How can I control my diabetes without medication?

Manage Diabetes without Medication Eat a healthy diet. Choose to eat more whole fruits and vegetables, more whole grains and lean proteins. ... Lose weight. ... Exercise. ... Make a commitment to exercising regularly by finding a partner. ... Test your blood sugar. ... Get enough quality sleep. ... Getting regular checkups.

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November is Diabetes Awareness Month. Did you know that about 30 million Americans are living with diabetes? Instead of taking medications, try incorporating some healthy lifestyle changes to help manage this common disease.

Eat a healthy diet

Choose to eat more whole fruits and vegetables, more whole grains and lean proteins. Get your fats from healthy sources like avocados, nuts and olive oil. Get more high-quality proteins from eggs, beans and unsweetened yogurt. Your body needs fats, carbs and proteins to function, so make sure you choose the healthiest forms! Avoid refined carbohydrates and hidden sugars. Eat whole fruits rather than drinking juice. Check food labels for hidden sugars in the ingredients list.

Lose weight

Losing just five to 10 percent of your body weight can help control your blood sugar, reduce your cholesterol level and lower your blood pressure. This will help reduce the risk of developing complications like heart disease and will keep you healthy.

Exercise

Exercising 30 minutes a day can reduce blood sugar levels, decrease insulin resistance and help regulate your blood pressure and cholesterol levels. If you can find 60 minutes per day to exercise, it can help you lose weight.

Make a commitment to exercising regularly by finding a partner

It’s more fun to walk, bike or run when someone is encouraging you! You can also find new and interesting ways to meet and beat your step goals during the day. Parking farther away, taking the stairs and walking at lunch are all great ways to add steps to your fitness tracker.

Test your blood sugar

By testing your blood sugar regularly, you will begin to see patterns. Do certain activities lower your blood sugar? Will eating certain foods raise it? These patterns can help you plan your meals and activities so you can keep your blood sugar levels in check.

Get enough quality sleep

Getting less than six hours of quality sleep every night can disrupt the balance of insulin and blood sugar. If you are not getting good, restful sleep, try avoiding alcohol, caffeine and spicy foods at night. You could also try lowering the temperature of your bedroom at night. Make your bedroom as dark and quiet as possible. Lastly, establish a sleep routine by going to bed and rising at the same time every day. If these solutions don’t work, talk to your doctor about sleep apnea. Many people with Type 2 diabetes have this condition, and it can be treated with a CPAP machine at night.

Getting regular checkups

Many complications of diabetes are “silent” and present no symptoms. Regular blood work to check cholesterol and kidney function will help your doctor see problems in the early stages. For more information, ask your doctor about a referral to our outpatient diabetes education program. To learn more about diabetes, check out our diabetes online resource guide. You can also test your diabetes knowledge with this quiz.

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