Our personal recommendations for people with type 2 diabetes (old-age diabetes)
In diabetes, the attitude counts and in the double sense of the word: On the one hand, the setting of blood Glucose levels, on the other hand, the attitude towards the disease and how to deal with it. If the high blood sugar and the HbA1c (as the most important laboratory value) are suppressed, the doctor speaks of a well-adjusted diabetic. But the doctor actually only plays a minor role here. The more proactively and independently you treat the metabolic disorder, the better you will control your diabetes.
"I have sugar" - or not
The biggest problem with diabetes is the high sugar content in the blood. Anything that makes the disease dangerous is due to the level of blood sugar. The formerly common term "diabetes" (or "I have sugar"), was therefore quite appropriate. But the high sugar content is not a natural law - not even in diabetes. In other words, anyone who keeps his blood sugar stable in the healthy area, is no longer exactly ill. At least that means that all significant dangers have been duly contained.
That sounds trivial, but it's important to make that clear again and again. One must only actively counteract this metabolic disorder, then chances are very good that the diabetes remains a manageable problem. Three factors play the main role: diet, exercise and medication. The following tips are not randomly focused on these three topics.
Our 10 most important tips:
- 1. Regularly measure your blood sugar level! We have already emphasized it above: The increased sugar in the blood is what makes the diabetes dangerous in the long term. The primary goal must therefore be to bring the sugar levels into the healthy range and to keep them there. Avoid blood sugar outliers as much as possible. Regular blood sugar measurement gives you a "feel" for your values, and thus control. If you do not inject insulin, we recommend a daily profile once a week (then measure 3-4 times a day, in the morning and after meals). If you inject insulin, you should check more frequently. It's best to have your own blood glucose meterfor example here.
- 2. Take a walk every day! Consistently, every day, at least half an hour. And best to go tight. You have already met one of the three key factors in controlling diabetes: a lot of exercise. Of course you can also do a thousand other things to get more exercise, for example walking, jogging or swimming. But the brisk walk is one of the easiest ways to the destination.
- 3. Get a dog! It's best a big one that needs a lot of exercise. A magic remedy for obesity and lack of exercise. A dog is not your thing? Then make sure that your everyday life becomes more mobile in a different way. For example, ban all elevators and escalators and climb the stairs.
- 4. A balanced diet that you like is not the end of the world. First, one thinks of diabetes in the diet. And how terrible it is to have to restrict yourself in the future. But that's nonsense. A healthy diet can taste great if you spend a little more time on it. And the recommendations on whole foods are not fundamentally different from those for people without diabetes. Even strict rules or prohibitions are - contrary to popular belief - not. A basic rule is: lots of vegetables and fruits, low digestible carbohydrates and fat.
- 5. Special diabetic products or diet foods are usually unnecessary, sometimes even unsuitable. Even the much advertised cinnamon preparations do not hold, according to scientific knowledge, what their promise. But it is definitely worth knowing more about the individual foods. For example, why potatoes should be treated with caution in diabetes, while sweet potatoes should be taken with a clear conscience. Get yourself a baseline reading, it's worth it and you'll get great recipe ideas.
- 6. Determine concrete treatment goals together with your doctor! The declared as "normal"Blood sugar levels are only guidelines. Which target values to strive for in individual cases and which measures to take depend on various factors.Your personal needs may as well play a role as other, simultaneously existing illnesses. Targeting should include not only blood sugar but also blood pressure, blood lipids, body weight and lifestyle. And if you have specific goals, they are much easier to achieve.
- 7. Really take your medication! Many of you will only get prescribed pills, some also insulin. Often there are also remedies for high blood pressure or high cholesterol. Since you can sometimes come into doubt, if in the morning equal to 5-10 pills in front of you. But especially in diabetes, the sugar-lowering means in addition to the lifestyle are the alpha and omega. Always remember that people used to die of diabetes in the past. That this is the exception today is a crucial part of modern medicine.
- 8. Be smart! Take part in the training recommended by your doctor. And read a lot about diabetes. This may seem annoying, but it definitely makes you smarter about your diabetes. And clever diabetics live longer. That sounds a bit brutal, but it is true.
- 9. Do not rely solely on the medication! Yes, the medicines for your diabetes are very important. But to think that the prescribed medicines would release you from worrying about a healthy diet and lifestyle change is unfortunately a fallacy. The opposite is the case: you must do both to prevent possible consequences such as heart attack or stroke, only then is a shoe out of it.
- 10. Pay attention to your body! Regular blood glucose monitoring is one thing. But it is also important that you observe your remaining body carefully. If the blood sugar is not optimally adjusted, it can lead to consequences at completely different parts of the body, for example on the feet, the eyes or the skin. All in all, it is worthwhile to have smaller ailments checked by the doctor in case of doubt. If the cause is diabetes, a quick reaction is extremely helpful.
One more tip: There is something that is good for your health, tastes good and, by the way, prevents any craving for eating. OnHealth juice, we recommend it for years. One spoon per day covers all vital substances, so one bottle will last for around 50 days. The efficacy has also been proven in studies.
Authors: Dr. Hubertus Glaser & Dr. med. med. Jörg Zorn