Are you making these mistakes when managing diabetes? Let's talk about this!

Type 2 Diabetes is like a friend who lives with us, a friend we have for the rest of our lives. So the most important thing is to understand this friend well and adapt our lives to suit it. That means we need to be careful about what we eat and drink, our activities, and the medications we take. But sometimes, due to small mistakes we make without realizing it, this friend can become a little worse and cause problems for our health. Let's see what these mistakes are and how to avoid them and stay healthy?

1. Are you taking your medication correctly?

The medicine you've been given for diabetes isn't something you can take if you want, or don't. It's something you need. Surveys show that about 60% of people with diabetes don't take their medicine exactly as prescribed by their doctor. This is a bigger problem than we think.

If you have any doubts about how to take your medicine, what time it is, or whether to take it before or after meals, never take it the way you think you should. Be sure to ask your doctor for clarification. Never skip a dose or increase or decrease the dose.

Imagine that you work a night shift. Then the time you take your medication may be different than the average person. It is very important to discuss these things with your doctor and arrange the times to take your medication that fit your lifestyle.

2. Are you careful about what you drink?

When you have diabetes, your body is more likely to become dehydrated. This means that your body doesn't have enough water. When that happens, your blood sugar levels can rise. So when people are told to drink plenty of water, they turn to things like fruit drinks. They may think, "It's 100% fruit juice, it's okay," but they're loaded with sugar.

Be careful with drinks that can suddenly raise your sugar levels.

Ask your doctor about artificially sweetened "Diet" or "Zero" drinks. Research is still being done on how they affect blood sugar. But if you don't like drinking water, you can consider it as an alternative.

3. Don't some carbohydrates count?

Anything that contains carbohydrates is converted into glucose, or simple sugar, in the body. It doesn't matter where the carbohydrates come from. That means you should look at the total grams of carbohydrates in a food, as well as the sugar content.

Natural sugars also belong to this group. It is better to eat a piece of fruit than a biscuit. But that does not mean you can eat as much fruit as you like. Moderation is the key. It is best to eat no more than two types of fruit a day. Also, add green, low-starch vegetables (spinach, kale, spinach) to your diet.

Let's learn about the Glycemic Index (GI).

There is a measure that can help you figure out which foods raise your blood sugar quickly. It is called the Glycemic Index (GI). Foods with a low GI raise blood sugar levels slowly, while foods with a high GI raise blood sugar levels quickly. For example, berries like strawberries have a lower GI than bananas and prunes.

4. Not enough exercise?

Regular exercise can help lower your blood sugar levels and help your body respond better to insulin. Think of your muscles as a sponge. They absorb excess sugar in your blood.

Try these things to get a little more active during the day:

• Walk: It's great to walk, especially 15 minutes after a main meal.
• Ride a bike.
• Use resistance bands.
• Do weight lifting exercises.

Whatever exercise you choose, do it for at least 20-30 minutes a day. If you don't have time to do it all at once, it's okay to break it up into 5-10 minute chunks and do it throughout the day. Also, do strength training at least two days a week. The stronger your muscles are, the more energy they burn, which helps control blood sugar levels.

5. Do you think healthy food is expensive?

Many people say that "it costs a lot of money to eat good food that is suitable for diabetes." But there are ways to eat a balanced diet at a low cost.

• Eat dry beans (chickpeas, peas, green beans, lentils) for protein and fiber.
• Choose frozen or canned vegetables and fruits that do not have added sugar or salt.
• Buy in-season produce that is common and inexpensive.
• Plan your meals for the week in advance (meal planning).

6. Do you skip medical checkups?

No matter how well you control your diet, take your medication, and exercise, diabetes can cause other health problems. Sometimes, you may not have any symptoms when these things start. So, don't skip medical checkups thinking, "I'm fine now, nothing's wrong." Be sure to go for checkups as your doctor tells you.

7. Are you expecting quick results?

It takes time for changes in your lifestyle and medications to work properly. Don't expect big results in a day or two or a week. Things like losing weight can take months. But you'll start to feel better and lighter much sooner.

8. Not getting enough sleep?

Getting less than 7-9 hours of sleep a night can make it harder to control your blood sugar and blood pressure. A good night's sleep is a very important part of managing diabetes. If you're having trouble sleeping, talk to your doctor. It could be a sign of another health condition, such as insomnia or obstructive sleep apnea.

9. Don't you think about mental health?

Mental health is an important part of your diabetes care plan. Depression or stress can affect your blood sugar levels in several ways. One is that when you're feeling down, you may forget to take your medication.

Another thing is, when we are stressed, the body prepares for fight or flight. To give it the energy it needs, the body releases extra sugar into the blood. You may not be able to instantly eliminate the problems in your life. But you can learn to manage stress.

• Do yoga or meditation.
• Read a book.
• Go for a walk.
• Spend time with those you love.

Make these things part of your daily routine. Set aside time that says, "6 to 7 PM is my time. During that time, I'll do something for myself."

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