DIABETES CAN BE MANAGED!
When it comes to diabetes management, blood sugar control is often the central theme. After all, keeping your blood sugar level within your target range can help you live a long and healthy life with diabetes. But do you know what makes your blood sugar level rise and fall? The list is sometimes surprising!
Food
Healthy eating is a cornerstone of any diabetes management plan. But it's not just what you eat that affects your blood sugar level. How much you eat and when you eat matters, too.
What to do:
- Be consistent. Your blood sugar level is highest an hour or two after you eat, and then begins to fall. But this predictable pattern can work to your advantage. Simply eating about the same amount of food at about the same time every day can help you control your blood sugar level.
- Even out your carbs. Carbohydrates have a bigger impact on your blood sugar level than does protein or fat. Eating about the same amount of carbohydrates at each meal or snack will help keep your blood sugar level steady throughout the day.
- Coordinate your meals and medication. Too little food in comparison to your diabetes medications — especially insulin — may result in dangerously low blood sugar (hypoglycemia). Too much food may cause your blood sugar level to climb too high (hyperglycemia). Your diabetes health care team can help you strike a balance.
Your diabetes diet is an important part of your treatment plan. Consider these guidelines for diabetes nutrition.
When you have diabetes, diet plays a key role in controlling blood sugar. You probably already know the cornerstones of any diabetes diet — moderate portions of healthy foods and regular mealtimes. Here's a quick look at some recommendations, including how to incorporate the basics into your own diabetes diet.
Eat healthy carbohydrates [read more]
Carbohydrates are your body's main energy source. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood sugar. About half of your daily calories should come from carbohydrates. Focus on the healthiest carbohydrates:
- Fruits
- Vegetables
- Whole grains
- Legumes (beans, peas and lentils)
- Low-fat dairy products
To help control your blood sugar level, eat about the same amount of carbohydrates every day, spaced throughout the day. If you eat more or less carbohydrates than usual at a given meal or from day to day, your blood sugar level may fluctuate.
Remember the importance of portion control, too. Although carbs are an essential part of your diet, they're easy to overdo. Read food labels to determine serving sizes — and stick to them. To discourage overeating, skip second helpings and share restaurant meals.
Choose fibre-rich foods [read more]
Dietary fibre includes all parts of plant foods that your body can't digest or absorb. Fiber is often classified into two categories:
- Insoluble fibre. This type of fibre increases the movement of material through your digestive system. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fibre.
- Soluble fibre. This type of fibre dissolves in water to form a gel-like material. It can help lower cholesterol and blood sugar levels. You can find generous quantities of soluble fibre in oats, peas, beans, apples, citrus fruits, carrots and barley. Aim for 25 to 30 grams of fibre a day.
Limit saturated and trans fats [read more]
If you have diabetes, you're at increased risk of heart disease and stroke. That's because diabetes can accelerate the development of clogged and hardened arteries. Here's where heart-healthy eating becomes part of your diabetes diet.
Get no more than 7 percent of your daily calories from saturated fat, and try to avoid trans fat completely. The best way to reduce your intake of saturated and trans fats is to limit the amount of solid fat — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use sugar-free jam on your toast instead of margarine.
When you do use fat, choose monounsaturated fats — such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, are a healthier choice as well. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
Curb dietary cholesterol [read more]
Your increased risk of heart disease and stroke also makes cholesterol an issue. When there's too much cholesterol in your blood, you may develop fatty deposits in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries.
To keep your cholesterol under control, consume no more than 200 milligrams of cholesterol a day. The most concentrated sources of cholesterol include organ meats e.g. kidneys, liver etc, egg yolks and whole milk products. Use lean cuts of meat, egg substitutes and fat-free milk instead.
Eat fish at least twice a week [read more]
Fish can be a good alternative to high-fat meats. Many types of fish — including hake, tuna and kingklip — have less total fat, saturated fat and cholesterol than do meat and poultry. Fish rich in omega-3 fatty acids — such as salmon, mackerel and herring — promote heart health by lowering blood fats called triglycerides. Include heart-healthy fish in your meals at least twice a week.
The bottom line
If you're already making healthy food choices, good for you! If you're not sure whether you're eating the right foods, ask your doctor for guidance. He or she may recommend consulting a registered dietitian. Together you can develop a diabetes diet based on your health goals, tastes and lifestyle — as well as the latest guidelines for healthy eating.
Exercise
Physical activity is another important part of your diabetes management plan. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also improves your body's response to insulin. These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities — such as housework, gardening or being on your feet for extended periods — can lower your blood sugar level.
Exercise is an important part of any diabetes treatment plan. Here's the connection between diabetes and exercise — as well as how to get started and how to stay on track.
Buy into the hype
Besides boosting your mood and energy levels, exercise leads to:
- Improved blood sugar control. [read more]
When you exercise, your muscles use sugar (glucose) for energy. This reduces your blood sugar. The more strenuous your workout, the longer the effect lasts. And there's more. If you have type 2 diabetes, exercise can increase your insulin sensitivity. That means your body requires less insulin to escort sugar into your cells. Along with a healthy-eating plan, exercise may even reduce — or eliminate — your need for glucose-lowering medication.
- Improved heart health. [read more]
Diabetes increases your risk of high blood pressure, heart attack, stroke and other cardiovascular diseases. Exercise counteracts the risk by improving blood flow, increasing your heart's pumping power and improving your cholesterol levels.
- Improved weight control. [read more]
Exercise can help you lose weight — and keep it off.
Get the green light
Before jumping into a fitness program, get your doctor's OK to exercise — especially if you've been inactive. Discuss with your doctor which activities you're contemplating and any limitations you may have.
For example, if you have diabetic retinopathy — abnormal growth of blood vessels on your retina — strenuous activity could lead to bleeding or retinal detachment. You may need to avoid certain activities, such as weightlifting or jogging. If you have reduced sensation in your feet, your doctor may recommend non-weight-bearing activities, such as swimming or biking.
Also discuss with your doctor the best time to exercise. If you take insulin, you might need to adjust your insulin dose before exercising or wait a few hours to exercise after injecting insulin.
Exercise good judgment
When you're ready to exercise, start slowly. Work your way up to 30 minutes of moderate-intensity exercise most days of the week. While you're working out, remember to take good care of yourself.
Monitor your blood sugar. [read more]
Check your blood sugar before, during and after exercise — especially if you take insulin or medications that can cause low blood sugar (hypoglycemia). Carry glucose tablets or hard candy in case your blood sugar drops too low or you feel shaky, nervous or confused.
Pay attention to your feet. [read more]
Wear smooth-fitting socks and comfortable athletic shoes. Examine your feet before and after exercise for any signs of potential damage, such as cuts or blisters.
Drink up. [read more]
Drink plenty of fluids while you exercise, especially when it's hot.
Identify yourself. [read more]
Wear a diabetes identification bracelet or shoe tag while exercising, in case of an emergency.
Know when to stop. [read more]
If you experience any warning signs — severe shortness of breath, dizziness, faintness, nausea, chest pain, heart palpitations, or pain in an arm or in your jaw — stop exercising. If you don't feel better within 15 minutes, seek immediate medical help.
Keep your eye on the prize
Try not to get discouraged if exercise causes significant changes in your blood sugar and upsets your normal management routine. Continue to test your blood sugar frequently until you begin to notice a pattern and can adjust your meals and medications accordingly. Your health care team can help, too. Once you understand how your body responds to exercise, you'll be even closer to a healthier you.
Written and Endorsed by Ronald Abvajee – MYPERSONALTRAINER
The information contained on this page expresses the views of the author and may not necessarily represent the views of Pfizer
