Type 2 diabetes and high blood sugar levels are a couple, at least when first diagnosed and for a few months following that diagnosis. Maybe over the last few years various signs and symptoms have been overlooked, but once you have your blood tests showing elevated blood sugars, that’s it! You now have the answer as to why you have been feeling “off” for a while.

There are four important steps you can take to ensure you lower your blood sugar levels and control this condition:

1. Eat your way to good health by making wise food choices. This will lead to:

• weight loss
• bringing your blood sugar levels into a normal range
• lowering your risk of cardiovascular disease, and other complications associated with type 2 diabetes

2. Learn all you can about how the various food groups either help your body or make problems for you. This means:

• understanding what type of carbs your foods contain, eg. starch, refined sugar, fiber, and how quickly they are digested
• how cooking affects the absorption of carbohydrates
• how the combination of various food groups can either slow down or increase the absorption of carbohydrates when eaten together
• knowing the ratio of carbohydrates, protein and fats to consume at each meal
• knowing your blood sugars before and after you eat

3. Whether you like it or not, moving more is a critical part of beating this deal. And it’s something we should all do, diabetic or not. Keep it simple and make sure it’s something you will enjoy, eg. walking your dog … he’ll like it too. Why not put on a DVD and follow a 20 minute exercise program four or five times a week? The benefits include:

• weight loss by burning more calories (kilojoules) than you eat. Calories continue to burn even after you have stopped exercising
• your muscles will use up stored glucose allowing more sugar to be taken from your bloodstream into your cells
• lower blood sugars as physical activity helps your body to use sugar much more effectively
• lower blood pressure and lower blood fats. You will have a healthier heart and blood vessels reducing your chance of heart attack and/or stroke

4. If medications have been prescribed for the initial part of your treatment, follow the instructions of your health care provider. Medications can lower your risk. After a couple of months of following the first three steps you will find your weight and blood sugar levels will be lower. At this time your health care provider may suggest you stop you medications and continue with your eating plan and exercise.

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