How to manage type 2 diabetes with diet and exercise?

Question

Hello doctor,

I am a 46-year-old female, recently diagnosed with type 2 diabetes. My fasting sugar is around 160 mg/dL, and HbA1c is 7.9 %. I am on Metformin, but still feeling very tired, experiencing frequent urination, and gaining weight.

I am also worried because my mother had diabetes complications with kidney issues. How can I control it better with food and exercise? Can women face more complications after menopause?

Kindly help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and understood your concern.

It is completely understandable to feel worried after a new diagnosis, especially with your family history. Please know that with the right management plan, you can absolutely get your diabetes under control and reduce your risk of complications. Let us break this down.

For addressing your current symptoms, the symptoms you are describing, tiredness, frequent urination, and difficulty with weight, are very common when blood sugar levels are running higher than ideal, as your numbers indicate.
For frequent urination and fatigue, when blood sugar is high, your kidneys work overtime to filter and absorb the excess sugar. When they cannot keep up, the sugar is excreted into your urine, pulling fluids from your tissues and leading to dehydration and frequent urination. This process is exhausting for your body, leading to fatigue.
Weight gain can be frustrating, especially when you are trying to manage your health. It can sometimes be related to the Metformin dosage, but more often, it is a sign that we need to look closely at dietary habits (even healthy foods can spike sugar if portions are too large) and find the right type of exercise to help your body use insulin more efficiently.

The good news is that as we work together to lower your average blood sugar, these symptoms should significantly improve. Here are my suggestions:

Focus on non-starchy vegetables; fill half your plate with vegetables like leafy greens, broccoli, peppers, and green beans. They are high in fiber and nutrients but low in carbohydrates.
Choose smart carbohydrates; instead of eliminating carbohydrates, choose high-fiber, complex ones like quinoa, beans, lentils, and whole oats. Be mindful of portion sizes.
Pair carbohydrates with protein and healthy fats; this combination slows down the absorption of sugar into your bloodstream. For example, have an apple with a tablespoon of peanut butter instead of just the apple.

Yes, hormonal changes can make blood sugar harder to control, increasing complication risks. This makes a strong diet and exercise plan even more important for you. Well-managed blood sugar and blood pressure are the best ways to protect your kidneys. Your awareness is a powerful first step. Your Metformin dose may need adjustment, and they can help you create a specific plan. You are on the right track by asking these questions.

I hope that this answers your query.

Kindly follow up if you have more doubts.

Thank you.