Type 2 diabetes is a chronic condition that affects millions of people worldwide. While many are aware of the typical symptoms like frequent urination, excessive thirst, and fatigue, there are other not-so-obvious signs that can be easily overlooked. In this blog post, we will explore some of these lesser-known symptoms and discuss effective ways to reduce and manage them. Additionally, we will provide food alternatives and two delicious low-carb recipes that do not rely on processed carbohydrates, making them ideal for individuals with type 2 diabetes.
 

1.   Recognizing Common and Not-So-Obvious Symptoms: Aside from the classic symptoms, there are several lesser-known signs of type 2 diabetes that should not be ignored. These include:
 

a) Blurred Vision: High blood sugar levels can affect the lenses in your eyes, leading to temporary changes in vision.

b) Slow Healing of Wounds: High glucose levels can impair the body's natural healing process, making cuts and sores take longer to heal.

c) Frequent Infections: Individuals with type 2 diabetes may be more prone to infections, including urinary tract infections, yeast infections, and skin infections.

d) Tingling or Numbness: Elevated blood sugar levels can damage nerves, leading to sensations of tingling or numbness, particularly in the hands and feet.

e) Darkened Skin Patches: Known as acanthosis nigricans, dark patches may appear on the neck, armpits, groin, or other areas of the body.
 

2.   Reducing Symptoms through Lifestyle Modifications: Managing type 2 diabetes involves making positive changes to your lifestyle. Here are some effective strategies to reduce symptoms:

a) Adopt a Healthy Diet: Focus on real, unprocessed foods and prioritise proteins, fibre-rich vegetables, and healthy fats. Avoid sugary beverages, processed snacks, and refined carbohydrates.

b) Regular Physical Activity: Engaging in regular exercise can help improve insulin sensitivity and regulate blood sugar levels. Aim for at least 150 minutes of moderate-intensity exercise each week, or quite simply – get up and move more!

c) Weight Management: Losing excess weight, if applicable, can significantly improve diabetes symptoms. Consult with a healthcare professional, like me, for personalized guidance.

d) Stress Management: Chronic stress can elevate blood sugar levels. Incorporate stress-reduction techniques such as meditation, deep breathing exercises, or engaging in hobbies.
 

Here are two SIMPLE but delicious low-carb recipes that avoid processed carbohydrates:

Courgette Noodles with Grilled Chicken and Pesto:

Ingredients:

•   2 medium courgettes

•   1 grilled chicken breast, sliced.

•   2 tablespoons homemade or store-bought pesto (check ingredients has no sugar or seed oils)

•   Salt and pepper to taste

Instructions:

1.   Spiralize the courgettes into noodles.

2.   Heat a non-stick skillet over medium heat and lightly sauté the courgette noodles for 2-3 minutes.

3.   Add the grilled chicken slices and pesto, tossing until heated through.

4.   Season with salt and pepper to taste. Serve hot.
 

Baked Salmon with Roasted Vegetables:

Ingredients:

•   2 salmon fillets

•   1 medium cauliflower, cut into florets

•   1 medium courgette, sliced

•   1 tablespoon olive oil

•   1 teaspoon dried herbs (e.g., thyme, rosemary)

•   Salt and pepper to taste

Instructions:

1.   Preheat the oven to 400°F (200°C).

2.   Place the salmon fillets on a baking sheet lined with parchment paper.

3.   Toss the cauliflower florets and courgette slices with olive oil, dried herbs, salt, and pepper in a separate bowl.

4.   Spread the vegetables around the salmon on the baking sheet.

5.   Bake for 15-20 minutes or until the salmon is cooked through and the vegetables are tender.
 

Being aware of both obvious and not-so-obvious symptoms of type 2 diabetes is crucial for early detection and effective management. By making lifestyle modifications, focusing on a healthy diet, and incorporating low-carb recipes into your meal plan, you can reduce symptoms and improve your overall well-being. Remember, it's essential to work closely with your healthcare advisor to develop a personalised diabetes management plan. By taking control of your health and making informed choices, you can lead a fulfilling life while effectively managing type 2 diabetes (and helping many other metabolic diseases too!).