Understanding Your Type 2 Diabetes: A Guide to Getting Started
What Is Type 2 Diabetes?
Type 2 diabetes is a condition where your body has trouble using sugar (glucose) properly, causing your blood sugar levels to stay too high. 1 This happens because your body either doesn't make enough insulin (a hormone that helps sugar enter your cells) or your cells don't respond well to the insulin you make. 1
Why Does This Matter?
High blood sugar over time can damage important parts of your body, including: 2
- Your heart and blood vessels (increasing risk of heart attacks and strokes)
- Your kidneys
- Your eyes
- Your nerves (especially in your feet)
- Your brain (affecting memory and thinking)
The good news: You can prevent or delay these problems by controlling your blood sugar starting now. 1
Your Treatment Plan
Step 1: Start Your Medicine Right Away
Your doctor will likely prescribe metformin as your first medicine. 3, 4, 5 This is the most common starting medicine for type 2 diabetes.
How to take metformin: 3
- Start with 500 mg once daily
- Your doctor will slowly increase the dose every 1-2 weeks
- The goal is to reach 2000 mg per day (split into two doses)
- Take it with food to reduce stomach upset
Common side effects (usually temporary): 3
- Stomach pain
- Bloating
- Loose stools
Important exception: If your blood sugar is very high (over 250 mg/dL) or your A1C is over 9%, you may need to start with insulin shots instead of pills. 3, 4, 5 Your doctor will explain this if it applies to you.
Step 2: Change Your Eating Habits
What you eat is just as important as your medicine. 4, 6 You don't need a special "diabetic diet"—you need to eat healthier foods in the right amounts.
Foods to eat more of: 4
- Vegetables (fill half your plate)
- Whole grains (brown rice, whole wheat bread, oatmeal)
- Lean proteins (chicken, fish, beans)
- Fruits (in moderation)
Foods to avoid or limit: 4
- Sugary drinks (soda, sweet tea, juice)—eliminate these completely
- White bread, white rice, and other refined carbohydrates
- Red meat
- Fried foods
- Sweets and desserts
Helpful tip: Work with a dietitian who can create a meal plan that fits your culture, food preferences, and budget. 4
Step 3: Get Moving Every Day
You need at least 60 minutes of physical activity every day. 4 This doesn't mean you have to go to a gym—any movement counts!
Examples of activities: 4
- Brisk walking
- Dancing
- Swimming
- Biking
- Yard work
- Playing with kids or grandkids
The "talk test" to know if you're working hard enough: 4
- During moderate activity: You can talk but not sing
- During vigorous activity: You can't talk without pausing to breathe
Include strength training at least 3 days per week: 4
- Lifting weights
- Push-ups
- Resistance bands
- Bodyweight exercises
Important: Even small amounts of movement help. 7 If you can't do 60 minutes at once, break it into smaller chunks throughout the day. Taking breaks from sitting (like standing up every 30 minutes) also helps control blood sugar. 7
Step 4: Limit Screen Time
Keep non-work screen time (TV, phone, computer) to less than 2 hours per day. 4 Too much sitting makes diabetes harder to control.
Remove TVs and video screens from bedrooms. 4
Step 5: Lose Some Weight (If Needed)
If you're overweight, losing just 5-10% of your body weight can significantly improve your blood sugar. 5, 6 For example, if you weigh 200 pounds, losing 10-20 pounds makes a big difference.
Weight loss happens when you combine healthy eating with physical activity—both are necessary. 6, 8
Monitoring Your Progress
Check Your A1C Every 3 Months
Your A1C test shows your average blood sugar over the past 2-3 months. 3, 4 Your goal is usually to get your A1C below 7%. 4
Your doctor will check this every 3 months and adjust your treatment if needed. 3, 4
Blood Sugar Testing at Home
You may need to check your blood sugar at home with a finger stick if: 4
- You're taking insulin
- You're starting or changing medicines
- You're not meeting your blood sugar goals
- You're sick
What If Your Blood Sugar Doesn't Improve?
If your A1C stays high after 3 months, your doctor will add more medicine or increase your doses. 3, 4 This is normal and doesn't mean you've failed—type 2 diabetes often gets worse over time and needs stronger treatment. 4
Getting Support
Diabetes management is a team effort. 4 Your healthcare team should include:
- Your doctor
- A diabetes educator
- A dietitian
- A mental health counselor (if needed)
Involve your family: 4 When your whole family eats healthier and exercises together, everyone benefits and you're more likely to succeed.
Key Points to Remember
- Take your metformin every day as prescribed 3, 5
- Eliminate sugary drinks completely 4
- Move your body for at least 60 minutes daily 4
- Eat more vegetables, whole grains, and lean protein 4
- Get your A1C checked every 3 months 3, 4
- Ask for help when you need it 4
Making these changes now can prevent serious complications and help you live a long, healthy life. 1, 6 You can do this!