Taking control of diabetes: the importance of diet and exercise

Diabetes is a complex and challenging condition. It can be hard to know what steps to take to make your journey easier. The good news is that there are lifestyle changes you can make today that can help! In this newsletter we’ll focus on sharing information and tips around nutrition and exercise to help keep your blood glucose levels in check and help you feel healthier and more in control of your condition. Always consult with your healthcare professional prior to making changes to your lifestyle, treatment, diet or exercise schedule.

The Importance of Staying Active

If you have diabetes and you are able to exercise based on the guidance of your healthcare professional, staying active is essential! Exercising regularly is an important way to improve your blood glucose levels, as it can help your body cells to use insulin more effectively.^1,2 Physical activity can also improve cholesterol,² improves blood pressure³ and can lower your weight sustainably besides helping to improve your overall well being, and reduce stress and anxiety.³

If you are looking for ideas on how to incorporate exercise into your daily life, take a look at the tips below:⁴

• Start small: If you are new to exercise, try making small changes that will get you moving more in your daily life. For example, try climbing the stairs instead of using the lift, walk to your local shops instead of driving or organise walks with friends and family.
  
  
• Get your heart pumping: Once you are ready to do more, try aerobic exercises like running, cycling and swimming. This type of activity is helpful for controlling blood glucose levels and can improve your heart health.
  
  
• Add strength training: If you can, try doing weight training. This type of activity can keep your muscles and bones strong, and your blood glucose levels under control by helping the insulin to become more effective.⁴
  
  
• Stay flexible: Remember to stretch before and after exercise to help prevent injury to your muscles.

Please speak to your healthcare professional before making changes to your exercise regime, to ensure you understand the impact it could have on your blood glucose levels and any necessary steps you should take to stay safe and healthy.

What About Your Diet?

In addition to staying active, sustaining a healthy and balanced diet is key to taking charge of your diabetes journey! If you take insulin, managing your carbohydrate intake is especially important to keep your blood glucose in check. In addition to helping you control your blood glucose levels, eating the right foods may help you maintain your heart health and prevent long-term complications associated with diabetes.

Here are a few tips you can try to help maintain a balanced diet. Talk to your healthcare professional if the following may be suitable for you:^5,6

Control your portion sizes but eat regularly

• Be mindful of recommended portion sizes and try not to overeat at mealtimes.  
  
  
• If reducing your portion sizes leaves you feeling hungry, try spacing out your meals to ensure you are eating regularly and are getting enough overall calories.

Count your carbohydrates^5,6

You can calculate how much insulin you should take to manage your blood glucose levels after eating

• If you take mealtime insulin, take note of each gram of carbohydrate that you eat and calculate your dose of insulin based on that number. This advanced form of carb counting is recommended if you are on intensive insulin therapy using shots or a pump.
  
  
• If you don’t take mealtime insulin, detailed carb counting may not be critical to keep your blood glucose levels stable, but noting your carbohydrate intake can help you keep an eye on overall nutrition and health.
  
  
• You can consult your diabetes nurse or healthcare professional to find out the right amount of carbohydrates you should be consuming daily. Additionally, there are several apps that can assist you with recording your carbohydrate intake to make carb counting easier to fit into your daily life.

Try the Diabetes Plate Method⁷

Divide your plate into 3 sections and try to build a meal that looks like this:

• Half the plate: non-starchy vegetables like carrots, spinach and broccoli
  
  
• One-quarter of the plate: 3 to 4 ounces of lean meat such as chicken or turkey
  
  
• One-quarter of the plate: starchy foods like potatoes, pasta or corn
  
  
• On the side, try adding low fat milk or fruit

Need some culinary inspiration? Check out Diabetes Ireland website.

How are you already staying active in your daily life? Do you have any favourite recipes or diet tips you’d like to share with the diabetes community? We would love to hear from you so please share them with us at diabetessupport@ascensia.com and they could be featured on our social media channels.

Stay tuned for our next update, which will be focused on diabetes and mental health!

The information brought to you by Ascensia Diabetes Care Ireland Ltd. provides general information. It is not intended to be used as medical advice, diagnosis or treatment and should not replace the advice of your Healthcare professional. Always speak to your healthcare professional prior to making changes to your diet, exercise or treatment.

References