How to manage diabetes with diet and exercise

For many people with diabetes, managing the symptoms often requires medication. But nutrition and physical activity can play an important role in staying healthy with type 1 or type 2 diabetes. Both can help keep blood sugar within the target range or bring it back down if it spikes.

Here are some tips for managing diabetes symptoms with diet and exercise:

Limit certain foods, such as:

Starchy vegetables, such as potatoes, corn, carrots, and green peas. These vegetables are high in carbohydrates; although carbs provide us with energy, they can raise blood sugar levels quickly and by large amounts.
Fried foods and those high in saturated fat and trans fat, such as butter, poultry skin, and many fast foods like French fries.
Foods that are high in salt (sodium), sweets, and drinks that have added sugar. Drink water instead and consider using sugar substitutes to sweeten coffee or tea.
Processed foods, such as cookies, potato chips, breakfast cereals, and meat products like bacon and ham.

Eat superfoods that fuel your body, such as:

Heart healthy fats, such as olive oil, nuts and seeds, salmon, and avocado.
Whole foods, such as whole grains, fresh fruits and vegetables, and legumes.
Non-starchy vegetables like broccoli, spinach, cucumbers, mushrooms, and peppers.
Protein-rich foods such as black beans, black-eyed peas, poultry (chicken or turkey) without the skin, and fish such as Albacore tuna and mackerel.

Plan to eat regular, balanced meals to avoid high or low blood sugar levels.

Try to eat the same amount of carbs for each meal as well to keep your sugar levels in your target range. Some people with diabetes need to eat around the same time every day—depending on your medication, you may be able to be more flexible with the timing of your meals.

TIP! Check out the Diabetes Plate Method, created by the American Heart Association. Using this method, you can create well-portioned meals with a balance of vegetables, protein, and carbohydrates—without any counting, calculating, weighing, or measuring!

Try adding physical activity, such as aerobic exercise or strength training, to your daily routine

Physical activity lowers your blood sugar levels and blood pressure and can help you burn extra calories to keep your weight down if necessary. If you aren’t used to physical exercise, you can start slowly and work your way up as you get more comfortable with your workout. The American Diabetes Association has a great article on how someone with Diabetes can safely start an exercise routine. Check it out here: https://www.diabetes.org/healthy-living/fitness/getting-started-safely

TIP! Want to know how to get more exercise into your day-to-day? Try the stairs instead of the elevator, or park at the far end of a parking lot when you go to a store. For those who are homebound, physical activity can include:

Stretching
Strength training
Arm and/or leg raises
Shoulder rolls
Walking
Chair yoga

Managing your diabetes doesn’t have to be difficult. Although medication may still be important to managing your condition, diet and exercise can help keep your symptoms under control. Be sure to talk to your doctor before starting a new exercise routine and let them know if you have any questions or concerns about your diet or workouts.