Type 2 diabetes is a chronic condition where the body becomes resistant to insulin and, over time, the pancreas cannot produce enough insulin to maintain healthy blood glucose levels. It is influenced by strong genetic and family (non-modifiable) risk factors, as well as lifestyle factors that can be modified. While the exact genetic causes are not fully understood, healthy lifestyle changes, such as improving diet and increasing physical activity, can significantly slow, and in some cases help prevent, the progression of the condition.¹

Whether you’re newly diagnosed or have been living with diabetes for years, these seven tips will help you manage your diabetes.

One of the foundations of diabetes care is knowing your ABCs:²

• A1C: Your average blood glucose over the past 3 months.
  
• Blood pressure: Helps protect your heart and kidneys.
  
• Cholesterol: Manages fats in your blood that can cause heart disease.
  

Keeping these in recommended ranges, with the help of your healthcare professional, can significantly reduce the risk of complications like heart attack and stroke.

Eating a variety of nutritious foods, in the right amounts, is crucial for good health.³ Focus on:

• Vegetables, legumes or beans
• Fruit
• Grain foods: Mostly wholegrain, high in fibre
• Lean meats and/or alternatives: Poultry, fish, eggs or tofu
• Milk, yoghurt, cheese or alternatives
  

It can be useful to use the “plate method” - half your plate with veggies, one quarter with lean protein and one quarter with wholegrains or starchy vegetables.

Work with a GP, dietitian or diabetes educator to tailor a plan for you.

Regular physical activity helps your body use insulin more effectively and lowers blood glucose levels.⁴ Aim to:

• Start by doing smaller sessions; 10 minute workouts are enough to gain benefit. Gradually, as fitness improves, work your way up to 30-60 mins.
• Do strength/resistance training 2 times a week
• Break up sitting time (i.e. at work) as much as possible
• Try exercise snacking; this involves vigorous exercise for less than 1 minute. Research suggests that it can improve cardiorespiratory fitness.⁵

Even short walks after meals (10–30 minutes) can help reduce glucose spikes.

Please note:

 Exercise recommendations can differ depending on your age, the state of your diabetes and other factors. It’s important to speak with your healthcare professional

-   Ensure you’re working with your diabetes educator (or relevant healthcare professional) to monitor and manage your workouts.

Checking your blood glucose regularly helps you understand how meals, activity, stress or medicines affect you. If you take insulin, you might use a blood glucose meter or a continuous glucose monitor (CGM) to see patterns throughout the day and night.

Blood glucose range requirements are influenced by a range of factors including age, overall health, pregnancy status and more. It’s best to speak with your GP, endocrinologist or diabetes educator to understand more about these ranges and the best approach to stay within them.

Keep a record of your readings to share with your healthcare team and help fine-tune your plan.

Many people with type 2 diabetes need medicines to help manage blood glucose, and sometimes blood pressure or cholesterol too. Take your medications exactly as prescribed, even when you feel well. If cost or side-effects are an issue, talk to your healthcare professional as there may be alternatives.

Poor sleep⁶ and stress⁷ can negatively impact glycaemic management. To better manage this we recommend:

• 7–8 hours of quality sleep for adults
  
• Stress-reduction techniques like mindfulness or gentle exercise may help with stress management
  

Support from friends, family or diabetes peer groups.

Diabetes-Specific Nutritional Formulas (DSNF), like Glucerna*, are formulated specifically for people with diabetes or impaired glucose tolerance, with a low GI slow-release carbohydrate blend aiding slower glucose absorption.

Glucerna* also contains myo-inositol, a carbohydrate naturally produced by the body and found in certain foods.⁸ Research has shown that Myo-inositol can mimic the role of insulin and helps support glucose uptake from the blood.^8-10