Tips for Managing Diabetes Through Diet and Exercise

Exercise regularly as part of managing diabetes is essential. Consult with your health-care team on the best time and approach to exercise that fits in with your schedule, to create a routine that’s right for you.

Be sure to bring fast-acting carbs such as glucose tablets or Life Savers(r). Assess your blood sugar before and after exercises as well as several hours afterward.

1.Try To Eat a Healthy Diet

Making changes to your diet can assist individuals with diabetes in managing their blood sugar levels, reducing the risk of heart disease, and maintaining a healthy weight through the consumption of a nutritious and well-balanced diet. Striving for a diet that includes a variety of wholesome food items is crucial.

It is advisable to steer clear of foods that are high in carbohydrates and sugar, as they can elevate blood sugar levels and contribute to obesity. Instead, choose whole grains, beans, legumes, nuts, seeds, as well as low-fat and fat-free dairy products, fish, and lean meats for a healthier alternative.

Incorporating protein-rich foods into your diet is equally important, as they provide essential vitamins and nutrients that promote satiety and help curb hunger. Opt for lean meats, skinless chicken, fish, beans, and tofu as excellent protein sources, aiming to include them in your diet at least three times a week if possible.

If you are adhering to a carbohydrate-controlled meal plan, it is advisable to maintain a consistent eating schedule each day to prevent significant fluctuations in your blood sugar levels. This practice contributes to a balanced metabolism and helps stabilize blood sugar levels.

Individuals managing diabetes should aim to fill half of their plate with non-starchy vegetables like broccoli, carrots, and cauliflower. These vegetables provide essential vitamins and minerals, are low in calories and carbohydrates, and should be cooked to preserve their nutritional value. Strive for four to five servings, equivalent to the depth of one deck of cards, on a daily basis.

Allocate at least a quarter of your plate to starchy foods such as pasta, rice, and potatoes. Opt for whole-grain or high-fiber options like brown rice and whole wheat bread to enhance nutritional benefits. Additionally, restrict the consumption of refined starches like white pasta and white rice.

Choose healthier protein sources such as lean meats, fish, eggs, nuts, and tofu. Exercise caution when reading food labels, as some manufacturers may conceal significant amounts of sugar or unhealthy fats in their products.

2. Exercise Regularly

Engaging in physical activity not only burns calories but also helps prevent low blood sugar (hypoglycemia). Additionally, regular exercise reduces the risk of heart disease and high blood pressure while improving foot conditions, especially for those with diabetic neuropathy.

Aerobic exercises like walking, cycling, and jogging elevate your breathing and heart rate, offering overall health benefits. These activities are ideal for beginners in fitness, with a recommendation to start with light to moderate intensity and gradually progress. Resistance exercises, utilizing equipment like weights or elastic bands, aim to build muscle strength. Beginners are advised to consult an exercise specialist or diabetes educator before initiating resistance training independently.

Targeting larger muscle groups such as legs, triceps, and chest maximizes the benefits of exercise, contributing to increased calorie burn even at rest.

For those seeking to intensify their workouts, interval training may be a suitable option. This involves brief periods of vigorous aerobic activity followed by rest periods at low-to-moderate intensities. Individuals with diabetes should consult their healthcare team or diabetes educator before incorporating interval training into their routine.

Monitoring blood glucose levels before, during, and after exercise is crucial to understanding how the body responds. Carrying extra carbohydrates during exercise, particularly for individuals taking insulin or certain oral medications, can help prevent low blood sugar. It’s essential to incorporate a healthy eating pattern, including whole grains, legumes, fruits, reduced-fat dairy, and lean meats, for optimal results, as carbohydrates have a more significant impact on glucose levels compared to protein or fat.

Making exercise a social activity with friends or family adds enjoyment and accountability, making the time pass more quickly. For added safety, wearing a medical identification tag and carrying glucose tablets is advisable in case of a sudden drop in blood sugar levels during exercise.

3. Take Your Medication

Maintaining optimal blood sugar levels involves adhering to prescribed medication as directed. While some individuals can effectively manage diabetes through diet and exercise, others may require antidiabetic medications. Your physician will determine the appropriate antidiabetic based on your specific condition, along with the recommended dosage and frequency. It is crucial not to alter any treatment plans without consulting your healthcare provider first.

Various oral medications, like metformin and gliptins, are available to help lower blood sugar levels. These treatments function by inhibiting the liver’s glucose production, slowing carbohydrate absorption in cells, or enhancing the body’s utilization of insulin. Injection medications may also be prescribed for proper diabetes management.

Monitoring blood sugar and urine ketone levels at home is essential for evaluating how dietary choices, exercise routines, and lifestyle factors impact glucose levels. As part of your workout routine, it is advisable to carry a snack or glucose tablets to prevent hypoglycemia. Stay hydrated during physical activity and consider wearing an ID bracelet for added safety.

In the event of severe symptoms such as blurred vision or breathlessness, promptly call 911, as hypoglycemia can lead to seizures with potentially fatal consequences.

Regular examinations of the feet, eyes, and kidneys by a healthcare provider are strongly recommended. Individuals with diabetes face an increased risk of cardiovascular disease and stroke, underscoring the importance of proactive measures to mitigate these risks.

While Type 2 diabetes, including pre-diabetes, may be reversible through healthy lifestyle choices, it’s essential to acknowledge that the condition may progress over time. This is particularly relevant for younger individuals with diabetes, where even minor weight fluctuations can lead to serious complications later on.

4. Stay Hydrated

Everyone should ensure they consume an ample amount of water, but individuals dealing with diabetes must be particularly diligent in maintaining hydration. Dehydration can lead to low blood sugar, and elevated glucose levels prompt the kidneys to absorb additional glucose, ultimately expelling it through urine, resulting in fluid loss. Consequently, it is advised to monitor blood sugar levels more frequently, especially in hot weather, according to Simos.

Sufficient hydration can potentially reduce insulin dosage requirements and help regulate blood sugar levels. Aim to drink a glass of water every hour and keep a water bottle within reach at all times. For an added hydration boost, opt for low-sugar fruit juices, seltzer waters, or sugar-free drinks. However, it is advisable to steer clear of coffee or alcohol as they can quickly lead to dehydration, exacerbating blood sugar levels.

Incorporating foods with high water content, such as fruits and vegetables, is essential for optimal hydration. Cucumbers, tomatoes, squash, and jicama are rich in water, while strawberries, bananas, and melons provide sweetness without an excess of carbohydrates. Consider integrating these nutritious options into smoothies, salads, and wraps.

Maintaining regular communication with your physician and diabetes care team is crucial for optimal health. They can offer guidance and support to ensure proper management of your diet and medication, preventing complications and keeping you on track with your management plan, regardless of the season.

While summertime provides an excellent opportunity for increased exercise and activity, it is vital to remain vigilant about how heat can impact blood sugar levels. Prior to and during strenuous activities, make a point to drink plenty of water to enhance performance. Additionally, in hotter weather, monitoring blood sugar more frequently is wise to gauge the impact of heat and activity on glucose levels.