Practice relaxation techniques or breathing exercises right before bed.
- Get regular exercise, but try to finish your workout at least 3 hours before you hit the sack.
- Don’t smoke or drink caffeine or alcohol in the evening.
- Don’t just lie in bed if you can’t sleep. Get up and do something else outside your bedroom. Get back in bed only when you feel drowsy.
- Think About Supplements and Natural Treatments
- It’s important to do your homework before you try a supplement for your diabetes. Some can help control your blood sugar, and others can be harmful for people with the condition. Remember that the FDA doesn’t regulate dietary supplements in the same way as medications. So be cautious when you consider the claims listed on bottles and labels.
Your best bet: Always talk to your doctor before you start taking any over-the-counter supplements.
4. Alternative Treatments
There are also many natural ways you can try to help control diabetes. They include alternative treatments like acupuncture, guided imagery, hypnosis, yoga, and massage. While some of these remedies, such as relaxation techniques, are easy and safe to do at home, others might require a specially trained practitioner. Talk to a diabetes educator about what kinds of non-medical treatments you can try and if they might help you.
5. Use High-Tech Tools
From smartphone apps to insulin pumps, a host of gadgets help people manage their disease.
More and more sophisticated apps and software programs let people with diabetes who use regular glucose meters track and analyze trends in their blood sugar. You can download and store data from your meter onto a computer, and then view charts that show how often your levels were within normal ranges, as well as above- or below-normal.
Also, “combination tools” let you keep tabs on your blood sugar and get insulin through the insulin pump– all in one piece of equipment.
A continuous glucose monitor is a device your doctor can attach to your skin that will measure blood sugar every few minutes for several days. That can help you find the best ways to adjust your diabetes, diet, and exercise medication for optimal control.
Talk to your diabetes educator or your doctor to see if any extra tools may be helpful for you.
They help you to manage your disease just like you manage other parts of your life, like work, household chores, and the family budget. And they’ll help your doctor, too, so bring them with you to your next appointment.
Some can help control your blood sugar, and others can be harmful for people with the condition. There are also many natural ways you can try to help control diabetes. Talk to a diabetes educator about what kinds of non-medical treatments you can try and if they might help you.
by Qian
Qian's interest in healthcare industry came about after her father was diagnosed with bladder cancer. This experience has led her to become a strong believer in empowering individuals to take charge of their own health. View all articles by Qian.
