Stay hydrated
Proper hydration is essential before, during, and after physical activity to help maintain stable blood glucose levels. Dehydration can lead to high blood sugar levels and make it difficult for your body to regulate insulin effectively. Remember to drink plenty of water and avoid sugary drinks.
Monitor your blood glucose levels regularly
In addition to checking your blood glucose levels before and after physical activity, it is important to monitor them regularly throughout the day, especially if you are engaging in prolonged or intense exercise. This will help you adjust your insulin dosage or carbohydrate intake as needed to prevent both hyperglycemia and hypoglycemia.
Eat a balanced diet
Proper nutrition is key to managing blood glucose levels, especially during physical activity. Make sure to consume a balanced meal or snack containing carbohydrates, protein, and healthy fats before exercising. This will provide you with the necessary energy to fuel your workout and help prevent blood sugar fluctuations.
List of emergency contacts
Make sure to keep a list of emergency contacts, including your healthcare provider, family members, and friends who are aware of your condition and know how to help in case of a hypoglycemic episode or other diabetes-related emergencies. Always carry this list with you during physical activity or keep it easily accessible.
What can I do to reach or maintain a healthy weight?
If you have diabetes, it is beneficial to manage your weight for improved health outcomes. Consult your healthcare provider to determine if weight management is necessary.
For adults with overweight or obesity, collaborating with your healthcare team to create a weight-loss plan is recommended. Losing 5% to 7% of your current weight can help reduce health risks and regulate blood glucose, cholesterol, and blood pressure levels. Seek advice from your child’s healthcare provider before implementing a weight-loss plan for overweight children with diabetes.
Maintaining a healthy weight may involve following a nutritious diet, reducing calorie intake, staying physically active, and ensuring an adequate amount of sleep. In cases of type 2 diabetes, diabetes medications may assist in weight loss.
Use resources like the Body Weight Planner online to develop healthy eating and exercise routines. Consider joining a weight-loss program that offers support, information, and counseling for effective weight management.
If traditional weight loss methods are ineffective, discuss weight-loss surgery with your healthcare provider. Pregnant individuals should seek guidance from their healthcare provider before attempting weight loss during pregnancy.
Should I quit smoking?
Diabetes and smoking can narrow blood vessels, increasing the risk of heart attacks, strokes, nerve damage, kidney disease, eye conditions, and amputation. Secondhand smoke can also impact the health of household members.
If you smoke or use tobacco products, it is crucial to quit. Seek assistance to overcome tobacco addiction.
Quitting smoking can greatly improve your overall health and reduce the risk of developing serious health conditions. It can also improve your quality of life, increase your life expectancy, and save you money in the long run. There are many resources available to help you quit, such as support groups, counseling, nicotine replacement therapy, and medications. Remember, it is never too late to quit smoking and improve your health.
How can I take care of my mental health?
Diabetes can lead to feelings of stress, sadness, or anger. Managing diabetes and coping with related concerns can be challenging, potentially resulting in anxiety or other mental health issues.
Learn effective stress reduction techniques and reach out to your healthcare team or a mental health professional for support. Openly discuss your emotions to address stress, depression, or anxiety, improve sleep patterns, and evaluate the impact of diabetes on various aspects of your life.
Consult your healthcare team for mental health resources tailored to individuals with diabetes.
Both excessive and inadequate sleep can affect blood glucose levels and mental health. Address any concerns with your healthcare provider or healthcare team.
Why should I consider participating in clinical trials for healthy living with diabetes?
By participating in clinical trials, you have the opportunity to contribute to the advancement of medical research and help future generations of individuals living with diabetes. Clinical trials also provide access to cutting-edge treatments and therapies that may not yet be widely available. Additionally, participation in clinical trials can offer close monitoring of your health by medical professionals and may provide a new perspective on managing your diabetes.
What are the potential benefits of participating in clinical trials for healthy living with diabetes?
Some potential benefits of participating in clinical trials include receiving access to innovative treatments and medications, gaining a better understanding of your diabetes and how to manage it effectively, and contributing to the development of new and improved strategies for healthy living with diabetes. In some cases, participating in clinical trials may also lead to better control of blood sugar levels and overall improved quality of life.
How can I find clinical trials for healthy living with diabetes?
To find clinical trials for healthy living with diabetes, you can visit websites such as ClinicalTrials.gov, which provide information on federally funded studies. You can also speak with your healthcare provider about potential clinical trials that may be suitable for you. It is important to carefully consider the risks and benefits of participation in a clinical trial before making a decision, and to discuss any concerns or questions with your healthcare team.
References
[1] The US Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Physical Activity Guidelines for Americans. 2nd ed. Accessed March 30, 2023. https://health.gov/paguidelines/second-edition/
[2] ElSayed NA, Aleppo G, Aroda VR, et al. Facilitating positive health behaviors and well-being to improve health outcomes: standards of care in diabetes—2023. Diabetes Care. 2023;46(suppl 1):S68–S96. doi:10.2337/dc23-S005
[3] Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844. doi:10.5665/sleep.4716
This content is provided by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a part of the National Institutes of Health, to enhance public understanding of health and disease. NIDDK’s expert review ensures information accuracy.
NIDDK acknowledges Elizabeth M. Venditti, Ph.D., University of Pittsburgh School of Medicine.
Insufficient insulin production or utilization results in elevated blood glucose levels in people with diabetes. Glucose from food is essential for cellular energy, facilitated by insulin. Type 1 diabetes involves inadequate insulin production, while type 2 diabetes is characterized by ineffective insulin use, leading to glucose accumulation and high blood glucose levels.
Prediabetes indicates glucose levels that are higher than normal but below the thresholds for diabetes, increasing the risk of developing type 2 diabetes.
How do the foods I eat affect my blood glucose levels?
Carbohydrate-rich foods contribute to blood glucose levels. Consuming foods like candies, sodas, bread, and rice can cause spikes in blood glucose levels. Monitoring carbohydrate intake may be necessary for some individuals with diabetes.
Choosing the right foods is crucial for managing blood glucose levels and reducing the risk of health complications like vision loss and cardiovascular issues, whether one has type 1 or type 2 diabetes. For individuals with prediabetes or at risk of diabetes, maintaining a diet that supports healthy blood glucose levels can help prevent the onset of type 2 diabetes.
What’s the best diet for diabetes?
There is no universal diet for diabetes. Your healthcare provider may refer you to a registered dietitian or diabetes educator to create a personalized eating plan based on your medications, weight, other health conditions, lifestyle, and goals. All diabetes eating plans share the common goal of consuming the appropriate foods in the correct portions at the right times.
What foods should I eat if I have diabetes?
A balanced diabetes diet should include a variety of healthy foods from all food groups, such as fruits, vegetables, whole grains like whole wheat and brown rice, proteins like lean meats and nuts, and nonfat or low-fat dairy products like milk and yogurt.
What foods should I limit to control my blood glucose?
To manage blood glucose levels effectively, it may be necessary to reduce the consumption of certain foods and beverages and consume them in moderation instead of eliminating them entirely.
What else do I need to know about diabetic diets?
Proper portion control is vital for individuals with diabetes. Your eating plan will specify the amount and types of foods to include in meals and snacks, especially if you require insulin and need to count carbohydrates. Eating balanced meals regularly can help maintain stable blood glucose levels. Learning to adhere to your plan both at home and while eating out is essential for long-term blood glucose control and overall health.
Investing effort into healthy eating to manage blood glucose levels is a valuable step towards living well with diabetes.