Millions of people around the world live with diabetes. In the United States, there are 34.2 million (just over 1 in 10) people who have diabetes with another 88 million (about 1 in 3) diagnosed with prediabetes. Although diabetes is not yet a curable disease, the good news is that you may be able to prevent or delay the onset of diabetes if you eat a healthy diet, stay active and manage your blood pressure and cholesterol levels.
If you already have the disease, the first thing to do is take steps to manage it. The same things that work for prevention can also help you minimize the effects of this disease. It’s also important to know that if you don’t manage your diabetes, it could lead to serious complications, including glaucoma, neuropathy, hearing loss, peripheral artery disease, kidney failure and stroke.
Do Exercise
Many studies have shown how individuals with diabetes benefit from exercise. And the benefits aren’t limited to one type of exercise. Resistance training, aerobic exercise and moderate exercise, such as walking, have all been proven to help.
What can exercise do for diabetics?
- Lower HbA1c values
- Lower insulin resistance
- Lower risk of developing or dying from heart disease
“The main thing I tell clients with diabetes is that exercise can act as a bolus of insulin, so the most important thing is to know your numbers,” says LifeFit wellness coach Cheyanne Genovese, EP-C. “Insulin-dependent diabetics should always check their blood glucose before and after exercise and plan exercise times around insulin doses.”
In general, the best time to exercise is one to three hours after eating, when your blood sugar level is likely to be higher. If you use insulin, it's important to test your blood sugar before exercising.
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Do Watch Your Blood Glucose
“It’s also very important that people with diabetes have a blood glucose of at least 100 mg/dL prior to exercise,” Genovese says. “I encourage clients with diabetes to eat a small meal or snack with a good carbohydrate and protein source, such as peanut butter and crackers. The carbohydrate will increase the blood glucose quickly, and the protein source will sustain their blood glucose level throughout exercise.”
It‘s also a good idea to check your blood sugar after any particularly grueling workout or activity. If you take insulin, your risk of developing hypoglycemia may be highest six to 12 hours after exercising. Experts also caution against exercising if your blood sugar is too high (over 250), because exercise can sometimes raise blood sugar even higher.
Don’t Start Unprepared
“If a client is prone to hypoglycemia during exercise, I encourage checking blood glucose halfway through the session,” Genovese says. “In addition, always keep a fast-acting glucose source handy and listen to your body! If you feel dizzy, lightheaded, clammy or nauseous, you need to stop what you‘re doing and check your blood glucose.”
Because of the dangers associated with diabetes, always wear a medical alert bracelet indicating that you have diabetes and whether you take insulin. Also, keep hard candy or glucose tablets with you while exercising in case your blood sugar drops precipitously.
“Exercising with diabetes, especially for insulin-dependent diabetics, can take some time to figure out,” stresses Genovese. “So have patience with your body, and always consult your physician and care team prior to beginning an exercise routine.”
Read More: Reverse Prediabetes
Do Choose Healthier Foods
A key part of diabetes management is nutrition. A healthy diabetes diet includes plenty of fruits, vegetables and lean protein and limits excess sugar and trans fat.
“Having a plan and grocery list will help keep you from making impulse, and often unhealthy, purchases,” says Jenny Craft, RD, LD, CDE, a registered dietitian and certified diabetes educator. “You can find lots of easy and nutritious meal plans at the American Diabetes Association’s Food Hub.”
- Cut out sugary drinks like sodas, juice and sweet tea.
- Choose baked or grilled meats and seafood instead of fried.
- Increase your daily intake of fruits and vegetables and eat at home more instead of going out.
- Read food labels to make sure you’re eating the appropriate serving size, and try to choose foods with fewer ingredients.
Don’t Deprive Yourself
You don’t have to give up all the foods you like — just watch your portions and frequency of those foods. Just about any food can be worked into a healthy eating plan.
You can also treat yourself to a meal out. When dining at a restaurant, go in with a plan. Most chain restaurants have their nutrition facts online.
“You are more likely to stick to a healthier choice if you have already decided what you will order before going in,” Craft advises.
Don’t Skip Meals
If you are hungry, you are likely to eat more.
“It’s best to have a snack — a piece of fruit, string cheese, raw veggies with hummus or nuts,” Craft says. “Fiber improves blood sugar control and will promote weight loss by making you more satisfied.”
Diabetes may not be curable, but it is controllable. If you make the effort to participate in some kind of physical activity and eat more nutritious foods each day, you’ll see a positive change in your health.
Need some personal support and guidance in managing your diabetes?
- Work with a LifeFit wellness coach on an exercise routine that works for you.
- Meet with our registered dietitians/certified diabetes educators to create a self-management nutritional plan.
Learn more about our diabetes program or call the LifeFit Wellness Center at 843-522-5635.