Healthy Living for Everyone With Diabetes
Healthy Living for Everyone With Diabetes
When you’re living with diabetes, what you eat and how much you exercise make a big difference in your condition, even if you aren’t overweight. Good food choices and staying active can keep your blood sugar within target range, while lowering your risk for other health problems like heart disease and stroke.
Here are a few easy ways you can get started.
Managing Diabetes With Exercise: 6 Tips for Nerve Pain
What kind of exercise is safe -- and fun -- if you have nerve damage from diabetes, called diabetic neuropathy? And how can you stay motivated after that first flush of inspiration fades?"It depends on where you're starting," says Dace L. Trence, MD, an endocrinologist and director of the Diabetes Care Center at the University of Washington Medical Center in Seattle. "For the person who has been doing nothing, you would certainly want to start doing something that's comfortable and enjoyable and...
Read the Managing Diabetes With Exercise: 6 Tips for Nerve Pain article > >
Count your carbohydrates. Carb-rich foods affect your blood sugar more than protein and fats. Track the number of carbs you eat throughout the day to help keep your blood sugar levels steady. Your doctor or a registered dietitian can coach you on the right way to count them.
Make healthy meal choices. A good rule of thumb is to fill half your dinner plate with non-starchy vegetables like spinach, carrots, lettuce, or tomatoes. The other half should be split between nutritious whole grains or starches (think brown rice or sweet potatoes) and lean protein like skinless chicken. Eat healthy fats, like avocado or nuts, in small amounts.
Snack smarter. Sodas and packaged snacks are usually high in calories, salt, and added sugar, but low in vitamins and minerals. If you get hungry between meals, eat something healthy like fresh carrots or grapes.
Measure your food. To manage your blood sugar, keep an eye on your food portions. Use measuring cups and a food scale at home. Check serving sizes listed on the “Nutrition Facts” panels of packaged food. You can also keep in mind some easy ways to visualize serving sizes. For instance, one serving of meat is about the size of your palm. A cup of salad or a casserole equals the size of your fist.
Get moving. Exercise that gets your heart pumping, such as brisk walking, dancing, and swimming, helps your body use insulin better. You can start slow with 5-10 minutes, then work up to 30 or more minutes a day, at least 5 days a week. (If you’re trying to lose weight, aim for your workouts to last around 60 minutes.) Your activities should be at least moderately intense, meaning that you’re able to talk, but not sing, while doing it.
Here are a few easy ways you can get started.
Recommended Related to Diabetes
Managing Diabetes With Exercise: 6 Tips for Nerve Pain
What kind of exercise is safe -- and fun -- if you have nerve damage from diabetes, called diabetic neuropathy? And how can you stay motivated after that first flush of inspiration fades?"It depends on where you're starting," says Dace L. Trence, MD, an endocrinologist and director of the Diabetes Care Center at the University of Washington Medical Center in Seattle. "For the person who has been doing nothing, you would certainly want to start doing something that's comfortable and enjoyable and...
Read the Managing Diabetes With Exercise: 6 Tips for Nerve Pain article > >
Count your carbohydrates. Carb-rich foods affect your blood sugar more than protein and fats. Track the number of carbs you eat throughout the day to help keep your blood sugar levels steady. Your doctor or a registered dietitian can coach you on the right way to count them.
Make healthy meal choices. A good rule of thumb is to fill half your dinner plate with non-starchy vegetables like spinach, carrots, lettuce, or tomatoes. The other half should be split between nutritious whole grains or starches (think brown rice or sweet potatoes) and lean protein like skinless chicken. Eat healthy fats, like avocado or nuts, in small amounts.
Snack smarter. Sodas and packaged snacks are usually high in calories, salt, and added sugar, but low in vitamins and minerals. If you get hungry between meals, eat something healthy like fresh carrots or grapes.
Measure your food. To manage your blood sugar, keep an eye on your food portions. Use measuring cups and a food scale at home. Check serving sizes listed on the “Nutrition Facts” panels of packaged food. You can also keep in mind some easy ways to visualize serving sizes. For instance, one serving of meat is about the size of your palm. A cup of salad or a casserole equals the size of your fist.
Get moving. Exercise that gets your heart pumping, such as brisk walking, dancing, and swimming, helps your body use insulin better. You can start slow with 5-10 minutes, then work up to 30 or more minutes a day, at least 5 days a week. (If you’re trying to lose weight, aim for your workouts to last around 60 minutes.) Your activities should be at least moderately intense, meaning that you’re able to talk, but not sing, while doing it.
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