Three Effective Nutrition and Exercise Strategies for Managing Type 2 Diabetes

Managing type 2 diabetes through proper nutrition and regular exercise can be challenging. While we often know what we should be doing, old habits can hinder our progress. Instead of reiterating the standard advice about maintaining a balanced diet and exercising regularly, let’s explore three actionable strategies that can help you transform knowledge into practice.

When living with type 2 diabetes, you may find yourself bombarded with advice: eat in moderation, choose whole foods, and avoid certain items. However, understanding what drives unhealthy eating decisions can be just as important as the advice itself.

Many individuals grapple with cravings and unhealthy eating patterns, despite awareness of what they should consume. As a diabetes health coach, I've discovered that addressing the emotional and psychological aspects of our relationship with food is critical for success.

Identifying Common Triggers

Consider the following questions the next time you feel tempted to indulge in unhealthy foods:

• Are you feeling bored, tired, or stressed?
• Are you associating food with reward?
• Do certain foods remind you of past experiences?
• Are you restricting yourself during the week only to indulge over the weekend?
• Have you skipped meals, leading to excessive hunger later?
• What emotional needs might you be trying to satisfy with comfort foods?

Once you identify your personal triggers, think about healthier ways to address these underlying feelings. Whether it's practicing mindfulness, taking a walk, enjoying a cup of tea, or prioritizing sleep, finding positive alternatives can guide you toward nutritious choices.

Inactivity is a common challenge for individuals with type 2 diabetes. If the thought of exercise feels daunting, consider the following strategies to set yourself up for success:

Plan Your Workouts

Dedicate time each week to schedule your workouts, just as you would important appointments. Allocate specific time slots in your calendar for physical activity to emphasize its importance.

Build a Support Network

Consider partnering with a friend or hiring a personal trainer. Having an accountability buddy can help you stay motivated on days when exercising feels less appealing.

Start Gradually

While aiming to exercise five days a week for at least 30 minutes is an excellent goal, begin with smaller, manageable steps. For instance, if you currently work out once a week for 20 minutes, gradually increase your frequency and duration each week. You might start by working out two days for 20 minutes, then three days, and so on, until you reach your goal.

Reflection and mindfulness are vital components in developing healthier habits around food and exercise. Rather than dwelling on past failures related to weight loss or lowering A1c levels, consider the patterns that may be holding you back.

To foster positive change, take some time to jot down obstacles you have encountered on your health journey. For each challenge, write down strategies for overcoming it in the future. Change is only possible when you consciously choose different actions.

Lauren Bongiorno is a diabetes health coach with a unique blend of experience in athletics and holistic wellness. She leverages her background as a former Division I athlete and yoga instructor to educate and support individuals living with diabetes. Through her online presence, including an active Instagram account, she aims to inspire and guide those in the diabetes community. Lauren is also the author of the "Diabetic Health Journal: A 3-Month Guide to Achieving Your Best A1C."