Type 2 diabetes is a chronic condition in which the blood sugar level increases. This condition results in insulin resistance, which means that the body makes insulin but is unable to use it properly. An unhealthy diet, emotional stress, toxins, a lack of sleep, and genetics are some of the main causes of this condition.

The common symptoms of type 2 diabetes are increased thirst, unexplained weight loss, frequent urination, blurry vision, fatigue, and infections. While conventional medicines are important to keep the condition in check, you can also try dietary and lifestyle changes to manage diabetes.

Here are some tips:

• Keep a count on the carbs
  Eating a balanced diet will control blood sugar levels and maintain a healthy body weight. For type 2 diabetes, keeping a count on the carbs is important as they increase blood glucose levels. Therefore, you can consult a dietician to figure out the amount of carbohydrates you should ideally consume. This is one of the most important dietary and lifestyle changes to manage diabetes.
• Fresh fruits and vegetables
  Include nutrient and fiber-rich fruits and vegetables to your diet. Some of the best options are papayas, apples, oranges, blueberries, broccoli, lettuce, carrots, and beans. These foods have a low glycemic index and are safe for diabetics. They also help combat inflammation and promote your general well-being.
• Eat more whole grains
  Whole grains are packed with important vitamins and minerals and are a healthier choice than refined carbohydrates, especially for those with type 2 diabetes. They also have fiber that slows down the absorption of glucose and keeps blood sugar levels in check. Brown rice, oats, millet, buckwheat, quinoa, and wheat berries are some of the best options for diabetics. When looking for dietary and lifestyle changes to manage diabetes, make sure you include more whole grains to your diet.
• Opt for lean protein

Protein helps maintain muscle mass and strengthens immunity. Studies have shown that when you have a combination of proteins and carbohydrates, proteins help control the release of carbs in the body. Egg white, soy products, nuts, and seeds are excellent sources of lean protein. Nuts also contain healthy fats such as omega-3 fatty acids that support heart health, brain function, and overall well-being.

• Exercise regularly

Apart from having a healthy diet, do more physical activities and work out regularly to keep blood glucose levels in check. Brisk walking and any muscle workout cause muscle contractions that push glucose from the blood to the cells of your body. High-intensity training, swimming, yoga, jogging, and other activities will help with weight loss as well as glucose control.

• Follow a sleep schedule

Establish a sleep schedule and go to bed at around the same time every night. Avoid caffeine and spicy foods at night for a restful sleep. You can also practice deep breathing before sleeping to relax your mind and body. These dietary and lifestyle changes to manage diabetes will help prevent frequent fluctuations in blood sugar levels.

Making the right dietary and lifestyle changes to manage diabetes is important to stay healthy and active. They will also alleviate diabetes-related heart conditions and keep your body weight in check.