Diet and exercise for managing diabetes 

Diet and exercise for managing diabetes are a very important step to caring for your health. 

If you have diabetes, taking medication is one thing, but having a good diet and exercise plan is another thing that will help you a lot. They can control your blood sugar levels and may prevent any complicated issues that may happen. 

It’s doable, so don’t worry about it being hard.

You just have to be ready to start including these lifestyle changes into your daily routine. 

But, don’t worry, we’ve got you. In this article, you’ll get to know the importance of having a diet and exercise routine when you’re living with diabetes, and tips you can practice to include them in your daily life. 

Why is a good diet important in managing diabetes? 

You can’t afford to eat, however,  when you have diabetes. It can be dangerous to your health. That’s why you need a well-planned diet that will help you manage diabetes. 

And what is the goal?

The goal is to maintain a stable blood sugar level, which you can do by being intentional about the way you eat your meals. 

But it doesn’t have to be boring, it just needs to be well thought out, and good for you. 

Diet For Managing Diabetes 

Always have a balanced meal 

This will save you from a lot of unnecessary stress, because a balanced meal can help keep your blood sugar levels in check. 

And what does a balanced meal consist of? Carbs, protein, and healthy fats. When you have the necessary macronutrients in your diet, it can give you energy and manage your blood sugar levels.

Be mindful of the carbs you eat 

All carbs are not the same, so you must pay attention to the kind of carbs you eat. 

Simple carbs like sugary drinks, biscuits, cookies, and white bread tend to spike your blood sugar quickly. However, complex carbs like fruits, vegetables, or whole grains usually release sugar into your blood at a slow pace, which can help keep things stable in your body.

A person living with diabetes can’t eat these snacks all day, every day, as it can cause health issues. Even people who don’t have diabetes shouldn’t eat this way as well. It’s not good for ANYONE. 

Practice portion control 

Even healthy foods can cause problems if you eat too much. So, practice portion control when you’re putting food on your plate, and let the sizes be balanced. 

Some:

• lean protein
• complex carbs
• healthy fats
• and non-starchy vegetables. 

The most important thing is to have reasonable amounts of food when you eat. 

Snack on healthy foods 

Snacking is not bad for people with diabetes; you just have to snack on the right things. So, choose snacks that have lots of nutrients, are low in added sugars, salt, and unhealthy fats. 

Let this guide you whenever you want to pick a snack or buy one, make sure they’re healthy ones. 

Use the plate method 

Think of your plate as a balanced meal. 

The  CDC teaches you the plate method, which includes:

Half non-starchy vegetables, like salad, green beans, and broccoli. 

A quarter of your plate with lean protein like tofu, chicken, beans, or eggs. 

And fill one quarter of your plate with complex carbohydrate foods

Of course, you’ve got to hydrate 

Drink enough water every day. This’ll help you stay healthy and hydrated. It may also help manage your blood sugar levels, so drink plenty of water throughout the day. 

The Role of Exercise in Managing Diabetes 

Regularly working out is a very important step for managing diabetes. It can help lower your blood sugar levels, improve insulin sensitivity, and reduce the risk of developing complications with your health.

So, what exercises can you do to add to your daily life?

 Aerobic exercise 

Which is also known as cardio exercise. Like walking, brisk walking, stair climbing, swimming, cycling, running, jump rope, and jogging.

They are very effective in keeping your blood sugar levels in check and improving your heart health. 

So, take out 20 to 30 minutes of your day to do some cardio exercises today

Or tomorrow..

Strength training 

Can’t forget this now, can we?

Strength training exercises like lifting weights or doing resistance band exercises can help build your muscles and improve insulin sensitivity. 

Even bodyweight exercises help as well. 

You can strength train in the gym or in your house, either is fine.

What matters is that you’re building strength, growing your muscles, and improving your health. 

You can also do flexibility and balance exercises 

Exercises like tai chi or yoga can help you become more flexible, have better balance, and improve your physical health. They also burn calories, and are a good way of staying active. 

But, There’s One Big Thing You Need To  Know

CONSISTENCY 

You have to be consistent when it comes to diet and exercise for managing diabetes.

The Off and On style won’t help you.

You’ve got to show up regularly. Doing at least 30 minutes of physical activity 5 days a week can help. 

It’s important that you build lifelong fitness habits, and also mind what you eat. 

Important Things To Know About Diet and Exercise for Managing Diabetes 

1 . Don’t use your knowledge; work with your doctor. You should work with your doctor or a registered dietitian to help you create a “for you plan” that will help manage your health. 

2 . Monitor your blood sugar levels and keep track of your diet and exercise routine, so you can make adjustments if you need to.

3 . Stay calm and be kind to yourself 

It’s not easy to live with diabetes and manage it, because it can be a lot. 

But it’s okay. 

Take things step by step, and appreciate what you do for yourself; even the little things matter too. You’ll be okay. 

The bottom line 

Diet and exercise for managing diabetes are all about planning, being disciplined, so you can be consistent. It’s also important to build a routine that you can keep up with, eat well, and exercise regularly. 

Being sedentary is a big NO. 

It’s also important to get enough sleep and rest well, because sleep deprivation is bad, as it can lead to a lot of health problems.

Say goodnight on time. Tomorrow is another day.