What to do if you have type 2 diabetes?
What to do if you have type 2 diabetes? The prevention and management of type 2 diabetes is very important. If you have been diagnosed with this condition, rest assured that type 2 diabetes can be effectively controlled and treated if you have enough patience and determination. In this article, we will learn about type 2 diabetes and what you should do to manage and control it.
Contents
Definition of type 2 diabetes
Type 2 diabetes is a disease caused by the body not producing enough insulin or not using insulin effectively. Insulin is a hormone made by the pancreas and has an important role in regulating blood sugar levels. When the body does not produce enough insulin or does not use insulin effectively, blood sugar levels will rise, causing symptoms of diabetes.
Type 2 diabetes often develops slowly and has no obvious symptoms in the early stages. However, if not controlled and treated promptly, this disease can cause many dangerous health complications.
Causes and risk factors for type 2 diabetes
The main cause of type 2 diabetes is a combination of genetic factors and environmental factors. Some factors that may increase your risk of type 2 diabetes include:
Genetic factors
There are many studies showing that people who have family members with type 2 diabetes have a higher risk of developing the disease. However, not everyone with this genetic factor will develop the disease, suggesting that environmental factors also play an important role in the development of the disease.
Obesity and unhealthy lifestyle
Obesity and unhealthy lifestyle are the main factors causing type 2 diabetes. Eating a lot of calorie-rich foods, being sedentary and lacking physical activity can lead to weight gain and obesity, which in turn can lead to obesity. increased risk of type 2 diabetes.
Age
The risk of type 2 diabetes also increases with age. Most people with this disease are usually over 45 years old. However, with the rise of obesity and unhealthy lifestyles in younger subjects, today there are also more cases of type 2 diabetes being diagnosed at younger ages.
Other diseases
Some other diseases such as high blood pressure, high cholesterol, cardiovascular disease, pancreatic cancer, pancreatitis… can also increase the risk of type 2 diabetes.
Symptoms of type 2 diabetes
Type 2 diabetes often has no obvious symptoms in the early stages, so many people do not realize they have the disease until they have a health check or encounter complications. However, as the disease progresses, the patient may begin to experience the following symptoms:
- Craving to eat and drink more than usual
- Headache, fatigue, nausea
- Urinating more often, especially at night
- Thirst and dry mouth
- Dry and itchy skin
- Weight changes (loss or gain)
- Loss of feeling or numbness in limbs
- Pain and cramps in the limbs
- Difficult to heal skin wounds
- Poor vision condition
If you have any of the above symptoms, see your doctor for timely diagnosis and treatment.
Complications of type 2 diabetes
If not controlled and treated promptly, type 2 diabetes can cause many dangerous health complications. These complications can affect organs and parts of the body such as:
Heart
Type 2 diabetes can cause cardiovascular problems such as angina, stroke, artery disease and heart failure. The main cause is prolonged high blood sugar causing damage to blood vessels and cells in the heart.
Nerve
Type 2 diabetes can cause nerve problems such as pain and cramps in the limbs, numbness in the limbs, decreased sensation and difficulty controlling muscles. This happens because prolonged high blood sugar causes damage to nerve cells.
Eye sight
Type 2 diabetes can cause vision problems such as blurred vision, difficulty seeing clearly, and even blindness. The main cause is prolonged high blood sugar causing damage to blood vessels and cells in the eyes.
Kidney
Type 2 diabetes can cause kidney problems such as kidney failure and even chronic kidney failure. The main cause is prolonged high blood sugar causing damage to blood vessels and cells in the kidneys.
To avoid these dangerous complications, controlling and treating type 2 diabetes is very important.
Healthy diet for people with type 2 diabetes
A healthy diet is extremely important in managing type 2 diabetes. A healthy diet will help you control your blood sugar levels, reduce the risk of complications and maintain your health. good health.
Food groups you should eat
- Green vegetables: Green vegetables are rich in fiber and nutrients, which can help control blood sugar levels. Eat lots of green vegetables like spinach, broccoli, water spinach, Chinese cabbage…
- Fruit: Fruit is also an important source of fiber and nutrients. However, choose fruits that are low in sugar such as apples, pears, strawberries, kiwi, oranges, grapefruit…
- Nuts: Nuts contain lots of fiber and healthy fats. Eat nuts like almonds, walnuts, pistachios, chia seeds…
- Beans: Beans are an excellent source of protein and fiber. Eat beans like soybeans, black beans, green beans, tofu…
- Fat-free meats: Fat-free meat is an important source of protein for the body. Eat meats like chicken, fish, shrimp, crab, mud crab…
Food groups that should be limited or avoided
- Starch and sugar: Limit or avoid eating starch and sugar such as bread, cakes, cookies, candy, white bread, white rice, potatoes, corn…
- Carbonated drinks and sugary drinks: Avoid drinking soft drinks, fruit juices, sugary fruit drinks, coffee, sugary tea…
- Processed foods: Limit or avoid eating processed foods such as bacon, sausages, beef balls, fish balls, instant noodles…
- Fast food: Avoid eating fast foods such as pizza, hamburgers, French fries…
- Sweets and snacks: Limit or avoid eating sweets and snacks such as candy, snacks, cookies, candies…
Advice
- Eat few meals but often: Instead of eating 3 large meals a day, divide them into 5-6 small meals to help control blood sugar.
- Choose foods with a low glycemic index: Foods with a low glycemic index will not suddenly increase blood sugar levels. Choose foods such as green vegetables, fruits, nuts, beans, fat-free meat…
- Drink enough water: Drinking enough water will help reduce hunger and keep your body balanced.
- Limit or avoid alcohol: Alcohol can increase blood sugar and cause cardiovascular problems.
- Learn about the diet for people with type 2 diabetes: Learn more about foods to eat and limit, as well as suitable meals for people with type 2 diabetes.
The importance of exercise for people with type 2 diabetes
Exercise is an important part of managing type 2 diabetes. Regular exercise will help you control your blood sugar, reduce the risk of complications and maintain good health.
Benefits of exercise
- Reduce blood sugar: When exercising, the body will use energy from blood sugar to function, helping to reduce blood sugar.
- Enhance cardiovascular health: Exercise can help improve cardiovascular health, reduce the risk of cardiovascular problems such as angina, stroke…
- Weight loss: Exercise can help you lose weight or maintain an ideal weight, helping to control type 2 diabetes.
- Improve overall health: Exercise can help improve the overall health of the body, helping you feel healthier and more active.
Types of exercise suitable for people with type 2 diabetes
- Walking: Walking is a simple but effective exercise activity. Walk at least 30 minutes a day to help control blood sugar levels.
- Jogging: If you are used to walking, try jogging to increase exercise effectiveness.
- Swimming: Swimming is a great exercise activity for people with type 2 diabetes. It not only helps reduce blood sugar levels but also enhances cardiovascular health.
- Join fitness classes: Joining fitness classes like aerobics, yoga, zumba… is also a great way to exercise and reduce stress.
- Exercise indoors: If you don’t have time or conditions to go to the gym, exercise at home with simple exercises like riding a stationary bike, breathing exercises…
Advice: What to do if you have type 2 diabetes?
- Please consult your doctor before starting any exercise program.
- Start with light activities and gradually increase difficulty.
- Practice regularly and regularly, at least 30 minutes a day.
- Always monitor blood sugar levels before and after exercise to adjust diet and medication accordingly.
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