Type 2 Diabetes Self-Care: Essential Tips for Management

We all want to live worry-free lives, whether achieving financial freedom, having a stress-free work environment, or enjoying a balanced lifestyle. The foundation of all this lies in your health.

If you are healthy, you can be a superhero in every aspect of your life, especially when you manage your diabetes like a pro.

In this blog, we will be sharing essential diabetes self-care tips to help you manage Type 2 diabetes effectively.

Tip #1: Stress ko Bolo NAAH, Hobbies ko Bolo HAAN: Managing Stress

Feeling stressed out from juggling work, family, and personal responsibilities? It’s common for most of us.

In fact, some amount of stress is also normal. However, constant stress, which affects your peace of mind at every moment, can significantly impact your blood sugar levels.

Research says that when you’re continuously stressed, your body releases hormones like cortisol and adrenaline, which can cause your blood sugar to spike. Here are some type 2 diabetes self-care tips to manage stress effectively:

1. Practice Mindfulness

Engage in mindfulness practices like meditation and deep breathing exercises. This self-care activity can help you calm your mind and reduce stress levels.

2. Stay Active

Physical activity is a great stress reliever. Even a short walk can help divert your mind and reduce stress.

3. Stay Connected

Talk to friends, family, or a support group. Sharing your feelings can reduce stress and provide emotional support.

4. Pursue Hobbies

Engage in activities that bring you joy, whether it’s painting, gardening, or playing a musical instrument. Doing something you love can help take your mind off stress.

5. Set Realistic Goals

Break your tasks into manageable steps and set realistic goals. This self-care practice can help you avoid feeling overwhelmed and stressed.

6. Address the Root Cause

While all the above ways can temporarily help you manage stress, we suggest you introspect within and understand the root cause of your stress. This might seem very difficult but only once you tackle the root cause of your stress will you actually be stress-free.

Don’t give up 😀

At Fitterfly, our Success Coaches (Mental & Wellness Coaches) understand the importance of stress management in overall well-being and diabetes control. They provide personalized guidance and support to help you incorporate self-care and stress-relief techniques into your daily routine.

During the one-on-one interaction with your Success Coaches, they understand in detail about your stressors and triggers and help you with ways to cope with them.

And you don’t need to be a Fitterfly Program member to avail our Success Coaches’ help. There are packages of 1/3/6/12 sessions that you can book with our Success Coach for personalized support tailored to your unique situation.

And yes! Each interaction is 100% confidential.

Tip #2: Buzurgo ne Sahi hi Kaha hai: Jaldi Soya Karo – Prioritize Quality Sleep

Some of us love to stay up late watching movies or binge-watching Netflix after a long, busy day. While it feels relaxing, sacrificing your sleep can be harmful.

Lack of sleep leaves you tired, and over time, it affects your health, especially if you have diabetes.

According to a study, quality sleep is important because it helps in managing diabetes by improving your insulin sensitivity and blood sugar levels. Here are some easy self-care tips to improve your sleep:

1. Stick to a Schedule

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

2. Make Your Bedroom Sleep-Friendly

Keep your bedroom dark, cool, and quiet. Use a good-quality mattress to support your body.

3. Cut Down Screen Time Before Bed

Avoid phones, tablets, and computers at least an hour before bedtime. The blue light from screens can disrupt your sleep.

4. Relax Before Bed

Create a bedtime routine to wind down, like reading a book, taking a warm bath, or practicing gentle yoga or meditation.

5. Watch What You Eat and Drink

Avoid heavy meals, caffeine, and alcohol close to bedtime. These can make it harder to fall asleep.

6. Stay Active

Regular exercise helps you sleep better, but try to finish exercising a few hours before bed.

Tip #3: Thoda Khao aur Sahi Khao: Make the Right Food Choices

Have you ever found yourself reaching for that extra piece of samosa or gulab jamin or, having a big bowl of pasta/noodles or having extra packets of chips while watching TV? We’ve all been there.

But when you have diabetes, making the right food choices is important.

Diet plays a big role in managing diabetes, and focusing on portion control and mindful eating can help keep your blood sugar levels stable. Here are a few self-care tips that you can adopt:

1. Portion Control

Use smaller plates, measure your food, and be mindful of serving sizes. For example, have a small bowl of dal instead of a big one, or just two roti instead of three.

2. Mindful Eating

Pay attention to what you eat, enjoy each bite, and avoid distractions like TV or smartphones during meals. This can help you enjoy your food more and recognize when you’re full.

3. Healthy Choices

Include high-fiber foods such as vegetables (like bhindi and spinach), fruits (like apples and guavas), whole grains (like brown rice and oats), and legumes (like chana and rajma). Avoid sugary drinks and snacks like soda and mithai, which can cause spikes in your blood sugar.

At Fitterfly, our nutrition coaches help you make the best food choices based on your preferences and habits.

Using your Personalized Glycemic Response (PGR) Score, they identify which foods cause your blood sugar to spike and which ones are beneficial for you. This ensures that your diet supports blood sugar control, keeping you active and healthy.

Tip #4: Blood Sugar Pe Nazar Rakho: Blood Sugar Monitoring & Regular Checkups

Some of us feel a bit lazy when it comes to regular follow-ups with the doctor, and others might forget to monitor their blood sugar. But when you have diabetes, these self-care habits need to change.

Even many people who do not have diabetes often feel tired all the time and think it’s just due to their hectic schedule. However, when they get diagnosed, they realize it’s because of diabetes.

So, keeping an eye on your blood sugar levels is one of the MOST IMPORTANT self-care tips that you should adopt to manage diabetes effectively.

Regular checkups and monitoring of your blood sugar levels help you stay on track and make necessary changes to your lifestyle and treatment plan:

1. Regular Checkups

Visit your doctor regularly to keep track of your condition. They can help you make necessary adjustments to your treatment plan.

For example, if your blood sugar levels are high, your doctor might suggest changes in your diet or medication.

2. Self-Monitoring of Blood Glucose (SMBG)

Keep a log of your blood sugar readings to understand how different foods, activities, and stress levels affect your glucose levels. For example, note how your blood sugar reacts to eating a plate of poha or after a morning walk.

By regularly checking your blood sugar levels and having frequent checkups, you can manage your diabetes more effectively and prevent complications.

Now, let’s talk about the importance of regular exercise in managing diabetes.

Tip #5: Kasrat Karo aur Fit ho Jao: Exercise Regularly

We know it’s tough for most of us to get out of bed and hit the gym. And when someone points out that exercise is important for managing diabetes, we often make excuses like, “I don’t have time in the morning!.

“But wait! Who said you should work out or exercise only in the morning? You can exercise any time of the day, anywhere and can do anything basic, too.

It can be simply walking along the passage of your home using 2-liter bottles as dumbells or just turning on some fast music and dancing! The objective is to GET MOVING and EXERCISE and not make excuses.

Study proves that regular exercise is essential for controlling blood sugar levels and improving insulin sensitivity.

Here’s how you can make it a part of your self-care routine:

1. Start Slow

If you’re not used to exercising, start with light activities like walking in your neighborhood or swimming at your nearby pool. Even simple exercises like stretching or doing yoga at home can help.

2. Mix It Up

Keep things interesting by doing different types of exercises. Try activities like dancing, cycling, lifting light weights, or doing flexibility exercises like stretching and yoga.

3. Consistency is Key

Aim for at least 150 minutes of moderate exercise each week. This could be 30 minutes a day, five days a week. The key is to find activities you enjoy and stick with them.

By making exercise a regular part of your self-care routine, you can better manage your diabetes and feel more energetic and healthy. Now, let’s look at one self-care tip that can help turn things around for you massively.

Tip #6: Join a Diabetes Care Program – like Fitterfly

Managing diabetes can be challenging, but a comprehensive diabetes care program can provide you with the support and resources you need. Here’s what to look for in a good program:

1. Personalized Plans

A good diabetes care program will not just focus on diet and nutrition to control your diabetes but will also consider managing it holistically.

By examining other equally important factors that affect diabetes, such as exercise and fitness, Sleep, and stress. A good plan will ensure that everything is customized just for you.

2. Expert Guidance

It should provide easy access to other healthcare experts, like diabetologists, who can provide you with the best advice and support. It should be able to provide all the help needed to manage your diabetes under one roof.

3. Regular Monitoring

It should be technologically advanced and provide you with all the digital tools, such as CGM, mobile app support, online chat support, and on-call support, to help you monitor your blood sugar levels continuously.

4. Community Support

Managing anything challenging like diabetes can be made a lot easier when you have support and help from like minded people or people going through the same issues. That’s why ensure that the diabetes care program you choose has community support.

Fitterfly Diabetes Control Programme is India’s leading diabetes program that provides all of the above and has helped 27,000 + people manage their diabetes successfully.

Why Choose Fitterfly?

1. Customized Care

Our expert team designs a personalized plan just for you, considering your unique lifestyle and preferences.

2. Holistic Approach

We combine nutrition, exercise, stress management, and regular monitoring to provide complete diabetes care.

3. Proven Results

With an average HbA1c reduction of 1.96 points in just 3 months, our program shows real, effective results.

4. Expert Support

Get continuous support from a team of experienced dietitians, diabetes educators, fitness trainers, and mental wellness coaches.

5. Continuous Glucose Monitoring (CGM)

Our program includes CGM to help you track your blood sugar levels in real-time, giving you better insights and control.

6. Multiple Free Diabetes Tests

Benefit from several free diabetes tests included in the program to monitor your health and make necessary adjustments.

To know more about the Fitterfly Diabetes Prime Program, give us a missed call at 08069450746, and one of our program advisors will assist you in personalise a program for you.

Reduced HbA1c by HALF in 6 months

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* Diabetes Remission is the clinical term for Diabtes Reversal